Training Log Archive: Nadim

Warm-up for the QOC Bowie/Fran Uhler meet. I didn't feel that good warming-up and worried about the pains I had the day before. The sleep includes a 2 hour nap the day before and an 8.5 hour rest.

QOC: Bowie/Fran Uhler. I had course set in this area twice and used to live near enough to the map to get there on a long run. Therefore, I had been fairly confident going into it. I tried to keep from getting overconfident too. The errors I made were mostly minor and partly minimized by the many forgiving catching features. I took a bad route to #4 and bobbled it. I misread my way to #8 and had some legs where bad bearings affected my time. I overshot #19, missing to the left. Overall, I felt I did okay but could really see why training on the maps QOC uses leads to sloppy orienteering. Had I made similar errors elsewhere, they'd of had much more impact. See the Split List.

Control pickup in the northern section of Fran Uhler Park for the QOC meet. I spashed through the big puddles on the trails. As often has happened to me here after doing that, my wet feet and worn-out socks felt every bump and rock, including some in my shoes. I also hadn't eaten or drank much after the race and felt like I was running low on blood sugar.

Blue - Splits

From Ken-Gar Park, down the Rock Creek Trail to the fountain at Spring Rd. and back. All the marathoners I usually run with were not there. They were tapering for the 31st Marine Corps Marathon tommorow so I ran alone. I started slow and gradually picked-up the pace as I woke-up. It was 40 F. My quads were tired from the ride yesterday. Splits on the trail: 7:32, 7:29, 7:25, 7:16 (30:49 at the turnaround), 7:09, 7:05, 6:58, 6:37. The pace wasn't that fast. I passed more blood after the run and I was uncomfortable for a while afterward. My hip felt good almost the whole way.

From 12th St. and Independence Ave. SW, Washington, DC to Rosedale Ave., Bethesda, MD. I had left bicycle at work yesterday and rode back today. Leaving at 6:15pm, it was already 47 F and getting dark. I got through Georgetown and to the trail before it got bad which was good because I had left my headlight at home. With headwinds and being a little more weighed down than usual, I plodded at 16mph along until a mountain cyclist passed me. Getting behind him from Fletcher's Boathouse to Bethesda, we did 19mph on the flat and 17-18mph up the hill. I felt tired and was happy to hang on.

From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. It was cooler than my late ride last night--40F--but not very windy. Riding with fingerless gloves was not the best way to go but my hands did warm-up after about 5 miles.

From Rosedale Ave. to the Rock Creek Trail via Elmhirst Dr. to Lake Needwood parking and back. My left hip was hurting while walking about today so I decided a ride would be better. This one was in the 45 F windy darkness. There were a few big puddles and wet leaves on the trail. I need to work on my mountain bike's rear brake. I'm getting used to spotting the deer. Many beadie eyes were sitting on the forest floor as is appropriate for the season.

From Rosedale Ave. Jones Bridge Rd. to the NIH Trail to Old Georgetown Rd. to the Bethesda Trolley Trail to Fleming Ave. to the N. Bethesda Trail past Georgetown Prep to Edson Rd. and back. It was 42 F starting out and it rained lightly the whole way--a Goretex top night. I tried to take it easy starting out with a 7:15 uphill mile and was 32:20 at the turnaround. Coming back I cruised concentrating on using better running form by lifting my heels toward my butt. I ran harder the last two miles finishing with a 6:45 mile. Oddly, like a year ago (not the last time I did this) I passed a little blood upon returning. My left hip hurt on uphills the last 1.5 miles too. I've been eating too much junk food from charity bake sales.

45 situps. I had wanted to ride but the forecast called for rain that didn't come. I got all ready to run after getting home then decided not to as it turned cold and finally rainy. I had also been feeling tired all day.