Training Log Archive: NadimIn the 31 days ending Jan 31, 2004:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2004 #
Running (Street & Trail) 5:54 [4] 0.92 mi (6:25 / mi)
I ran around the block again: Quill Point Dr. to Quiet Owl Dr. to Fletchertown Rd. plus Quest Lane. Most of the day I spent at Ted Good's Mapping Clinic and learned the basics. We practiced in his snow covered yard a few times then went to McKeldin to do some field checking. Ted is digitizing that map. After some foozball, table tennis and eating there wasn't much time left so I just did this run around 11pm with it 11F out. My lungs aren't used to running fast yet.
Friday Jan 30, 2004 #
Bicycling (Resistance Trainer) 30:00 [3]
Working late to make-up for being out of the office again. Just time enough to cycle and let my mind wander...
Thursday Jan 29, 2004 #
Running (Street & Trail) 6:22 [3] 0.92 mi (6:55 / mi)
After returning to Bowie, MD from a long day working in Kansas City, MO, late at night in , I ran around the block Quill Point Dr. to Quiet Owl Dr. to Fletchertown Rd. plus Quest Lane.
Wednesday Jan 28, 2004 #
Orienteering (Night -O Training) 56:22 [3] 4.52 km (12:28 / km)
Mary Jones set a Night-O course at Shawnee Mission Park, KS for me, Dick Neuburger, and herself using the permanant Trim markers. Though fairly warned, I miss-understood what the Trim markers were and screwed-up a couple early controls due to it. I also went to the wrong number 2 since I used an old map that had 2 courses on it. I had a hard time judging distance too, often comming-up short. It was cold! About 16F with 1-2 inches of snow and a slight breeze. I got my foot wet crossing the marsh when I broke through the ice. Much of the trails used were mishappen frozen mud and rock making it hard to run on. Despite all this, I had fun and am very grateful for the company! Though it may seem like it, the requisite dinner afterward was not counted on my training time.
Tuesday Jan 27, 2004 #
Bicycling (Resistance Trainer) 1:00:00 [3]
slept:5.3
Even with being released from work early, I still managed to get home a little late. It seemed too slick (freezing rain) out to run much so I rode inside accompanying Peggy watching American Idol. Once again I rode out-of-saddle during commercials.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Monday Jan 26, 2004 #
Bicycling (Resistance Trainer) 50:00 [3]
Home late again so again I cycled right after eating and watched the end of Silverado/most of the Simpsons. During commercials I got in some out-of-the-saddle sprints. I'm generally feeling stronger/faster and my hamstring seems bigger. I've a ways to go. I had hoped to go out to ski but even if it weren't late a drizzle is forming ice on our new 4-5 inches of snow. I weighed-in this morning at 168. Both my lower knees hurt after all the running on hard frozen ground in O' shoes yesterday.
Weights (General) 15:00 [3]
30 pushups, 45 situps, upper body dumbells.
Sunday Jan 25, 2004 #
Running (Trail) 20:46 [2] 2.7 mi (7:42 / mi)
From Riverbend Park Visitor Center, VA, Hertitage Trail to the first parking lot at Great Falls Park & back. This was just a warm-up for the QOC O-meet. Temperatures were in the upper teens and snow was expected later. I forgot my headband and decided to wear it afterward.
Orienteering (Competition) 1:20:26 [4] 8.95 km (8:59 / km) +390m 7:23 / km
spiked:19/30c slept:10.0
QOC at Riverbend Park, VA. I ran the Blue course which because of the park restrictions limiting our use of the area, was the Red and Brown courses combined. The long sleep really helped. I felt much stronger though a little tired climbing on the second loop. I made several minor errors. My Red course split was 47:33 for 5.39K (8:49/K). See the Split List.
Orienteering (Control Pick-up) 22:35 [2] 2.03 km (11:07 / km) +40m 10:08 / km
As a warm-down (I was colder on this than any other part of the day), I picked-up the White course controls and streamers. The first couple were hard to untie since they weren't looped. Peggy hurt her knee and was waiting so there wasn't time to do more. My fingers hurt afterward.
Saturday Jan 24, 2004 #
Orienteering (Training) 1:29:07 [3] 7.5 km (11:53 / km)
slept:6.0
In Prince William Forest, from the Pine Grove parking area Peggy, Dave Pruden and I each went off on our own runs through the woods. At first, I went somewhat backwards on Chris Harrison's US Champs course but quickly deviated. Later I spent a lot of time looking for 2 pits that were either very shallow or not really there. Other features confirmed my position. This was a little longer than intended. It was somewhat a damp cold in the 20's F with snow flurries.
