Training Log Archive: NadimIn the 30 days ending Sep 30, 2003:
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Tuesday Sep 30, 2003 #
Running (Street & Trail) 37:33 [3] 5.4 mi (6:57 / mi)
From Quill Point Dr., up Prospect Hill Rd. to Bell Station Rd. to the WB&A Trail, just past Hillmead Rd. on the trail to the park at Poplar View Dr., then Hillmeade Station Rd. to Hillmead Rd. to Quill Point Dr. At about 9pm in the dark and 53F. Slower than last week--stiff still and my left knee area hurt some.
Monday Sep 29, 2003 #
Running (Street & Trail) 32:45 [3] 4.66 mi (7:02 / mi)
From Quill Point Dr. WB&A Loop via Fletchertown Rd. then Prospect Hill Rd. The cool air was nice but I was stiff from Stumbling over the weekend. I didn't run Sunday due to house shopping and digging a garden.
Weights (General) 4:00 [3]
30 pushups and 45 situps.
Saturday Sep 27, 2003 #
Orienteering (Competition) 3:16:50 [3] 16.2 km (12:09 / km) +620m 10:12 / km
SVO's Susquehanna Stumble on the Kings Gap map. Problems getting out to the meet site this morning got us to the start at the scheduled mass start time of 12:00 noon. They took pity on us and started 10 minutes late (many thanks!!!). I started off behind everyone by 1 minute. Running or walking with Dave Onkst, Tim Good, Charlie, Ted Good and others at various points, I mostly had fun. My worst error was going to #13. I got a bit high an proceeded half-way to #14 where Ted saved me by telling me I passed it. It was around 80F and humid but I still was surprised to start cramping around 2 hours in--perhaps it was the constant blueberries we ran through. It felt like my body betraying me. That probably makes it a good warm-up for the Hudson Highlander next week. I finished 7th but half an hour behind Randy in 6th. See the split list.
Friday Sep 26, 2003 #
Bicycling (Road) 49:10 [2] 10.7 mi (4:36 / mi)
From Quill Point Dr. to Patuxent River Park on the WB&A Trail (with a side jaunt up a little spur), to Bell Station Rd. to Prospect Hill Dr. to Quill Point Dr. Just an easy ride to enjoy the evening with Peggy.
Thursday Sep 25, 2003 #
Running (Street & Trail) 36:43 [3] 5.4 mi (6:48 / mi)
slept:5.5
From Quill Point Dr., up Prospect Hill Rd. to Bell Station Rd. to the WB&A Trail, just past Hillmead Rd. on the trail to the park at Poplar View Dr., then Hillmeade Station Rd. to Hillmead Rd. to Quill Point Dr. A little tired, a little humid. It was a nice temp. out but I was a little slower than I was doing this in the spring.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Wednesday Sep 24, 2003 #
Running (Street & Trail) 5:35 [4] 0.92 mi (6:04 / mi) +15m 5:46 / mi
Working late... The night was nice and I wanted to get out. Minutes before midnight I ran around the block (Quill Point Dr., Quiet Owl Rd., Fletchertown Rd., Quest La.) on a stomach of full of fries...
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Tuesday Sep 23, 2003 #
Running (Street & Trail) 1:06:40 [4] 7.9 mi (8:26 / mi)
On the UMD Campus, from the track parking lot, warm-up easy for 2.1 miles. Eight repeat intervals from near Rte. 1 across the field on the grass, through the tunnel, and up to the Chapel (~290m with +15m climb) then jog a loop back (65, 66, 65, 66, 67, 67, 65, 66). One interval downhill on the same route (47). Warm-down jog around campus back to the track parking lot (1.8 miles). The grass was damp and soft from the heavy rain last night. My legs were still fairly tired before starting but oddly felt better as if the circulation helped.
Monday Sep 22, 2003 #
Bicycling (Road) 1:05:41 [3] 20.76 mi (3:10 / mi)
From Quill Point Dr., Chapel Rd. to Race Track Rd. to Rte. 197 to Powder Mill Rd. to Soil Conservation Rd. to Beaver Dam Rd. to Rte. 564 to Greenbelt Rd. to Prospect Hill Rd. to Quill Point Dr. I made it home at a reasonable hour so I rushed to get out and successfully beat the rain. My quads just above the knee hurt a lot from yesterday's run. I had trouble with gears slipping in the mid-range and there was significant wind. Still this was a good break from running.
