Training Log Archive: NadimIn the 30 days ending Jun 30, 2004:
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Wednesday Jun 30, 2004 #
Bicycling (Commute) 38:03 [3] 12.09 mi (3:09 / mi)
slept:7.25
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. I didn't think I was going that fast though I had a nice cool tailwind along the river. One guy passed me on the trail and I decided to let him go. Weight 170.5.
Bicycling (Commute) 40:54 [3] 11.87 mi (3:27 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, cutting through the Bureau of Engraving alley. I felt better than the last couple of days. There were headwinds the last half of the trail.
Orienteering (Training) 52:52 [2] 5.0 km (10:34 / km)
Blockhouse Conservation Park/Muddy Branch Park. Peggy and I were checking out the parks. I'm interested in setting-up a Summer Short Series training event here. We went on both sides of the road though never more than 1/4 mile in a straight line on either side of it. Hilltops tended to be very nice running as most of the park is near mature forest. Crossing the grain of the ridges was very steep but climbing the ends of ridges was okay. Features were mostly reentrants and ditches though we did pass some cliffs, streams, gullies, old roads, trails, dot knolls and rootstock. I'm sure there were more cliffs nearer the Potomac. There were some slow running areas recovering from ice storms and oddly dramatic vegetation changes only sometimes explained by being near changes in slope. I had trouble using the USGS map even though I scaled it at 1:10,000. Whole reentrants seemed to be missing at times and ridge knolls didn't show either. A better and much larger map is posted at the parking lot. Distance was measured on the actual route, not straight-lines between features.
Tuesday Jun 29, 2004 #
Bicycling (Commute) 36:30 [4] 12.09 mi (3:01 / mi)
slept:4.5
From Rosdale Ave., Bethesda, MD to C St. SW, Washington, D.C. I caught a guy on the flats and traded pulls. Along the river I had a nice tailwind. Weight 170.5.
Bicycling (Commute) 44:30 [3] 11.87 mi (3:45 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, cutting through the Bureau of Engraving alley. I felt drained and had steady headwinds the whole way. Lots of people were outside because it was so nice. My left knee hurt some.
Monday Jun 28, 2004 #
Bicycling (Commute) 37:44 [4] 12.09 mi (3:07 / mi)
slept:5.5
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. It was a nice dry morning in the mid 60's F and light winds. I tried not to push too hard and passed many. On the flat, one guy blew by along with another I'd passed earlier in his draft. I hesitated, not wanting to push too hard, then gave chase but it was too late. I caught one under the freeway. Weight 170.
Bicycling (Commute) 42:57 [4] 11.87 mi (3:37 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, cutting through the Bureau of Engraving alley. I felt tired and fought a moderate headwind almost the whole way.
Sunday Jun 27, 2004 #
Running (Trail) 1:28:49 [3] 9.34 mi (9:31 / mi)
slept:8.0
From MacArthur Blvd. on the Wilson Rd. side of the aqueduct stone bridge, up the Cabin John Trail to Seven Locks Rd. near Democracy Blvd. then back on Seven Locks Rd. to the Cabin John Trail south of River Rd. then the trail and MacArthur Blvd. back to the parking lot. I started with Peggy, for about the first 10 minutes in the steep up and down section, then went on. The Cabin John Trail between River Rd. and Bradley Blvd. was the best probably due to mountain bikers keeping it good. Despite the rains, very little of the trail was muddy too. I ran along Seven Locks Rd. on the way back to keep Peggy from waiting too long but ended-up catching her and running the steep parts with her again. I was pretty thirsty after this but it was a nice run. Weight 170.5.
Saturday Jun 26, 2004 #
Running (Warm-up) 5:00 [3] 0.5 mi (10:00 / mi)
slept:6.0
Warm-up in Wheaton Regional Park.