Friday Jan 23, 2004 #
Bicycling (Resistance Trainer) 45:00 [3]
slept:4.0
Working late meant a late dinner and spinning afterward.
Weights (General) 15:00 [3]
30 pushups, 45 situps, upper-body dumbells on a full stomach.
Thursday Jan 22, 2004 #
Running (Street & Trail) 56:20 [3] 7.7 mi (7:19 / mi)
From C St. NW, around Hanes Point, then upriver along Ohio Dr. to The Parkway, to the Lincoln Memorial, to Constitution Ave. to 14th St. to C St. Winds from the south meant it was warmer today (~20F) which was nice because I started with a headwind. 75 seconds slower to the Point than with the tailwind last week, I made-up just about all that time by the time I reached 14th St. I started to run out of steam with very heavy and sore legs the last 2 miles.
Wednesday Jan 21, 2004 #
Running (Street & Trail) 54:00 [3] 7.25 mi (7:27 / mi)
From C St. SW DC, to the Lincoln Memorial, along the river to Georgetown, up the C&O Canal Towpath to Key Bridge, Mt. Vernon Trail to Memorial Bridge, to the Lincoln Memorial, to C St. It was in the mid-teens F with light winds. I was again sleepy and somewhat tired from the intervals run less than 12 hours prior. As I turned up river I got in behind another runner who soon pulled away. I found and picked-up my pace at the mental half-way point of crossing Key Bridge which happened to also be with the wind. I got very sweaty for as cold as it was and chilled at one point on the back of my neck. I forgot my watch so I timed from indoor clocks.
Tuesday Jan 20, 2004 #
Running (Track) 15:13 [3] 2.05 mi (7:25 / mi)
Warm-up on the cold (low-20's F) and windy UMD Track.
Running (Track) 24:00 [5] 2.65 mi (9:03 / mi)
10 x 200m with an easy 200m jog in-between. Too cold to do much else on the track. Surprising because of the cold and wind and recent training, times are again faster than last week. They were still slow. The track was almost empty probably due to the weather--Peggy was off getting stuck with pins. The lack of company got me to thinking how my current 200m sprint pace is slower than my 2 mile indoor race pace was in college and only 3 seconds faster per 200m than my outdoor 5 & 8 mile PR paces. Splits: 35.4, 36.1, 36.9, 36.0, 35.8, 35.9, 35.6, 34.97, 35.8, 34.68. As I worked on form and warmed-up, times improved. I weighed-in at 170.5 this morning--too many recent cookie curls--more than 20 pounds over what I raced at when in college over 20 years ago.
Running (Track) 16:15 [3] 2.15 mi (7:34 / mi)
Warm-down on the UMD Track.
Monday Jan 19, 2004 #
Running (Trail) 25:00 [2] 2.5 mi (10:00 / mi)
From Quill Point Dr. I ran easy on the icy paved trail to Tanglewood Park. I just wanted to loosen up and it helped despite my left knee feeling sore initially. Doing the unpaved 2-1-5 loop in the park, I stopped many times to clear the trail of storm debris from earlier in the year. I started and stopped my watch each time I cleared wood and cut out thorns. It got dark before I could finish but I made good progress. I'd need at least a hand saw to take care of 2 of the remaining fallen trees and a chainsaw for the 3rd--that's not going to happen...
Bicycling (Resistance Trainer) 30:00 [3]
Spinning nicely on a recovery day.
Weights (General) 15:00 [3]
30 pushups, 45 situps, upper-body dumbells. I felt kind of weak.
Sunday Jan 18, 2004 #
Running (Warm-up) 6:30 [2] 1.0 km (6:30 / km)
Great Falls, MD. Back & forth on the trail from the lodge to the start.
Orienteering (Competition) 1:25:14 [4] 9.29 km (9:10 / km) +265m 8:02 / km
QOC at Great Falls, MD. On a nice new 1:10,000 map we started in the low 30's F in fog and rain with electronic punching. I've been trying to get in a long run each week so I went into this planning to do both Blue and Green courses. The scale threw me right from the beginning. I made many early errors plus one perhaps more legitimate error toward the end. All were a couple minutes each. I wasn't particularly strong on hills but did okay. Intensity was in-between 3 and 4. My cold wet feet let me feel the stones through my shoes. I ran with an old Goretex top. See the Split List.
