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Training Log Archive: Nadim

In the 7 days ending May 23, 2011:

activity # timemileskm+m
  Running5 3:07:16 23.01(8:08) 37.03(5:03)
  Bicycling3 1:57:38 32.99(3:34) 53.09(2:13)
  Calisthenics1 2:00
  Total9 5:06:54 56.0 90.12
averages - sleep:6.2 weight:179.2lbs

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Monday May 23, 2011 #

6 PM

Running (Street & Trail) 18:45 intensity: (9:45 @2) + (9:00 @3) 1.96 mi (9:34 / mi)

From Northfield Rd., Custer Rd. to the Huntington Pkwy. to Old Georgetown Rd. to Southwick St. to Garfield Rd. to Madison St. and Bradley ES, then to Northfield Rd. via Heampstead Ave., Roosevelt St. and Jefferson St. I ran while Max bicycled. I helped him get up hills by pushing and for several stretches where traffic was busier, I had to steady his handlebars as I ran along. It was humid out.

Sunday May 22, 2011 #

12 PM

Bicycling (Commute) 13:00 [2] 2.1 mi (6:11 / mi)
slept:7.4 weight:179lbs

From Northfield Rd. to Arlington Rd. for the May Fair, and then back. I rode with Max on the trail-a-bike, and Peggy rode her bike. We decided to skip the QOC meet today so that Max could enjoy his school's end of the year fair. The fair, a fund raiser, was much better than I thought it'd be. There were plenty of activities--several inflatable bouncy structures, games, prizes, art, hair painting, music, a climbing wall, and food.
5 PM

Running (Trail) 1:10:30 intensity: (1:00:00 @3) + (10:30 @4) 8.06 mi (8:45 / mi)

Greenway Trail, Riffleford Rd. to the Black Rock Mill parking lot off of Black Rock Rd, then back. I had thought to run just Rte. 118 and back but I was remembering that to be much longer. The trail was in decent condition with only a few muddy areas. There were a good many roots on the trail that took concentration. Tall grasses on the sides sometimes made it narrow. It was in the mid 70's F but rather humid. I decided to add-on, wanting to get at least 8 miles. The stretch from Rte. 118 to Black Rock Rd. is fairly hilly. I felt worse going out to the turnaround than I did coming back. I started taking splits on the return. The trail was marked in half miles though most miles measured slightly less than my GPS showed. Available splits: 4:56, 4:41, 4:22, 4:18, 4:14, 4:13, 4:05. I was happy to have close to the same pace returning especially since the route climbs on the way back. The splits show that I was accelerating and I was feeling more capable the further I went.

Saturday May 21, 2011 #

6 PM

Running (Street & Trail) 32:50 [3] 4.22 mi (7:47 / mi)
slept:8.25 weight:177.5lbs

From Northfield Rd., Custer Rd. to Huntington Pkwy. to Old Georgetown Rd. to Maple Ridge Rd. to the Bethesda Trolley Trail, to Rockville Pike, to Elsmere Ave. Kingsley Ave. to Fordyce Pl. to Linden Ave. to Acacia Ave. to Camberly Ave. to W. Cedar Ln. to Old Georgetown Rd. to Greenwich Park. to Northfield Rd. I had been standing much of they day and finally went to run after a couple of hours of yard work. I felt really slow starting out. My legs were still tired from riding yesterday. I felt a bit better going downhill but crawled up the steep part of Elsmere Ave. I think I was running around 7:30 for the last mile back which was flatter and slightly more downhill. I needed a bathroom and had been feeling like lunch was still undigested during the run.

