Training Log Archive: NadimIn the 30 days ending Nov 30, 2003:
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Sunday Nov 30, 2003 #
Orienteering (Course Setting) 3:19:00 [2] 9.1 km (21:52 / km)
spiked:21/26c
In Fran Uhler Natural Area checking control sites and leaving streamers for the QOC meet December 14th. The water had gone down only a little since my last visit which was better than expected after the rains of last week--I guess the high winds dried some of the park. I covered the northern and central sections. Though initially cold, the water was fine when only ankle deep. However, at the end I tested the standing water on the Bowie State & Merkel trails; 70m long puddles got knee deep and were bone chilling. To make this work I'll have to reroute the planned White and Yellow courses.
Saturday Nov 29, 2003 #
Running (Trail) 46:37 [3] 5.57 mi (8:22 / mi)
In Greenbelt Park, MD with PGRC. I ran easy on the Perimeter Trail. We encountered the same mud and fallen trees from last week plus a few more. I was still a little sore too.
Friday Nov 28, 2003 #
Running (Street & Trail) 9:18 [3] 1.3 mi (7:09 / mi)
Late after the rains stopped, I went out from Quill Point Dr. to Quarterhourse Dr. to Fletchertown Dr. to Quill Point Dr. I was a bit sore and my back hurt throughout the day--running made it feel better.
Thursday Nov 27, 2003 #
Running (Street & Trail) 1:45:57 [3] 14.05 mi (7:32 / mi) +140m 7:19 / mi
In Takoma Park, MD: From Sligo Creek Trail, near Paint Branch Rd., Paint Branch Rd. to the NW Branch Trail, to Wheaton Regional Park, to the Sligo Creek Trail. I've been wanting to get in this run for a few weeks. There were a few trees down and it was a little rocky/muddy here and there on the unpaved NW Branch Trail. I slowed-up a bunch around Wheaton but on the downhill along Sligo Creek I concentrated more and kept a decent pace---as I did I noticed less of the surroundings on this nice Thanksgiving Day. Half-splits near the end on the Sligo Creek Trail: 3:37, 3:33, 3:31, 3:34, 3:22.
Wednesday Nov 26, 2003 #
Running (Street & Trail) 17:22 [3] 2.5 mi (6:57 / mi)
In Washington D.C. From C Street, SE once around the Tidal Basin counter-clockwise. I felt a bit tired.
Tuesday Nov 25, 2003 #
Running (Street & Trail) 31:49 [4] 4.75 mi (6:42 / mi)
From C. St. SW, Washington. D.C. I did what I call the Memorial Tour (http://www.rundc.com/PDF/DC/SW/EPotomacPark.pdf except I started from my office building). It goes to the Jefferson Memorial, across the river pass the Lady Bird Johnson Memorial, near Arlington Cemetery, across Memorial Bridge to the Lincoln Memorial up the Reflecting Pool past the Korean War Memorial and the new and almost finished WW II Memorial and past the Washington Monument. It was a nice 34F but felt much warmer. I felt much better than recently though still not all that fast.
Monday Nov 24, 2003 #
Running (Street & Trail) 26:07 [3] 3.85 mi (6:47 / mi)
From C St. in SE Washington D.C. to Independence Ave. to 15th St., around the Tidal Basin to the Jefferson Memorial, to the Lincoln Memorial, around the pond at Constitution Gardens, to 12th St. to C St. Peggy dropped me off at work so I got in an early morning run downtown. I felt much better than yesterday but still not exceptionally well.
Sunday Nov 23, 2003 #
Running (Street & Trail) 1:03:24 [3] 8.45 mi (7:30 / mi)
From the beginning of the (new) Bethesda Trolley Trail to Flemming Ave. to Grosvenor La. to Rock Creek Park (Beach Dr), to the Rock Creek Trail to the DC/MD border to Wise Rd. via Beach Dr. to N. Portal to Wayne Rd. After our house shopping, Peggy dropped me off and picked me up on this one-way run. I felt tired and heavy especially in the beginning. Splits on the trail were 7:17, 7:25, 15:04 (for 2). The times were dissapointing but it was a nice evening for a run.