Orienteering (Competition) 40:30 [3] 4.55 km (8:54 / km) +150m 7:38 / km
After running the Blue course, I rested a few minutes and then took off again with achy cold wet feet. I had already been to all but one control on the Green course with 5 of the exact same legs. Though more tired, I executed all but the last repeated leg faster though not always perfect. I navigated okay through the anthill area to the one control that I hadn't been to before. My one error was going to control 6. Coming to it from below this time I was thinking I hadn't been to it before but actually I had... I felt fairly strong throughout but wasn't really moving that fast--the average pace was faster than I did for the Blue course but it was because I had a lot less error. See the Split List.
Saturday Jan 17, 2004 #
Orienteering (Training) 1:15:37 [3] 7.35 km (10:17 / km)
At Little Bennett, MD. Mihai Siribu and I ran several legs together to old control locations from previous meets. We both noticed things missing from the map but had a nice run. It was in the mid-20's F. Dave Pruden and Peggy were also there running separately.
Friday Jan 16, 2004 #
Running (Street & Trail) 17:11 [3] 2.35 mi (7:19 / mi)
slept:5.75
From Quill Point Dr., Prospect Hill Rd. to Hillmead Rd. to Quick Fox La., lake trail to Fletchertown Rd., trail to Quill Point Dr. Cold and still windy. Slow on the ice rounding the lake.
Weights (General) 15:00 [3]
30 pushups, 45 situps, upper-body dumbells. Weak.
Bicycling (Resistance Trainer) 30:00 [3]
Spinning with not a lot of resistance most of the time. Trying to get my legs used to moving more quickly again.
Thursday Jan 15, 2004 #
Running (Street & Trail) 57:22 [3] 7.8 mi (7:21 / mi)
slept:5.0
From C St. SW, DC. I ran around Hains Point and twice around the Tidal Basin. Dark at the morning start, it was in the mid-20's but the north wind was the real factor. Helping me going out, it punished me coming back. It raised white caps on the river and parts of the Basin and froze my face. The 1.81 mile second loop around the Tidal Basin took me 13:02. See--Tidal Basin & Hains Point
Wednesday Jan 14, 2004 #
Running (Street & Trail) 49:35 [3] 6.7 mi (7:24 / mi)
slept:5.2
From C St. SW, DC. I'm not used to waking-up this early to run so I slumbered out Independence Ave. to the Lincoln Memorial, north along the Potomac River to Virginia Ave. (around the Kennedy Center & Watergate), over the Roosevelt Bridge to the Mt. Vernon Trail, south onto Memorial Bridge, then back along Independence Ave. It was in the mid-20's F with winds from the north. I felt much better coming back.
Tuesday Jan 13, 2004 #
Running (Track) 15:13 [3] 2.1 mi (7:15 / mi)
Warm-up on the UMD Track--temp. in the mid 30's F and windy.
Running (Track) 21:42 [5] 2.65 mi (8:11 / mi)
slept:6.0
10 x 200m with an easy 200m jog in-between. Times, though faster than last week were still slow. My quad's were a bit tired and sore before starting. Splits: 36.5, 35.3, 36.9, 36.8, 37.2, 37.2, ?, 36.9, 35.7, 36.?. Weighed-in at 169 this morning.
Running (Track) 15:50 [3] 2.15 mi (7:22 / mi)
Warm-down on the UMD Track.
Monday Jan 12, 2004 #
Bicycling (Resistance Trainer) 31:00 [3]
Back to work from a nice break. Just spinning at a moderate pace. I was tired a bit from the weekend and hungry too.
Weights (General) 15:00 [3]
30 pushups, 45 situps, upper body dumbells.
Sunday Jan 11, 2004 #
Running (Street & Trail) 29:07 [3] 3.95 mi (7:22 / mi)
From Quill Point Dr. through Tanglewood Park to Old Bowie, then up Chestnut St. though the new house development to the Pepco substation, Lemons Bridge Rd. to Rte. 197 then north to what was once Thomkins Lane and now is a bit off the north part of the Fran Uhler map. Temperatures were in the low 20's and I carried water, Gu, map and compass. I had to figure out how to run through the Pepco substation lands which slowed me a bit.
Orienteering (Course Setting) 1:12:20 [3] 6.2 km (11:40 / km)
Once I reached the north end of Fran Uhler Park running from home, I checked for flood conditions at various control sites for the February meet. The park was much improved from the floods in December. Where the water had once flowed, the ground was cleaned over to dirt and sand (no vegetation other than trees) and fast to run on--leaves and sticks were somewhat neatly piled into hurdle-like mini dams which were easy obstacles to run around. Things being very frozen helped getting around too. A few areas were still flooded but I can rework the routes to avoid these. I exited the park at the south end of the map.
