Training Log Archive: NadimIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running (Street & Trail) 1:21:12 [3] 10.56 mi (7:41 / mi) +115m 7:26 / mi
slept:6.75 weight:180lbs
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, to the Little Falls Trail, to Masachusetts Ave., to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to Edgemoore Ln. With the Billygoat coming up, my fading last Sunday, it being the last day in April, and not having done much else this week, I felt the need to go longer. I tried to keep the pace comfortable and ran with a few essentials on a belt pack. I didn't feel very strong going into this. Starting off, I reached the Lincoln Memorial at about 7:30/mile pace. Though cool, I was surprised by the increased humidity. I was probably slower getting through Georgetown but moved along well on the flat part of the towpath up until Fletcher's Boathouse. My right thigh was aching on the flats but his went away on the climb. Once I hit the gradual grade to Bethesda, things started slowing down. I had to focus to stay quicker than 8:00/mile pace and perhaps slowed a bit on the Little Falls Trail. I finished working harder and going faster. Available measured splits: 7:40 (mile), 7:52 (1.02 mile), 3:55 (half mile), 3:57, 3:50, 3:46, 3:56, 3:47, 3:47.
Tuesday Apr 28, 2009 #
Hiking (Foot) 30:00 [1] 0.5 mi (59:59 / mi)
slept:6.0
Chandler Covey Park, Marblehead, MA. So that we could do something before flying back home, Peggy Max and I drove through Salem, MA to this rocky seashore penninsula park. The lighthouse park was under 4 acres in size and where it wasn't surrounded by cold clear water it was surrounded by pricey houses. However the rocks, the green grass and views of islands in the ocean were great. It was low tide and there were a few tidal pools that could be reached. I wanted to give Max a chance to explore the natural settings but most of the pools were below some steep drops. On the flight home, I could distinguish this distinctive shoreline.
Bicycling (Commute) 16:57 [2] 2.3 mi (7:22 / mi)
Bethesda, MD. Back in our hometown, we picked up Peggy's new hybrid bicycle and rushed out from Northfield Rd. so that all of us could get a spin. We rode together to Ayrlawn Park. Max and I stayed there so that he could use the playground until Peggy returned and then we all we rode home. I was trying to slow down for Peggy to keep her with us but Max would pedal on his trail-a-bike and sometimes push us both. He thinks of the one-wheeled contraption as his new bike and he really likes to use it--perhaps more than his own two-wheeler with training wheels. It was warm. The mosquitoes had returned but were not very bothersome.
Running (Street & Trail) 11:34 [3] 1.52 mi (7:37 / mi)
From Northfield Rd. to Custer Rd. to Moorleand Ln. to Huntington Pkwy. to Old Georgetown Rd. to Maple Ave. to the Bethesda Trolley Trail on the north end of NIH, to Old Georgetown Rd. to Roosevelt St. to Mooreland Ln. to Northfield Rd. After relaxing a bit in a hot house, I motivated a late night run like I used to do. The combination of needing to do something, some changing, cooling, breezy weather, and needing to find a mailbox to mail the first of our refinanced mortgage payments, got me going. The mailbox was found at the intersection of Maple Ave. and Old Georgetown Rd. but the night moved me along. I was a bit slow climbing but kept an honest effort for a heavy feeling, after dinner run.
Monday Apr 27, 2009 #
Note
slept:8.0
For a day of relaxation, Peggy, Max and I went to Boston and took a Duck tour through the city. It was a good way to connect the places that I'd seen separately on earlier trips and to get some sense of the history too. Boston has a lot more older places and establishments than most U.S. cities. Our tour started and finished at the Science Museum which I found to be very good. Unlike the Baltimore Science Museum, most of the hands on experiment displays were in working condition. Having some real things like a disected pig's heart and lungs that you could touch through a plastic bag around your hands, actively hatching chicken eggs, and some real animals was a cut above what most do. After a couple of hours we didn't even cover half of the museum, and Max still wasn't ready to leave when they were closing. Doing all of this didn't leave enough time for me to go for a run like I wanted to.
