Training Log Archive: TimGood

At Chicoteaque. Rounds teach 10-11:20. square workshops 3:30-4:30. Evening session 7:30-11pm.

Spent most of the afternoon at the wildlife refuge on Assateague Island. Among other things, walked the Woodland trail. Not timed but we stopped often to see whatever there was and be AOWN. Saw some of the wild ponies, egrets, herons, gray fox squirrel, big spider and a lot of trees.

20 pushups, 20 situps, 20 back. Need to get back into doing these regularly.

At Chincoteaque Square Up. 7:30-10:30pm.

Will be away this weekend so cut the back yard at 2pm instead of going to Burke Lake to run. 6 inches of rain from Hanna and almost none since then; grass is drying out again.

Met another neighbor last night while out working on the yard. I was out drilling away around 11pm and he was walking the dog. Always seems to be people walking the dogs. Nice thing about working in the front is that the dogs never go on the lawn while I am there.

Burke Lake 4pm. Had planned to go racewalking and had my walking shoes but did not have a lot of time and figure I need Highlander (10/5) training more than racewalking (race on 10/12). HS XC meet going on at Burke Lake so just went out and back on South side of lake to avoid the race.

At Boomerangs 7:30-9:30pm.

At Dixie Stars. 8-10pm.

At Rounds by George. 7:30-9:30

PCTV Hour Walk. 9am, Falls Church HS. Trying to get 10k done in the hour but not confident given my training level and almost total lack of racewalking practice recently. Went out right on pace and managed to hold it most of the way then kicked to get in just over 10k. Lapped the rest of the field by 2 laps or more to win comfortably, but this is a postal event with results mailed to NJ and combined with other races held throughout the year. Last years results finally came out in August. I was 19th overall, 4th in M45-49 with 10,222m and 11th in open team. Hope to get in a little practice and improve some in the Oct race since there is a large cluster of results in the 10000-10400m range and even a small distance increase can move up a lot of places.
400 (1600) splits: 2:22.5, 2:29.1, 2:20.8, 2:23.1 (9:35.5), 2:22.8, 2:22.8, 2:25.9, 2:23.0, (9:34.4), 2:23.4, 2:20.9, 2:23.8, 2:22.4, (9:29.5), 2:25.9, 2:25.7, 2:21.3, 2:23.0, (9:35.9), 2:29.8, 2:24.6, 2:25.5, 2:27.2, (9:47.2), 2:25.5, 2:26.4, 2:26.2, 2:23.0, (9:41.0), 2:10.7,

2 laps warm up on the track before the race.