Training Log Archive: Nadim

Warm-up for the QOC Rhino Goat in Avalon, MD.

QOC Rhino Goat at Orange Grove in Patapsco Valley State Park. A mass start local meet with pre-printed maps. Only 5 were on Blue but it was still fun. I was not looking forward to running fast and long on the steep hills. Twice I made errors following others when I should have trusted my instinct. See the Split List.

Control Pickup in the Southern end. It was steep and I kept tripping--my legs were heavy. I jogged with a full gallon jug of water back the last 750M.

Blue - Splits

From Ken-Gar parking lot in Rock Creek Park, MD north up the trail to Baltimore Ave. & back. Tim (from PGRC) and I ran along Viers Mill Rd. to avoid the flooded portion of the trail. Peggy ran by herself behind us. Neither Tim nor I felt very good from increased mileage but since this would give Tim 50 miles for the week, he was hurting more. We jogged the whole way back with him struggling on the few hills. His foot cramped again. My hip has been hurting all week while just walking but has been okay running. I unfortunately thought it best to take yesterday off since I got home late, it was wet and had a full weekend ahead.

From Quill Point Dr. Quilt Patch La. to Fletchertown Rd. to Quetzal Rd. to Quill Point Dr. Rest Day.

From Quill Point Dr. to the WB&A Trail via Quetzal Rd., to the parking at Race Track Rd., Patuxent River Park & back. A colder night than a week ago 35 F with a headwind on the way out. I was much more tired today. Available halves on the trail were 3:28, 3:40, 3:25, 3:27, 3:31, 3:37; first downhill and last uphill miles were 7:18 and 6:55 respectively.

30 pushups, 45 situps, dumbells.

At UMD Track. Warm-up of 3280m, 16x100m with 100m jog in-between, warm-down 3360m. I ran mostly alone but it was a wonderful cool night with a full moon. All 100's were in 15-14 seconds.

From Quill Point Dr., Hillmeade Dr. to the WB&A Trail, to Bell Station Rd. to Prospect Hill Rd. to Quill Point Dr. What a difference from a week ago when I ran the same route. Still with heavy legs, I at least ran w/o sweats in the foggy humid +65 F night. 6:31 for the last overall downhill mile but it felt slower and more tiring.

30 pushups, 45 situps, dumbells.