Sunday Apr 26, 2009 #
Event: QOC: Fountainhead
Running warm up/down (Street & Trail) 6:00 [2] 0.6 mi (10:00 / mi)
slept:7.5
CSU Pine Hill A-Meet at Middlesex Fells Reservation, MA. It was already in the mid-70's F at around 9am. I jogged around the high school parking lot, up the trail to the start, then back and forth. It didn't take much to warm-up.
Orienteering (Foot) 1:31:29 [3] 7.6 km (12:02 / km) +300m 10:03 / km
CSU: Pine Hill; in Middlesex Fells Park, MA. I started out fairly well on this but faded gradually. With my sprained left ankle taped but still swollen, it held up pretty well. The worst error I had was in the #6/#7/#8 butterfly loop. I spiked #6 and on the way to #7 I was surprised to find a pond on my route. I took it to be one that was further to my right mapped in blue but really it was a small depression clearing that had filled-up with water just a little bit to the right of going straight. Attacking from the pond to #7, I spiked it but was again surprised to have it come up so soon. It was fortunate that neatly enough for this to work. These two surprises should have clued me in to an error but didn't. Going to #8, I figured half unconciously if it was so short to get to the pond, I should just go straight at it from there. I never really noticed the trail option to the left. The unfortunate part was that attacking from the false pond did not line up well enough as attacking from the mapped pond would have. I came up short and was confused seeing the trail. I went back to the pond and tried again but eventually I relocated on the trail and went straight to it. This cost me about 4-5 minutes. I made another eggregious error while running well over the ridge to #11. I read the curved cliff near it but kept on past it down toward the highway before realizing I should have been up near the top. I tired in the warmth after that. I made small errors which were probably induced by lack of physical conditioning. Some were bad route choices but some were just bad. I should have paused to drink at the second road crossing since that time was not on the race clock but since I'd just caught up and passed a bunch of folks and thought the end was near, I was reluctant to. I rushed off with a bad bearing and had to cross the stream off-trail for some more time lost. It was greener the last loop or so but I wasn't reading things very well toward the end. I even flubbed getting to the Go control by passing a turn. It took almost another minute to figure it out. Overall, I feel that I could do much better. I was not overly disapointed however. It was a fun weekend altogether and I did run some legs well. I continue to look forward to getting in better physical shape through better training. My left knee hurt some more but not as much this time as it did after the Flying Pig.
Note
After a nice lunch and ice cream Peggy, Max and I spent some time at Stone Zoo which was very near the Middlesex Fells Reservation. It was surprising to find the variety they had in such a small place. Some of it was depressing but most of the facilities were pretty good. The bears, coyote, wolves, moutain goats and big cats were the best. After this, Max and I saw and enjoyed the movie Bolt in our hotel room.
Saturday Apr 25, 2009 #
Event: CSU Pine Hill A-meet
Orienteering race (Foot) 1:11:18 [4] **** 6.6 km (10:48 / km) +185m 9:29 / km
ahr:149 max:170 spiked:16/20c slept:9.0
CSU: Pine Hill; in Middlesex Fells Park, MA. I had been running on the trails in this park almost 2 years ago with Kristin and Andy Hall so I knew it would be a place that I'd have to be careful. It was a warm day (in the 80s F) and it didn't take long to feel it. I started to go on the wrong trail on the way to #1 but backed up and corrected that. Leaving another trail from pretty close to the right elevation, I attacked, recognized some small areas of mapped medium green amidst some light green and spiked the control. My mapping experience helped here and I felt a bit more confident. The epunch box didn't beep so I stayed there longer than needed trying to punch it again and again. Going to #2 was quick after that so I rushed a bit going to #3. I went left around the green going to #3 and lost my mind. I'd never corrected to the right and when I got to a pine needle laden area, I didn't realize I was crossing a trail. I saw some features ahead which I incorrectly recognized as a spur on the map. It wasn't on the map at all. Attacking from it, I succeeded in running off the map. The area was marked as settlement and showed no contours or other features. It was not really settlement area but just out of bounds woods. The losing my head part was interpreting the green as some sort of changing shoreline for the lake beyond. I lost 10 minutes findng the control and didn't figure all this out until getting my map back after the run. Oh well. I didn't give up from there and proceeded to do pretty well. I had some slight bobbles at #12, #14, #15, and #16 but these were small errors on short legs. Going down from the water tower (the only place that I could recognize with assurity from my run with Kristin), I was looking ahead and stumbled a bit on something. It was enough for a twisted left ankle, but not bad enough to stop me.
