Training Log Archive: TimGoodIn the 7 days ending Aug 20, 2005:
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Saturday Aug 20, 2005 #
run (road) 2:24:14 [2] 14.75 mi (9:47 / mi)
weight:178lbs shoes: Saucony Grid Shadow
DCRRC SLR. 7am. Yow T Route. Supposed to be 14mi but I think it may be longer. Iwo Jima, Mt Vernon trail to 4 mile run, back to 14th street bridge, around Hains Point and back to Iwo Jima. Not a very exciting route but I like it because it goes by 6 rest rooms of which I used 2. Cooler than it has been (below 80) but still very humid. Had planned to go only 11.5 and cut out Hains Point but did the full route. Very slow by the end. Splits from trail markers around 3-10 miles. 8:21, 17:20, 8:51, 8:55. Includes 7:37 warmup around Iwo Jima.
Weight 163 after running and drinking.
Weight 163 after running and drinking.
swim (pool) 11:32 [2] 0.35 km (32:57 / km)
12:30pm. 14 lengths of my apartment pool. Could be the only swim I manage this summer.
Square dancing (rounds) 40:00 [1]
shoes: Rockport
At Eum Paw Paws with Io. 2-5pm.
Thursday Aug 18, 2005 #
run race (trail,road) 29:47 [4] 4.5 mi (6:37 / mi)
shoes: Saucony ? (racing)
DCRRC: Thurston 4.5 mi @ Burke Lake VA. Last of the summer race series. 6:45 pm. Probably my best race of the summer since I ran an even pace without fading. Cooler temperatures helped a lot, only in low 80s at race time. 1/2 mile splits from trail markers [Start did not align with trail markers so first 1/2 was long and the last mile was short] (3:24), 3:16, 3:17, 3:19, 3:17, 6:52, (6:22)
Nice to finally run well in this race as I have run poorly in the past. Usually falls on a day when I am tired or sick. 31:46(04), 32:10(03), 31:43(02), 29:27(01)
Nice to finally run well in this race as I have run poorly in the past. Usually falls on a day when I am tired or sick. 31:46(04), 32:10(03), 31:43(02), 29:27(01)
run warm up/down (road) 18:28 [1] 1.65 mi (11:12 / mi)
shoes: Saucony ? (racing)
Warmup, 5:49, cool down 13:39. Distance estimated from the long 1/2 on first part of course.
Square dancing (plus, rounds) 14:00 [1]
shoes: Rockport
Last hour of the B and B dance with Io. 8:30-9:30. Probably would have skipped the dance and done the disc golf course at Burke Lake instead but it was ice cream night and Io wanted to go.
Wednesday Aug 17, 2005 #
Square dancing (basic) 20:00 [1]
shoes: Rockport
Demo at Fort Hunt 6:30-7:30, then at Boomerangs for graduation.
Monday Aug 15, 2005 #
Square dancing (rounds) 30:00 [1]
shoes: Rockport
At Rounds By George with Io. 7:30-9:30pm.
Sunday Aug 14, 2005 #
run race (road) 21:05 [4] 5.0 km (4:13 / km)
weight:177lbs shoes: Saucony ? (racing)
DCRRC Picnic 5k. Bethesda MD. 6pm. Thought about skipping the race as I was tired from dancing, full from eating out and it was hot. 94 deg, high humidity. Hilly course. Ran better than expected and faded less than some others. No splits so could not tell about the pace but probably just as well.
Ran 20:53 last year in better conditions and a bigger field.
In the summer series I can finish no better than 5th and still have the opportunity to drop to 7th.
Ran 20:53 last year in better conditions and a bigger field.
In the summer series I can finish no better than 5th and still have the opportunity to drop to 7th.
run warm up/down (road) 25:00 [1] 2.25 mi (11:07 / mi)
shoes: Saucony ? (racing)
Warmup before race, (1 loop). Cool down after (2 loops) Loop was the 2nd part of the course estimated at 3/4 mile. Thought I had entered this yesterday and cleared the times from the watch so time is from memory. The cool down loops were very slow as I was not cooling off at all.