Training Log Archive: Nadim

From the Eunice Kennedy Shriver and Sargent Shriver Aquatic Center off Executive Blvd., to Tilden Ln., to Old Georgetown Rd. to Rock Spring Dr. to Rockledge Dr. to Fernwood Rd. to Bradley Blvd. to Huntington Pkwy., to Northfield Rd. I started as the sun was getting strong and it was 79F. I took it easy but I was feeling it in my quads when going up hills. Fortunately, there were not many of those. I was just tired from the last couple of days.

From Northfield Rd., to 12th and C Street, SW, Washington, D.C. It was in the mid 50's F starting out. Yesterday when I ran, I could still feel soreness in my quads from when I rode earlier. Today, as I started off cycling, I could feel soreness from running, while cycling. I guess I'll soon just feel sore. As I bicycled, I had thought about how going down the hill, I was going bettter than twice the speed than I had run up it the day before. I started a little late, taking the time to adjust my gearing before leaving--that bicycle work stand Peggy got for me is coming in handy. I rode by myself the whole way, though there were still plenty of other riders. Winds were basically calm though I felt some slight headwinds on Ohio Dr. I kept spinning alright; that and perhaps just being in better physical shape kept me from feeling too tired toward the end.

From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. Leaving the office the initial winds made me think I was going to have a headwind going home. Rounding the Jefferson Memorial, I got behind a tourist bus--there were many more of these today than usual. I zipped along right behind it down Ohio Dr. still feeling like I was headed into the wind. I kept up a good candence and felt like I was flying. It turned out that most of the way back I probably had a tailwind. I moved steadily grateful for it. Overall my time was nothing compared to what it proabably will be later in the summer but it was good for now, especially since I carred my clothes from both yesterday and today.

From 14th & Independence Ave. to 17th St., along the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, to the C&O Canal Towpath, to the Capital Crescent Trail (CCT), to the Little Falls Trail, to Masachusetts Ave., to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to Edgemoore Ln. It was close to 70 F when I started. I didn't feel so good starting out but eventually I got pretty steady It was nice having daylight the whole way again. The construction in the Lincoln Memorial Reflecting Pool looks like it might get finished by Independence Day. Lots of cyclists were out and I even passed one when going up the long grade. Available measured splits: 7:35 (1.01 mile), 7:47 (1.04 mile), 3:48 (half mile), 3:47, 3:47, 3:47, 3:59, 3:48, 3:46. I had slowed when I got onto the Little Falls Trail but picked up the pace again when I got back to the CCT. Like 2 years ago, March 9, overall my splits were faster today but I'll still look for improvement.

From Northfield Rd. to the Bethesda Metro Station. I was just going to continue to drive to the station after dropping off Max but then realized that I forgot my wallet and work ID. Once home, since it hadn't yet started to rain, I just rode.

From the Bethesda Metro Station to Northfield Rd. I had to forego my run after work since it was getting late. It was sprinkling rain on the way home.

From Northfield Rd., to 12th and C Street, SW, Washington, D.C. It was blustery but winds were mostly pushing rather than slowing me down. I kept getting dust in my eyes--probably pollen. I had fast company pulling me from between Dalecarlia and Glover Archbold. I carried my laptop as well as my clothes; since I haven't ridden much, I'm not sure which was hurting more, my shoulder or my rear. Though I did a quick fix yesterday, my gearing still needs adjustment.

From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. Headwinds nearly the whole way kept me feeling slow. My quads felt sore going uphill. I was spinning well but I had to in order to keep the gearing smooth and to keep from getting too tired--my legs aren't used to riding yet. I pulled for some other riders.

From Northfield Rd. I ran up to Custer Rd., to Wilson La., to Exeter Rd. to Glenbrook Rd. to the Bethesda Trolley Trail, to the NIH grounds, to Maple Ridge Rd. to Georgetown Pike, to Huntington Pkwy., to Custer Rd. to Northfield Rd. Like last month when I last did this route, ittook a while for me to get out the door to run. I was going to bicycle commute to work today but a fire/power outage had me working from home again. After working, there was yard work and dinner and loading pictures from the weekend, to the web.

Chattahoochee Bend State Park, GA. Warm-up before the US Individual Middle Distance Championships.

US Individual Middle Orienteering Championships. Running late in the line-up, I had a chance to place in the M50+ category. However, I got off to a slow start and fumbled for a while. with 15-30 second errors. On #5, I came off the bare rock in the right area but turned downhill before going back up and finding hte control. That cost a minute and I still wasn't feeling confidence in my use of the map. I got lazy going to #6. My plan was to stay out of the rock by using the ridge above them. I was going to come off the top and follow rocks into the control. However, I ran on the side of the ridge to save distance. Thinking I could see the top, I came off the top too early. I hunted quickly in the wrong set of rocks after wondering why there was a reentrant after the last one in the first set. I was starting to get tired before I cut the loss by going back to the top, all the way, and getting into the right set. I found it from there without much trouble. AP tells me that I lost 7 minutes on this leg alone. After this, I was more cautious but the terrain was nicer too. I still made some smaller errors. I continue to need to work at route planning when in races--this much was clear after Saturday and today. It was a fun weekend of racing. There were good challenges all around from the M50+ crowd and we all had some bright spots.

Middle - Green X - Splits