Running warm up/down (Street & Trail) 6 [2] 0.6 mi (10 / mi)
Warm-up at Middlesex Fells, off Fallon Dr.
Friday Apr 24, 2009 #
Swimming (General) 5:00 [1]
slept:8.0
Woburn, MA. At our hotel, Max and I splashed around in the pool. Actually Max displayed his first trepidations at entering cold water. Perhaps I gave him too much or a warning. It was fine after a short while for me. Later in the day we joined the Hall children and Kristin Hall and observed real water creatures at the New England Aquarium--very nice. I find it amazing at how much life seems to be concentrated in cold waters.
Thursday Apr 23, 2009 #
Hiking (Foot) 48:00 [1] 1.72 mi (27:54 / mi)
slept:3.0 weight:179.5lbs
Patuckaway State Park, NH. After flying up in the morning, Peggy, Max and I got to the park. Our plan was to find a playground for Max while Peggy and I took turns running. The park was open but the road into it was closed. While Peggy ran, Max and I hiked on the road to the area where the Sprint Champ Series Championships were started from in 2005. I don't think we'd been in the park since then. With a lot of windiness, it was cool enough for jackets and it occasionally sprinkled.
Orienteering (Foot) 57:00 [3] **** 4.5 km (12:40 / km)
spiked:29/32c
Pawtuckaway State Park, NH. Starting from a pavillion near Neals Cove I traded Max and my jacket for an orienteering map of Pawtuckaway. I followed a portion of The Mega world record course backwards, covering controls 180-175 and 156 - 130. Initially it was difficult. Some standing water and the disheavled needle floor made it hard to go straight. I stepped into a hidden hole in the first 10 seconds. It also made it harder seeing big boulders that would be mapped in most places but which were too abundant to be mapped in this park. At one point going to #175, I thought I'd found 3 distinct large boulders but they were different ones. However soon I got used to the map and was able to follow along pretty well. It helped that The Mega course had so many controls (the WR attempt was a total of 203 controls) and wasn't super long. The controls were usually spaced about 100m apart. It was a bit like following streamers but without actually having controls to aid me, this training was pretty good. I had to keep slow enough to read my way along. The distance is a rough estimate. I ran in trail shoes at a comfortable pace I left the mapped area to get to the Visitor Center. Discovering that Peggy and Max weren't there, I then I ran back down the hill to meet them.
Hiking (Foot) 6:00 [2] 0.45 mi (13:20 / mi)
Patuckaway State Park, NH. After meeting Peggy and Max on the park road near Mountain Pond, I picked up Max and carried him up the hill to our car at the Visitor Center.
Wednesday Apr 22, 2009 #
Bicycling (Commute) 13:50 [3] 2.76 mi (5:01 / mi)
slept:6.25 weight:178.5lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. It was a bit damp out with more rain and cool temperatures expected. I could feel some soreness from the run yesterday.
Bicycling (Commute) 12:00 [3] 2.51 mi (4:47 / mi)
From the Bethesda Metro station to Maple Ave., then to Northfield Rd. via the Georgetown Branch Trail. I rode home late and it was getting dark.
Tuesday Apr 21, 2009 #
Running (Street & Trail) 43:25 6.05 mi (7:11 / mi)
slept:6.25 weight:177.5lbs
Washington, D.C. From 14th & Independence Ave.. SW., to 15th St., then along the Tidal Basin to the 14th St. Bridge, to the Mt. Vernon Trail, onto Roosevelt Island, onto the Roosevelt Bridge, along Constitution Ave. and past the pond to 17th St. up to the Washington Monument, to 14th St., SW, to Independence Ave. and to 12th St., SW. After my late afternoon meeting at work I rushed back to check on the weather and decided it best to run a loop from work. It was already getting cool with rainy skies. I opted to go out over the 14th St. bridge because I thought it advantageous with the winds that were picking up. As I waited for my GPS to track satellites, I saw one runner go by rather quicly. Later after getting going myself, I continued to see him ahead. I couldn't tell if I was going to catch him but as I neared the end of the bridge I could see that he had turned toward the airport on the other side. I kept up the good pace that I started but I didn't feel like I was working hard to do it. On the one measured mile along my overall route, I clocked 6:58 and was surprised. It was overall slightly downhill and the wind was either behind or neutral. I figured I'd extend what was going to be a 4.5 mile route by going to Roosevelt Island. I didn't expect it to be 6 miles before finishing. As I was doing this, the first rain drops sprinkled about. As I got onto the island, the winds shifted in my favor such that they ended up pushing me all the way back--they were basically in my favor the whole route. As I climbed my way onto the Roosevelt Bridge at a very unofficial access point, I moved along fast. I could see a storm cell in its entirety moving toward DC. I was trying to stay ahead of it but the leading edge clouds had already drawn even. They were billowing downward and a distinct green lighting resulted. Lots of tourist were getting some great pictures. I had some traffic intersections which resulted in some fartlek going back. After getting in the building dry, I looked out and less than 30 seconds along everything outside was wet.