Running (Street & Trail) 27:35 [3] 3.9 mi (7:04 / mi)
Starting this leg 1:41:27 into the run from home through Fran Uhler (all of todays entries are a continuous run), I took the WB&A Trail back to Highbridge Rd., to Fletchertown Rd., to Quetzal Rd. to Quill Point Dr. I felt strong at first on the trail. The generally uphill grade and running into the wind caught-up with me. Halves on the trail were: 3:29, 3:34, 3:31 and the last uphill mile was 7:04. My training is starting to take effect; I felt stronger today throughout but the ball of my left foot was bothering me at the end.
Saturday Jan 10, 2004 #
Orienteering (Training) 1:38:55 [3] 7.7 km (12:51 / km)
slept:5.0
From Bull Run Marina in Bull Run Regional Park, VA, onto the Fountainhead West map. I started a couple minutes behind Dave Pruden, his freind and Peggy. The start was off the map in an area I had never been to before. It took me about 2 miles of following the blue blazed trail before I knew exactly where I was and could really start orienteering. We started just after 11am but the temperature was probably only around 10F with a breeze in places off the reservoir. A little bit of snow was on the ground too. With both gloves and mittens, long underwear, long sleave T, O' pants, a nylon jacket and a headband I eventually worked up a dripping sweat which froze on the shell down both my front and back. I followed backward some of the course that Jon T. set last fall and went to the southern point of the map. My orienteering was thrown off sometimes by missing and additional trails. The woods were great and it'd be really nice to update the 20 year old map of this vast area. I climbed hills okay which was fortunate because the trail back went needlessly up and down all it could find.
Friday Jan 9, 2004 #
Bicycling (Resistance Trainer) 45:00 [3]
max:120
I was cleaning house during the day so rather than go out into the very cold night I sat a bit and watched the tube.
Weights (General) 15:00 [3]
30 pushups, 45 situps, upper body dumbells.
Thursday Jan 8, 2004 #
Running (Street & Trail) 47:12 [3] 6.7 mi (7:03 / mi)
In College Park, MD; From Lake Artemesia parking to the Paint Branch Trail via Berwyn Rd. and Metzerott Rd. to Cherry Hill Rd. to Narragansett Pkwy., to the Greenbelt Metro Station via Lackawanna St. to Cherry Hill Rd. to the Indian Run Trail, to Lake Artemesia parking lot. It seemed to take a while to get up to speed with the temp around freezing, a slight breeze and the awkward bridge across the RR tracks. Half-mile splits on the Paint Branch Trail: 3:29, 3:25. I was fairly tired at the end.
Other (Downhill Skiing) 45:22 [3] +-3200m
At Whitetail Ski Resort near Mercersburg, PA. It had been several years since I skiied downhill and since I'm using vacation time that I'd otherwise lose, I thought to enjoy the night-time slopes. After a re-introduction warm-up run down the bunny slope, I moved to the beginner slope. Half-way down the first run my quad's just tuckered-out. They were painfully tired and almost cramping. It felt like doing squats or wall sits. I always thought of downhill skiing as relaxing but my legs were feeling cummulative effects of training. I postulated that I'd have to go down faster so they wouldn't tire so bad before reaching the bottom--unlike running, this worked. After a dinner break I moved to the intermediate slopes. The longer runs and higher vertical drops at first made me pause mid-way but the better I skied, the less my quads hurt. Cummulative time is time of all the downhill runs: Bunny--0:58; Beginner--3:24, 2:36, 2:14, 1:59, 1:45, 1:44, 1:40, (dinner break) 1:51; Intermediate--5:42, 4:59, 4:47, 4:09, 3:53, 3:41. A plus was that I didn't fall all night.
Wednesday Jan 7, 2004 #
Running (Street & Trail) 51:26 [3] 7.1 mi (7:15 / mi)
From Quill Point Dr. Prospect Hill to Hillmeade, over the RR tracks to Springfield Rd. to Burroughs Dr. trails in Severn Crossing to Duckettown Rd. to Chestnut Ave. to Fletchertown Rd. trails around the Northridge lake and back via Hillmeade Rd. and Prospect Hill Rd. The chilly (in the 20's F) and breezy weather numbed any joint or muscle pain I might have been feeling--only later did I feel the bruise on the ball of my left foot which I had been feeling a little since Sunday. I had to alter route in Severn Crossing because some of the paved trails there were flooded out (storm or beavers?). I felt okay but not particularly strong.
Weights (General) 14:00 [3]
25 pushups, 40 situps, upper body dumbells.
Tuesday Jan 6, 2004 #
Running (Track) 15:01 [3] 2.05 mi (7:20 / mi)
Warm-up on the UMD Track--temp. in the upper 20's F and windy.