Orienteering (Competition) 26:28 [4] 4.16 km (6:22 / km) +70m 5:52 / km
spiked:10/16c
QOC Summer Short Series Snakehead Sprint Park-O. Dave Onkst set the courses for this fun event in which participants not only had to navigate the White level course, but had to remember clue words that spelled out a sentence. The name of the event comes from infamous discovery of a Snakehead (indigenous to China) fish in the small park lake that devours all other fish, then slithers over land to other ponds. I navigated okay but repeatedly had trouble in the circle trying to find the plastic baggie and streamer. There were a few silly mistakes too which in a regular O-meet wouldn't have amounted to much but in Park-O, made all the difference. I wasn't very pleased with my result but this was good training. The time includes a run to the start triangle.
Orienteering (Control Pick-up) 28:29 [3] 4.16 km (6:51 / km) +70m 6:19 / km
After resting a bit and drinking a Gatorade, I went out to pickup controls, which were streamers with a plastic baggied and an index card. I ran the whole route in order. Having known all the locations, I lost no time and even took what might have been better route choices. The time includes ripping off the streamers. I ran easy but it would have been almost faster than I orienteered the first time if subtracting the streamer removal time. I could have done it off memory the second go around. It shows how much difference confidence, pinpointing bag location, and no mistakes can make.
Friday Jun 25, 2004 #
Weights (General) 1:00 [3]
30 pushups.
Thursday Jun 24, 2004 #
Running (Street & Trail) 23:24 [3] 3.27 mi (7:09 / mi)
slept:7.75
From Rosedale Ave., Maryland Ave. to East-West Hwy, to the Georgetown Branch Trail, to Connecticutt Ave, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. It was a humid evening and dinner still felt heavy while running. Weight 171.5.
Wednesday Jun 23, 2004 #
Bicycling (Road) 1:38:00 [3] 34.3 mi (2:51 / mi)
slept:6.0
Potomac Pedaler's Mad Cap Wednesday ride from Ivy Lane in Greenbelt, MD. Continuing meetings in Beltsville allowed me to get to the club ride. The route zig-zagged across the research center, came up Fletchertown past our old house in Bowie, and out 193 to as far as Old Glendale Rd. I rode in the lead pack as we alternately cruised and pushed the pace. After a long pull up the biggest hill one of the UMD riders earnestly asked me if I'd been training with anyone at college so I took it as a compliment. After another long pull near the end on Powder Mill Rd., I got dropped as the others sprinted up the last big hill. I caught-up at a light. Kurt and Chuck rode too. Weight 170.5.
Tuesday Jun 22, 2004 #
Running (Street & Trail) 54:59 [4] 8.2 mi (6:42 / mi)
slept:6.0
From the UMD Track, north on the Northwest Branch Trail to the end of the pavement and back. In Beltsville for work for a few days, I took advantage of some old haunts though by arriving late, I missed much of PGRC's practice. I really wasn't sure how fast I was going at first. I was glad the storms had cooled things off a bit but it was still about 80F, very humid and damp underfoot. This was a confidence builder since I hadn't run much distance and none at this speed nor in the heat for a long while. Halves on the trail: 3:19, 3:19, 3:17, turnaround at 27:03, 3:26, 3:23, 3:23. I had faded even more than the times indicate since I usually run this in negative splits. Weight: 170.
Weights (General) 3:00 [3]
45 situps.
Monday Jun 21, 2004 #
Bicycling (Commute) 38:40 [3] 12.09 mi (3:12 / mi)
slept:6.25
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. It was delighful 58F morning passing others but riding alone. There were headwinds along the water. Weight 172.5.
Bicycling (Commute) 45:36 [3] 12.15 mi (3:45 / mi)
From Independence Ave., SW Washington, D.C. to Rosedale Ave., Bethesda, MD. I started around 10:15pm. My headlight is not working well and I didn't expect to need it on these longest of summer days so I had left it at home. All I had was my rear flasher so w/that on, I took off into the humid and breezy night. I was okay going to the river but on the trail I had to slow and speed-up accoringly with the ambient light. Thick forested areas had one benefit with the lightning bugs helping light the way. I avoided running into the deer who darted across the trail. I saw one other cyclist with a dim headlight and stayed out of her way too. The fartlek pace left me strong enough to sprint fast up the bridges. In Bethesda I wandered to find food but there was nothing fast open. Luckily there was pasta aleady made at home.