Sunday Apr 19, 2009 #
Orienteering (Course Setting) 35:16 [3] 2.94 km (12:00 / km)
slept:4.5 weight:180lbs
Rock Creek, MD. Starting from Mark Twain School and Park, I set out controls on the west side of Rock Creek up to Southlawn Rd., then set one control at the west end of Lake Bernard Frank. Peggy picked me up from there to go to the Meadowside Nature Center where some training that I setup was to start. I felt fairly slowish on this. Perhaps it was the warmth and humidity. I ran all but the steepest parts. It was fun to run the nice woods west of the creek and to see controls in the woods that I'd mapped.
Orienteering (Course Setting) 11:38 [3] 0.8 km (14:32 / km)
Meadowside Nature Center at Lake Bernard Frank, Montgomery County, MD. I setup the first and last controls of a training event that I setup. Both of these were down and up a fairly steepish hill. On the way back from one, I slowed to verify the mapping.
Orienteering (Control Pickup) 4:51 [3] *** 0.5 km (9:42 / km)
spiked:1/1c
Meadowside Nature Center at Lake Bernard Frank, Montgomery County, MD. I picked up one control which I'd set out earlier. Dave Onkst volunteered to pickup the first set of controls that I'd set out earlier as he ended his loop of the course that I setup. That left me with not much else to do but it was much appreciated.
Hiking (Foot) 40:00 [1] 0.8 mi (50:01 / mi)
Meadowside Nature Center, Lake Bernard Frank, Montgomery County, MD. While others were out running the courses. I hiked with Max, Nicole Lennon and her friend Isabelle. We went to control #1, the followed along the North Branch. It was very liesurely and the kids stopped to rock hop and get their feet wet. The weather was perfect for it.
Saturday Apr 18, 2009 #
Event: West Point A-Meet
Running (Baby Jogger) 28:33 [3] 3.3 mi (8:39 / mi)
slept:5.0 weight:179lbs
I had hoped to run with MCRRC from Ken Gar Palisades Park but it was busy there and we were a bit late. Starting from Garrett Park Rd. on the Rock Creek (Maryland) Trail I pushed Max in the baby jogger up to the park beyond Randolph Rd., the on spur trail to Dewey Rd. We turned around at Gaynor Rd. It had been a long time since I'd taken Max along on a run. My lapse in running last spring and summer had a lot to do with it as does cold weather but I was also figuring that Max would no longer sit that long in it. It worked fine. He only complained about which playground he'd go to and I think it was either his lack of sleep or his hunger talking. The complaints didn't last long. I ran okay and took it easy. I was without left knee pain so I'll aim to do more running again. In the time since the Flying Pig, my knee has been more apt to pop but it seems to have settled down a bit.
Friday Apr 17, 2009 #
Bicycling (Commute) 48:11 [3] 13.08 mi (3:41 / mi)
slept:5.5 weight:179lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. The weather is predicted to be nice enough so I'm finally getting around to riding all the way in to work again. I was somewhat bundled up but felt good wearing full gloves, long tights, and a jacket all except for the last 4 miles. I tried not to push too hard.