Friday May 20, 2011 #

8 AM

Bicycling (Commute) 40:26 intensity: (25:26 @3) + (15:00 @4) 11.69 mi (3:28 / mi)
slept:6.25 weight:179lbs

Bike-to-Work-Day. From Northfield Rd., Bethesda, MD, to Freedom Plaza, NW, Washington, D.C.then to 12th & C St. SW, The rains had finally stopped enough for a dry ride. I decided to use my road bike which is much more fun and usually zippy. However, my legs didn't feel so zippy. I moved quicker than I do on my commuter bike but I felt like I had to put more in it than I should have. I skipped the Bike-to-Work pit stop in Bethesda since it's a little out of the way. I saw one on Water St. in Georgetown but skipped it too. After getting through Georgetown, I headed-up Virginia Ave, NW. It became a somewhat convoluted, trafficked and slow route sometimes using sidewalks and sometimes backtracking to get around the White House. Going up the Mall or Constitution Ave. would have been better. Finally at Freedom Plaza, there was a nice presence of commuters, less than in years past, with music blarring and vendor or other booths. I found some others with USDA jerseys and chatted before going the rest of the way. One of the guys compared cyclists to farmers in that both have their own speeds and right ways of doing things such that they don't like to conform or change it.
Bike to Work Day 2011
5 PM

Bicycling (Commute) 1:04:12 intensity: (30:00 @3) + (34:12 @4) 19.2 mi (3:21 / mi)

From C St . SW, Washington, D.C. to the Capital Crescent Trail, to Norton Ave. To MacArthur Blvd. To Persimmon Tree Rd. To Persimmon Tree Ln., to Bradley Rd. to Huntington Pkwy. to Northfield Rd., Bethesda, MD. I set out to extend the ride a bit and was happy to have my road bike. There were more bicycle commuters visible on the CCT but still not a huge number. A slight headwind was felt as was the slight uphill grade on MacArthur Blvd. I alternated from using the trail to the road but preferred the road. At one intersection on the MacArthur Blvd. trail, I was going to cross where another car was coming from my left. We both saw each other pretty late and I had to lay a patch wondering if I could stop or steer my way out of it before a collision. Practice on rollers last winter probably aided me keeping good balance and calm as I continued the braking with my rear tire and steered left with the front wheel to avoid a wreck. Back on the roads, spring or Friday fever made a few cars not so nice. One blarred a horn as it speed up the hill on Persimmon Tree Rd. The rolling hills were taking it out of me finishing-up. I just haven't had many rides of this length--a distance that I used to think of as a short day when I was riding all week. There's still a lot of spring and summer to go to get in better shape.

Thursday May 19, 2011 #

5 PM

Running (Street & Trail) 32:13 intensity: (30:00 @3) + (2:13 @4) 4.37 mi (7:22 / mi)
slept:4.0 weight:179lbs

Washington, D.C. From 14th St. and Independence Ave. SW, to 15th St. around the Jefferson Memorial on Ohio Dr. to the 14th St. Bridge, to the Mt. Vernon Trail, to Memorial Bridge, to Lincoln Circle, to Daniel French Dr. to Independence Ave. to 12th St. SW. I felt much better running today. Crossing the Potomac, I could see the flood water really moving. It's unusual in the flat sea level zone that was between the two bridges. There was lots of flotsam but only a few of the river banks were actually overflowing. On the Mt. Vernon Trail I ran through what looked like snow; it was really an explosion of milkweed. There were lots of tourists on foot, waiting for buses near the Lincoln Memorial and more walking about along Independence Ave. I pushed the last bit in and felt a litte discomfort in my left knee; probably from running on the pavement.

Wednesday May 18, 2011 #

Running (Street & Trail Commute) 32:58 [3] 4.4 mi (7:30 / mi)
slept:5.5 weight:180.5lbs

Washington, D.C. From 14th & Independence Ave., SW, down The Mall along Independence Ave. and the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, to Calvert St., to the Woodley Park/Zoo Metro Station. I felt like I was dragging for practically the whole way through this run. It was a bit humid from recent rains but fairly comfortable around 70F. I had entertained the possiblity of running up through the zoo but for the last mile of what I did, my right forefoot was giving me some pain when I ran on it and I was tired enough. I had a cramp in my right calf last night. It seemed to last long and then I fell back asleep. When I got up in the morning, it was surprisingly sore and I felt it when getting ready to run.

Tuesday May 17, 2011 #

Calisthenics (General) 2:00 [3]
slept:5.5 weight:180lbs

45 situps. My planned run on the way home didn't work out. Digesting dinner, rain and the threat of storms once I got home reinforced some laziness. I worked on more map drafting instead. I'm not sure where the bump in weight is from since I ate moderately, even less than I have been doing.

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