Sunday Sep 21, 2003 #
Running (Street & Trail) 1:05:42 [3] 9.1 mi (7:13 / mi) +80m 7:02 / mi
From the DC/MD border parking lot, the Rock Creek Trail north to the Crescent Trail to Little Fall Pkwy to Bradley Rd. to Beech Dr., then following trails back to the DC/MD border. Chevy Chase route from my guide book (http://www.rundc.com/PDF/DC/NW/RCDCNorth.pdf) I started slow and got slower. The humidity and mid-80's F wore me down. I was thankfull for all the water fountains on the route as my legs felt dead the last half. Once I got into the woods with some dodging of fallen branches (non repetitive motion), etc... I felt better but it was just about over by then. The hurricane had knocked down several large oaks along different portions of the route. Splits along the Capital Crescent Trail (slightly uphill): 3:37, 3:33, 3:37. With getting ready to move, I got out too late to make it to the QOC Wheaton meet--In three years, I've never done any orienteering there.
Saturday Sep 20, 2003 #
Running (Street & Trail) 15:40 [4] 2.36 mi (6:38 / mi)
From Quill Point Dr. in Bowie, MD, Quilt Patch Dr. to Fletchertown Rd. to Quetzal Dr. to Quill Point Dr. (Not) Enjoying the warm and humid return to DC, I started sluggish but kept up a better pace than I thought I would. 3:04 last half mile. I had meant to bicycle but it looked like it was about to rain--it never did.
Weights (General) 4:00 [3]
30 pushups and 45 situps. Weighed out a little heavy at 168.
Friday Sep 19, 2003 #
Running (Trail) 39:47 [2] 5.0 mi (7:57 / mi)
max:156 slept:5.0
In Parkville Nature Sanctuary, Kansas. From the parking lot, 2 loops of both the waterfall trail and clockwise on the hilly loop trail. A very nice early fall-like evening it was as Mary Jones ran the loop one way and Dan Meenehan, Mike Eglinski and I ran the other way. Amidst our talking about orienteering past and future (our mental training), and our heart rates (feedback training) we saw a wild turkey twice and some very tame deer otherwise known around here as "wood rats".
Thursday Sep 18, 2003 #
Running (Street & Trail) 1:01:01 [3] 8.0 mi (7:38 / mi)
From the marina at Shawnee Mission Park, KS, NW on the Mill Trail and back. Running with Dan Meenehan and Mike Eglinski on a cool 56F evening, we alternately ran comfortably and pushed the pace. We were 30:59 at the turn-around at the water fountain. Half mile splits taken on the way back but affected by the hills were: 3:15, 3:29, 4:02, 3:51, 2:54, 3:44.
Monday Sep 15, 2003 #
Hiking (Day Hike) 4:15:00 [2] 6.3 mi (40:29 / mi) +650m 30:39 / mi
With Peggy from the Basin Trail parking lot of Rte. 89 near S. Lake Tahoe, CA, past Granite Lake, up the ridge to views of Lake Snow and Lake Azure, then down the Eagle Lake Trail to the road, then along the road back to the car. This was a very beautiful hike in the Desolation Wilderness with great views most of the way. Emerald Bay was only one of the stunning features on this picture perfect day.
Sunday Sep 14, 2003 #
Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
Warm-up for Day 2 of the US Championships at Fallen Leaf Lake near S. Lake Tahoe, CA.
Orienteering (Competition) 1:40:08 [4] 7.83 km (12:47 / km) +255m 11:00 / km
spiked:11/16c
Day 2 of the US Championships at Fallen Leaf Lake near S. Lake Tahoe, CA. I once again blew 2 controls and had lessor troubles with other legs. Though I think I moved-up to 4th place in +M40, I didn't feel I deserved it.
Saturday Sep 13, 2003 #
Running (Warm-up) 10:00 [2] 1.0 mi (10:00 / mi)
Warm-up for Day 1 of the US Championships at Fallen Leaf Lake near S. Lake Tahoe, CA. I got off at the wrong bus stop, jogged over then did loops along the road.
Orienteering (Competition) 1:58:11 [4] 8.18 km (14:27 / km) +290m 12:16 / km
spiked:7/16c
Day 1 of the US Championships on the Fallen Leaf Lake map near S. Lake Tahoe, CA. I had a lot of trouble with 2 controls and smaller errors with others. Apparantly other people had similar experiences as many controls required being precisely there to see them. My effort put me in 5th place for +M40. See the Split List.
Friday Sep 12, 2003 #
Running (Street & Trail) 4:31 [2] 0.9 km (5:01 / km)
From the Sno Park at Fallen Leaf Lake, Lake Tahoe, CA. to the start of the model event. I was feeling the 6500ft. altitude a little.