Saturday Nov 22, 2003 #
Running (Trail) 46:12 [3] 5.58 mi (8:17 / mi)
In Greenbelt Park with PGRC. It had been a long time since I've run with PGRC on a Saturday. I ran the familiar old Perimeter Trail with new member Matt DeLorenzo, a Junior at UMD. It was Matt's first time on the trail and he made me realize that I'd been wandering around this park since 1987 or 16 years--where'd the time go and do I really have 28 years of running? I ran steady but several downfall areas from the wind storm, along with occasional mud slowed the pace a lot.
Friday Nov 21, 2003 #
Orienteering (Course Setting) 1:27:00 [3] 7.39 km (11:46 / km)
In Patuxent River Park/Fran Uhler Natural Area. I took the day off and hit the jackpot with temperatures in the 60's F. I streamered and checked control locations thinking I might have to change some because of the wind storm last week. There weren't many new trees down but the rain has really confounded things. If the meet were scheduled for today I'd have cancelled it due to all the water. In one place where a trail crossed a stream I normally jump across, a river 30 ft. or more wide was flowing deep and quickly. Standing water made the north part of the Merkle trail unpassable unless you want to get very wet... Working late the last few nights kept me from running.
Tuesday Nov 18, 2003 #
Running (Track) 35:53 [5] 3.65 mi (9:50 / mi)
At the UMD Track. Once again, I was late getting to PGRC's practice. Instead of a distance run I hit the track--the first in several months. I only did what amounted to half a workout. A warm-up of about 1750m, then 6x200m with a +200m jog in-between, then a warm-down of about 1750m. Splits confirmed what I already knew--I'm out of shape and too heavy: 35, 36, 35, 35, 35, 34.
Weights 4:00 [3]
30 pushups and 45 situps. My stomach got in the way...
Monday Nov 17, 2003 #
Running (Street & Trail) 16:44 [3] 2.36 mi (7:05 / mi)
From Quill Point Dr., Quilt Patch La. to Fletchertown Rd. to Quetzal Dr. to Quill Point Dr. My legs felt tired but it was a nice evening for an easy run.
Sunday Nov 16, 2003 #
Running (Street & Trail) 12:00 [3] 1.5 km (8:00 / km)
Warm-up for QOC's event at Little Bennett Regional Park in MD. I felt tired.
Orienteering (Competition) 1:13:25 [4] 8.75 km (8:23 / km) +260m 7:18 / km
spiked:16/19c slept:8.0
QOC's event at Little Bennett Regional Park in MD. I ran the Blue course. Like yesterday, my legs were a bit tired. I started getting sloppy on the return half the more tired I got but I churned through most of it okay. The couse was with e-punching and fairly easy technical difficulty. The open woods helped. Mistakes were not too big. See the Split List.
Saturday Nov 15, 2003 #
Running (Street & Trail) 52:00 [3] 6.95 mi (7:29 / mi)
In Fredericksburg Military Park, VA. From Pickett Circle following the Lee Drive Trail (except the first part) headed SW to the end of the road, then back on Lee Drive. I finished just as it had turned dark and was very glad to get this run in on the drive home. Since Thursday, I'd been working in Richmond, VA and because we worked late, I didn't get a chance to run until this. The woods were leafless and nice. There were big areas of hurricane damage. The park service did an great job clearing the trail. Blown down oaks and twisted pines created walls 10ft. high and much wider that they sawed through.
Tuesday Nov 11, 2003 #
Running (Street & Trail) 1:12:43 [4] 10.9 mi (6:40 / mi)
From the UMD Track (PGRC workout), down the NW Branch Trail to the Annacostia River, and up the NE Branch Trail to Lake Artemesia, then following the Paint Branch Trail to UMD, finishing at the UMD Track. With temperatures in the 50's and no winds it was a great night for running. Though I brought my light I never used it (only stepping off the trail a couple of times where leaves made it hard to see the pavement). I felt good and as usual ran by myself. Having planned to run farther earlier in the day but missing that, I compromised by running a little faster--unfortunately, I kept Peggy waiting. Half and mile splits available were: 3:23, 3:22, 3:21, 3:35, 3:21, 3:23, 3:24, 6:45, 3:22, 3:40, 3:28, 3:26, 3:20. I hurt a bit afterward but the training is starting to get me back in-shape.