Sunday Jun 20, 2004 #
Running (Competition) 18:44 [5] 5.0 km (3:45 / km)
slept:8.25
Montgomery County Road Runners Club (MCRRC) Championship Series Burning Tree 5K. It was beautiful 60F, low humidity and breezy. Mostly unplanned, Peggy dragged me out early to this. We got there with enough time to warm-up 300m to the start and have <30 seconds to spare. Finding on the starting line that the distance was 5K over an advertised shady and hilly route, I felt fine for the first 2 miles. The last mile had "Heartburn Hill", the longest on the course. None of the hills were that bad. Not having trained for leg speed, I held ground or got passed going down but usually passed all going up. On Heartburn Hill, I started well then faded and lost several places. My two mile split was 11:41. I was surprised and satisfied about that but I never saw the other mile markers. Except as a freshman in high school ~28 years back, I think this was a personal worst (PW) for 5K. There were +200 people; I was 22nd overall, 13th in the unofficial 40-50 age grouping. The winner was 48 and ran 16:30. Weight 171.
Running (Warm-down) 10:53 [2] 1.0 mi (10:53 / mi)
2 laps around Fernwood Elementary School with Peggy.
Saturday Jun 19, 2004 #
Running (Street & Trail) 1:00:00 [3] 8.0 mi (7:30 / mi)
slept:5.0
Starting in Wheaton Regional Park, MD near the train station, I did some quick short runs to locations on the Women's Distance Festival Run for the Roses course to see and photograph Peggy and others. Afterward, I took to the paved and dirt trails, at one point going out and back down the Northwest Branch Trail to the overhanging rocks. It was humid but in the low 70's.F Dirt trails were often muddy. Weight 172.
Friday Jun 18, 2004 #
Bicycling (Commute) 39:33 [3] 12.09 mi (3:16 / mi)
slept:5.25
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, D.C. Just taking it easy. Weight 172.
Bicycling (Commute) 39:29 [3] 11.36 mi (3:29 / mi)
From Independence Ave., SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. After yet another thunderstorm the air and ground was soaked--of course so was I after only a few miles. I timed by watch and left my cycle computer at work. This kept me from pushing too hard.
Thursday Jun 17, 2004 #
Bicycling (Commute) 37:20 [4] 12.09 mi (3:05 / mi)
slept:5.25
From Rosedale Ave., Bethesda, MD to C St. SW, Washington D.C. 73 degrees and 76% humidity makes for a thick ride. No help today, but I felt strong on the flats pulling others at 20-22mph. Weight: 171.5 despite another big dinner last night while overlooking DC.
Bicycling (Commute) 38:38 [4] 11.36 mi (3:24 / mi)
From Indepenedence Ave., SW Washington D.C. to Rosedale Ave., Bethesda, MD. I waited until the first round of storms had passed through and cooled things off. Riding a steady pace I picked-up one drafter.
Wednesday Jun 16, 2004 #
Bicycling (Commute) 38:59 [4] 11.49 mi (3:24 / mi)
slept:6.5
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. Rushing out a bit late from work, riding with the Independence Ave. traffic to the river it felt like a strong tailwind was telling me to get home fast to meet Peggy for our anniversary. Intersections didn't cooperate so nicely. The winds also became headwinds on the trail as I steadily climbed between 17 and 18mph. I only went one direction yesterday and today due to dinner plans yesterday. Unfortunately, they made me heavier too: 173.5.
Tuesday Jun 15, 2004 #
Bicycling (Commute) 37:19 [4] 12.09 mi (3:05 / mi)
slept:5.25
From Rosedale Ave. in Bethesda to C St., SW Washington, D.C. After a long hiatus, I finally got back in the saddle again. It was humid. A guy riding a fixed gear track bike caught me while I was doing 22.5mph. I latched-on and he took it to 25 for a way before I traded the pull and eased the pace back. On the flat for the last mile into Georgetown, he took over again and got up to 27mph. We split and I went slower into headwinds most of the rest of the way. Weight 173.
Monday Jun 14, 2004 #
Weights (General) 1:00 [3]
slept:6.5
30 pushups. Weight 172.5.