Orienteering (Training) 59:32 [3] 5.13 km (11:36 / km) +150m 10:07 / km
On the Fallen Leaf Lake map, near S. Lake Tahoe, CA. I did the model event at a leisurely pace. Things matched-up pretty well most of the time giving me confidence although attack points were very close to trails mostly.
Thursday Sep 11, 2003 #
Running (Street & Trail) 39:49 [3] 5.7 mi (6:59 / mi)
From 14th & Independence Ave. in Washington D.C., once around Haines Point and the Tidal Basin. Still sleepy from getting to work early I plodded around waking-up with the sunrise and moonset. The water was over the sidewalk in places.
Tuesday Sep 9, 2003 #
Running (Street & Trail) 56:41 [3] 8.2 mi (6:55 / mi)
From the UMD Track, up the Northwest Branch Trail to the end of the pavement and back. It was a nice cool evening. I ran a steady pace and felt some stiffness from the last few days but overall was stronger and recovering. Half mile splits on the trail: 3:33, 3:31, 3:29, 7:08 (28:20) to turnaround, 7:08 back to next marker, 3:29, 3:28, 3:22.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Monday Sep 8, 2003 #
Running (Street & Trail) 16:31 [3] 2.36 mi (7:00 / mi)
In Northridge, Bowie, MD. From Quill Point Dr., Quilt Patch, Fletchertown, Quetzal, Quill Point Dr. Working late again I just wanted to get the blood flowing to loosen-up my stiff legs. The cool breezy night felt nice but with humidity in the +70% I still sweat a lot.
Sunday Sep 7, 2003 #
Orienteering (Competition) 2:38:22 [3] 11.03 km (14:21 / km) +468m 11:51 / km
spiked:8/16c slept:7.5
QOC: Fountainhead, VA, Blue course. I enjoyed Jon Torrance's course. Though there was some downfall, the woods were mostly nice. I was a little sore from racing the day before but more rusty than that affected me. Worse yet were errors linked to the 20-year old map. Probably affecting me most of all was that my late start coupled with warm weather orienteering meant that there was no water left for me. Normally the amounts set out (which ran out at all 3 stops) would be sufficient for a QOC meet though there was a big gap between the 4th and 12th control. See the Split List.
Saturday Sep 6, 2003 #
Running (Competition) 16:48 [5] 2.68 mi (6:16 / mi) +82m 5:43 / mi
slept:6.0
PGRC Age & Sex Handicapped Race. I woke-up this morning thinking I'd do a moderate run then help Heidi and Dave Onkst move but upon reading my e-mail I realized my running club was doing a low-key competition in Greenbelt Park (Sweetgum parking to the campground road and back--a hilly but paved route). Unprepared, I ran anyway. The oldest starters (M73-M74) had a lead of 10 minutes on me. Starting 1 minute ahead of the fastest group (M18-M37) and doing 5:48 for the first mile, I caught and passed most everyone before getting half way. I worried while climbing the hill before the turn around that I misunderstood where the turnaround was--no one was coming back until right at the top. At the half-way turnaround I found only Peggy, Kirk and George were ahead of me. Passing Peggy and George on the uphill part of the return, I closed and caught Kirk with half a mile to go. Being about 50, he had started 2 or 3 minutes ahead of me. Unfortunately my recent lack of training and consequent lack of being in shape showed--Kirk pushed the pace and I faded to take second. Two of three days I missed this week were due to working late.
Tuesday Sep 2, 2003 #
Running (Street & Trail) 44:51 [3] 6.5 mi (6:54 / mi)
From the parking lot of the UMD track, out and back to Cherry Hill Rd. via the Paint Branch Trail. It was wet out with a light rain and in the upper 70's to low 80's. Available half-mile splits: 322, 316, 321, 322, then to the turn-around 1:47 (21:59), to the mile marker 1:46, 3:26, 3:29, 3:22, 3:29. My legs felt heavier and heavier as cummulative effects of the last few days set in.
Monday Sep 1, 2003 #
Running (Off-Trail) 2:00:29 [3] 8.4 mi (14:21 / mi) +530m 12:00 / mi
In Catoctin Park from the Charcoal Trail Head, practice wandering around lost. Peggy and I ran together with only a park map and water packs just wandering, field checking and in general keeping moving the whole time to get some endurance and muscle tone for off-trail running. The woods were very nice and should be mapped for an A-meet. The park had many boulder/cliff features on the broad mountainside reminicent of French Creek but with more reentrants, ditches and knolls. We spent most of the time east of the Park Central Road passing near Chimney Rock and Wolf Rock. West of the road had more downfall but visibility was great on both sides. It was warm out and briefly showered.