Sunday Nov 9, 2003 #
Running (Trail) 52:56 [4] 7.1 mi (7:27 / mi)
From the parking lot at the end of the WB&A trail, into Patuxent River Park and north along the railroad grade trail all the way past the north end of the Fran Uhler map to Rte. 197 and back. Along the way, I hopped the big puddles and also got scratched-up as I tried to run on the sides and dodge branches. I ran w/o sweats and the sunny 40F temp felt good. Coming back, some motorcycles and RV's came full-speed and barely in control past me as I jumped off the trail. Maybe that's how I got negative splits... Giant puddles were passable but in one place I had to completely re-route. A wedding and other plans kept us from going to the QOC Broad Creek meet.
Saturday Nov 8, 2003 #
Orienteering (Course Setting) 45:00 [3] 3.5 km (12:51 / km)
Putting out controls for the "Super-Advanced" Boy Scout event at Broadcreek, MD. This was really an Orange course although the newly fallen leaves completely obscured some trails. The hills were very steep and I felt sore and tired on them.
Orienteering (Map Walk) 45:00 [1] 2.75 km (16:22 / km)
At Broadcreek, MD: Walking the Boyscouts to the "Super-Advanced" course start and pointing out features/locations. Peggy lead the discussion. On the way back, I carried their warm-up clothes.
Friday Nov 7, 2003 #
Running (Street & Trail) 24:30 [2] 3.25 mi (7:32 / mi)
Jogging the trails around Northridge, Bowie at night. I wanted to go into Tanglewood but the creek was too high to cross without getting wet.
Thursday Nov 6, 2003 #
Running (Street & Trail) 38:09 [3] 5.4 mi (7:04 / 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. Running at about 10pm in light rain with temp. around 65F, the hardest part was getting out the door and getting started. I felt fairly tired after 3 miles. The cummulative increase in training (and eating Halloween candy) is making my legs feel dead.
Tuesday Nov 4, 2003 #
Running (Street & Trail) 54:33 [3] 7.8 mi (7:00 / mi)
From Quill Point Dr. to the WB&A Trail, to the parking lot at Race Track Rd. (Patuxent River Park) and back. It was a nice night for running with temperatures around 69F, calm winds and a first quarter moon. I was tired (poor sleep habits and out of shape) before getting halfway and sweat a lot. Half splits on the trail: 7:01 (combined), 3:27, 3:36, 3:31, 3:40. I missed the PGRC practice due to meeting with our realator.
Monday Nov 3, 2003 #
Running (Street & Trail) 16:17 [3] 2.36 mi (6:54 / mi)
From Quill Point Dr., Quilt Patch Dr. to Fletchertown Rd. to Quetzal Rd., to Quill Point Dr. Just out a bit to enjoy the nice weather and loosen-up.
Sunday Nov 2, 2003 #
Running (Warm-up) 10:00 [2] 2.0 km (5:00 / km)
Warm-up for Day 2 of DVOA's Return to Water Gap meet on the Spackman Creek map. Out and back from the start to the road twice.
Orienteering (Competition) 1:10:42 [4] 8.09 km (8:44 / km) +285m 7:26 / km
spiked:9/14c
Day 2 of DVOA's Return to Water Gap on the Spackman Creek map. I had smaller errors and stayed in contact with the map most of the way. I felt a little tired near the end, not having trained enough lately. I had slow routes to #1 and #2. See the Split List.
Saturday Nov 1, 2003 #
Running (Warm-up) 8:00 [2] 0.75 mi (10:40 / mi)
Warm-up for the Return to Water Gap DVOA meet in PA. At my start time of 11:30, it started getting a bit warm and too humid.
Orienteering (Competition) 1:17:52 [4] 7.41 km (10:30 / km)
spiked:6/12c
DVOA's Return to Water Gap meet on the Stoney Pond. I had the most trouble at #3 and #7. Otherwise I was okay and had fun. See the split-list.
Orienteering (Competition) 7:51 [4] 1.0 km (7:51 / km)
spiked:5/7c
US Team 1K Challenge & Fundraiser. After the Day-1 run of the A-meet, I ran this. Nervous and not taking enough time to adjust from 1:15,000 to the 1:5000 scale, I ran way past the first control and into the woods... I saw Eddie who started a minute behind leaving #1 and had to come all there. Here are my splits 2:28 (1:30 of error), 1:06, 0:37, 0:49, 1:05 (0:15 of error), 1:04, 0:39. I did not beat my expected time based upon my age.