Sunday Jun 13, 2004 #
Running (Warm-up) 10:57 [2] 2.0 km (5:29 / km)
slept:8.0
In Jug Bay Wetlands Sanctuary, Anne Arundel County, MD. Warm-up for The Beer Chase. Weight 170.5.
Orienteering (Competition) 42:07 [4] 5.76 km (7:19 / km)
QOC's The Beer Chase in Jug Bay Wetlands Sanctuary. The weather was cool, the turnout was low but the fun was as good as any local season ender. Peggy's course had two "Stumble Windows." I got off to a good start downing my beer about 3rd or 4th and getting to the first control first. Jon Torrance lead most of the rest of the way but an error by Ted Good in which others followed near the end of the second loop and an error by the water by Jon on the 3rd loop put me briefly in the lead. The effects of the beer and limited training were felt as Jon easily ran me down and I held off Ted's guzzling vigor. I finished second. See the Split List.
Saturday Jun 12, 2004 #
Weights (General) 1:00 [3]
30 pushups. Weight 172.5.
Friday Jun 11, 2004 #
Running (Street & Trail) 15:15 [4] 2.2 mi (6:56 / mi)
In Santa Fe, NM, from Cerillos Dr. roads around Santa Fe.
Hiking (Trail) 1:00:00 [1] 1.0 mi (1:00:01 / mi)
slept:6.0
In Bandelier National Monument, NM; hiking the main trail past the kivas and cliff dwelings with pauses to photograph.
Thursday Jun 10, 2004 #
Running (Street & Trail) 30:05 [3] 4.3 mi (7:00 / mi)
slept:6.5
From Cerillos Rd., Paseo de Peralta to Canyon Rd. to Alameda Rd. to Guadalupe St. to Paseo de Peralta. It was about 58F starting out. I slowly gained and almost caught a tall runner who looked like a mid-shipman before he turned off. I felt the altitude again when he picked-up the pace as I neared. It was yet another nice morning.
Wednesday Jun 9, 2004 #
Running (Street & Trail) 27:34 [3] 3.8 mi (7:15 / mi)
slept:6.0 (injured)
From Cerillos Rd., Paseo de Peralta counter-clockwise to S. St. Francis Dr. to Cerillos Rd. This route passed the Capitol and almost as many art galleries per block as Bethesda has restaraunts. Though most were Native American oriented, others joining the band wagon included the Scotish Rite Museum and the Russian Impressionists. While yesterday my back hurt more, not concentrating on that let me notice the altitude today.
Tuesday Jun 8, 2004 #
Running (Street & Trail) 18:27 [3] 2.5 mi (7:23 / mi)
slept:6.5 (injured)
In Santa Fe, NM. From Guadalupe St. to the trail along the dry river paralleling W. Alemeda St. to Delgado St. and back. Much of the trail was dirt. I started easy because of my back.
Monday Jun 7, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups after traveling to Santa Fe, NM. My back is still hurting. Weight 169.
Sunday Jun 6, 2004 #
Running (Street & Trail) 16:16 [2] 2.1 mi (7:45 / mi)
(injured)
From Maryland Ave., to the Georgetown Branch Trail, to Rosedale Ave. My back is getting better and I wanted to test it a bit. All the unpacking has not helped it get better. Weight 170.5.
Wednesday Jun 2, 2004 #
Running (Street & Trail) 19:37 [3] 2.75 mi (7:08 / mi)
(injured)
From Rosedale Ave. to the Georgetown Branch Trail, to Connecticutt Ave., to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. A nice full moon night for my first run from the new house. I hurt my back a little earlier in the day (it got worse on 6/3). Weight 171.
Tuesday Jun 1, 2004 #
Bicycling (Commute) 39:40 [3] 12.08 mi (3:17 / mi)
From Rosedale Ave. in Bethesda, MD to C St. SW, Washington, D.C. A damp trail on a cooler morning with tired legs. Slight headwind. Weight 173.
Bicycling (Commute) 40:33 [3] 11.83 mi (3:26 / mi)
From Independence Ave. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I felt lousy going into a wind almost to Fletcher's Boathouse. A 5 person pace line caught me and I latched on to them to mak an easy +20mph climb almost all the way to Bethesda. I stopped to pickup dinner too.