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Training Log: Nadim

In the last 7 days:

activity # timemileskm+m
  Other2 1:40:00
  Running2 1:28:40 9.07(9:47) 14.6(6:04) 40
  Total4 3:08:40 9.07 14.6 40
averages - sleep:7.5 weight:200.8lbs
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Friday Jan 18 #

12 PM

Running (Trail) 47:52 [3] 5.07 mi (9:26 / mi) +19m 9:20 / mi
slept:8.25 weight:201.5lbs

Glen Echo, MD. From the Lock 7 parking lot, to the C&O Canal Towpath, then south to the pumping station below Lock 5, then back. I had passed Lock 8 when driving away from Carderock yesterday and thought about going there today. I forgot that I would have had to join the Clara Barton Pkwy. outside the beltway to make it to Lock 8 so I parked at Lock 7 instead. It was actually fortuitous since the towpath had been officially closed (still passable) above Lock 7 for rehabilitation construction. I'd actually seen the other end of this at Carderock.

Today the towpath was better to run on. It was a mix of ice, slush, and gravel. My foot hit the gravel often but that happened probably only about 1/4 of the run or less. The weather was in the 30s F; 36 F when I finished. I rarely run this section of the towpath but should do so more often. The one-way driving access to it, had been part of the problem but it's actually the closest stretch of towpath to my home. I'd forgotten how many little islands were visible in the Potomac River, and pretty much forgotten about the low dam 1.25 miles into the run too. Lack of foliage gave me great views most of the way. Like yesterday, the river was looking cold and beautiful. There were hints of green, white and blue in the water. I had opportunity to make a loop if I wanted to tackle the steep and snowy hills across the parkway and run into the neighborhoods. I also could have taken some small dirt trails along the flood plain, closer to the river. The trails along the flood plain showed evidence of a mountain biker track, but I figured the added slipperiness, ups and downs, and wetness, wouldn't have been worth it. I felt stronger running back, than running on the way out, but I still felt like my legs were pounding too hard.

Thursday Jan 17 #

10 AM

Running (Trail) 40:48 [3] 4.0 mi (10:12 / mi) +21m 10:02 / mi
slept:5.6 weight:201.5lbs

From Carderock Park, C&O Canal Towpath north toward Great Falls to Mile Marker 13, then back. The towpath was covered in ice and snow. I think I only touched ground for about 1% of the run. Most of it was solid ice, made from footsteps crushing partly melted snow, and then re-frozen. Thus it was often uneven. I expected it'd be worse by the Widewater, but it actually got snowier in texture after Angler's Inn bridge. I'd passed a XC skier when he was stopped on the ice and I'm sure he appreciated the nicer snow at the Widewater. I had on my Ice Bugs and they worked well. Not many were out, but there was still someone to see most of the time. It was around 35 F and cloudy. I'd done various projects around the house the last few days with it being snowy and icy on our streets, so naturally it felt good to do some running. I also had a productive day getting up earlier and getting a bunch of things done.

Monday Jan 14 #

Other (Snow Shoveling) 1:00:00 [3]
slept:8.0 weight:200.5lbs

Max and I cleared off our driveway and car before going out to finish the errands we couldn't do the day before. There was another 5 inches on top of what had fallen earlier but my van was pretty clear since I'd driven it while most of the snow was falling the day before.

Sunday Jan 13 #

Other (Snow Shoveling) 40:00 [3]
slept:8.0 weight:199.5lbs

We got 5-6 inches of nice snow! It was good to see. The roads were cleared off by 2pm. Max and I went out on some errands and the snow started-up again while we were out. Roads were getting to be tricky but few people were out and we had a good time.

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