Running (Track) 22:13 [5] 2.65 mi (8:23 / mi)
slept:7.0
10 x 200m with an easy 200m jog in-between. Times were about 4 seconds slower than normal but given the cold, swirling wind and recent increases in training it was a good effort; a few spots of ice in lane 1. Splits: 38.97, 38.5, 38.5, 38.2, 37.9, 38.7, 37.6, 37.5, 36.5, 35.7.
Running (Track) 15:47 [3] 2.1 mi (7:31 / mi)
Warm-down on the UMD Track--it was getting colder.
Monday Jan 5, 2004 #
Bicycling (Resistance Trainer) 30:00 [3]
Damp and cool out so I'm on the bike for this recovery day; effort between 2 and 3.
Weights (General) 10:00 [3]
25 pushups, 35 situps, upper body dumbells.
Sunday Jan 4, 2004 #
Running (Street & Trail) 1:32:10 [3] 12.5 mi (7:22 / mi)
From the UMD Track, to the College Park Metro Station, to the Paint Branch Pkwy., onto Good Luck Rd., to Springfield Rd. across the RR tracks onto Hillmeade Rd. to the Northridge Lake trail, to Fletchertown Rd. to Quetzal Rd. to Quill Point Dr. Peggy dropped me off after more looking at open houses. My left knee hurt the first 1/3. It was in the 60's and 50's F so I ran w/o sweats. There were headwinds most of the way. I occasionally felt faster on flat or downhill stretches but each hill seemed to slow me up.
Weights (General) 3:00 [3]
25 pushups and 35 situps.
Saturday Jan 3, 2004 #
Orienteering (Training) 1:31:37 [3] 8.21 km (11:10 / km) +325m 9:19 / km
spiked:14/16c slept:7.5
In Prince William Forest, I ran the Day 1 Red Y course from the 2002 US Individual Orienteering Champs. Dave Pruden had suggested Quantico members gather for training. Peggy had the maps from the course she set. I didn't feel very strong and didn't push. I was a little sketchy on #3 similar to what happened to me on the Red X course that I ran in 2002. On the way to #6, I took my time finding a good creek crossing and managed to stay dry. On #8 I went way around to avoid hills. It was not a good choice because it turned out to be much greener than I thought. I went right past two gravesites. I was also a bit unsure which reentrant the control was in but the rest went smoothly. Even #10 went well which on the Red X course last time, I had played it safe by going way around. Splits: 6:09, 6:27, 4:33, 6:22, 6:57, 8:11, 4:06, 11:30, 5:24, 7:52, 2:40, 3:53, 4:56, 6:29, 3:54, 1:33, 0:34.
Friday Jan 2, 2004 #
Bicycling (Commute) 45:10 [3] 11.5 mi (3:56 / mi)
From Quill Point Dr. to Fletchertown Rd. to Highbridge Rd. to Duckettown Rd. to Springfield Rd. Beaverdam Rd. to Research Rd. to the Greenbelt Town Center. Off today, I rode to the Greenbelt Post Office to drop-off a package. It felt slow going into the wind and carrying a change of clothes, etc... I weighed-in today at 168.
Bicycling (Commute) 16:49 [3] 4.7 mi (3:35 / mi)
From the Greenbelt Post Office, Crescent Way to Edmonston Rd. to Powder Mill Rd. to Rte. 1. I rode to the MVA where I waited in long lines most of the day thus missing lunch... This leg was flatter and more with the wind.
Bicycling (Commute) 22:00 [3] 5.15 mi (4:16 / mi)
From Rte. 1 (MVA) in Beltsville, MD. to Ammendale Rd. to Gunpowder Rd. to Briggs Chaney Rd. to Automobile Dr. Leaving at dusk, it was dark by the time I got to the car dealer to pickup my repaired car. This leg was hilly (mostly uphill) and not fun without my headlamp in rush-hour traffic. At least I had my rear light.
Thursday Jan 1, 2004 #
Running (Street & Trail) 43:30 [3] 6.17 mi (7:03 / mi)
From Quill Point Dr. in Bowie, to the WBA Trail via Quetzal Rd. and High Bridge Rd., to Bell Station Rd., to Prospect Hill Rd. to Quill Point Dr. I had a heavy lunch at my dad's birthday (skipped breakfast and dinner) and went out around 9:30pm. Quiet and calm in the mid-30's, I felt okay. My knee didn't hurt like yesterday. Half splits on the trail: 3:32, 3:30, 3:29 (somewhat uphill).
Weights (General) 12:00 [3]
25 pushups, 35 situps, upper-body dumbells.