Bicycling (Commute) 51:33 [3] 12.86 mi (4:01 / mi)
From 12th St . SW, Washington, D.C. to Maple Ave., then to Northfield Rd., Bethesda, MD. For my first ride all the way home in a long while, I negotiated the heavy pedestrian traffic while getting out of D.C. and had some modest headwinds until getting to the water treatment facility. I kept a steady ride and tried to keep things spinning easy enough. There were lots more runners wearing earphones and in the middle of the trail than usual and they often were oblivious to traffic like me that was trying to get around safely. The weather was great. I packed my jacket, wore shorts, and rolled up my sleeves. The smell of pollen reminded me of Max's quote of the day while on the ride yesterday. He surprised me when he said: "MMmmm, flowers. I can just taste the suger in the air."
Thursday Apr 16, 2009 #
Bicycling (Commute) 13:49 [3] 2.76 mi (5:00 / mi)
weight:179.5lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. It was a bit damp on the roads and trail but pretty nice overall. I was tempted to ride all the way in but I only prepared for going to the metro station. I had been a bit busy the last few days; we celebrated Peggy's birthday last night.
Bicycling (Commute) 26:21 [3] 4.49 mi (5:52 / mi)
From the Bethesda Metro station to Maple Ave., then to Norwood Park via via the Georgetown Branch Trail, then to Northfield Rd. via Glenwood Rd. and some side streets. As I was getting to Max's day care to pickup the trailer, I passed Peggy stuck in traffic. She was going to pickup Max but instead he came with me so that he could go to a playground. It was a great evening; full of sunshine and pleasant temperatures.
Monday Apr 13, 2009 #
Bicycling (Commute) 13:28 [3] 2.76 mi (4:53 / mi)
slept:6.0 weight:181.5lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. Max was more tired than I getting going this morning and his stated concern as we were leaving was to wear his new jacket because it was warmer (it was in the upper 40s F). The old and new jackets are virtually the same warmth and have the same colors and patterns. I took it to be a case of the Monday morning blues.
I also realized that in about a year or so, Max may be too big for the sheltered two person trailer that we now use. His head already brushes the top when his helmet is on and sitting back makes his helmet push forward. I suppose we can switch to using his trail-a-bike in the the future but for a while it'll mean slower and fewer rides with him. I think he'll be too small for going in colder or potentially rainy weather without the enclosure of the trailer. I'm not looking forward to Max outgrowing the trailer since my already training is already minimal and this is one thing we can do together. One thing in my favor will be shorter rides with him since he'll go to a kindergarten eventually that's nearer our house.
I also realized that in about a year or so, Max may be too big for the sheltered two person trailer that we now use. His head already brushes the top when his helmet is on and sitting back makes his helmet push forward. I suppose we can switch to using his trail-a-bike in the the future but for a while it'll mean slower and fewer rides with him. I think he'll be too small for going in colder or potentially rainy weather without the enclosure of the trailer. I'm not looking forward to Max outgrowing the trailer since my already training is already minimal and this is one thing we can do together. One thing in my favor will be shorter rides with him since he'll go to a kindergarten eventually that's nearer our house.
Bicycling (Commute) 11:53 [3] 2.6 mi (4:34 / mi)
From the Bethesda Metro station to Maple Ave., then to Northfield Rd. via the Georgetown Branch Trail. It was sprinking a bit on my ride home. I took a short detour just to add variety.
Sunday Apr 12, 2009 #
Bicycling (Commute) 11:57 [3] 2.4 mi (4:59 / mi)
slept:8.0 weight:181.5lbs
From Northfield Rd. to Woodmont Ave. via side streets and back. I needed to pickup some things to take to an adoption pot-luck dinner. This was the 3rd party in 3 activity full days.
Bicycling (Road) 38:33 [3] 10.37 mi (3:43 / mi)
From Northfield Rd., to Grant St. to Sonoma Rd. to Old Georgetown Rd. to W. Cedar Ln./Summit Ave. to Plyers Mill Rd. to St. Paul St. to University Blvd. to Hillsdale Dr. to East Ave. to University Blvd. to Georgia Ave. to Layhill Rd. to Bonifant Rd. to Carona Dr. I rode over to an adoption pot-luck dinner hosted by some friends who have done it for at least 3 years in a row. It was complete with an egg hunt. Max was much more adept at it this year. It was fun to get on my road bike outside even if it was on a traffic filled route. Riding it is so much more pleasant (smooth and efficient) than riding my commuter is. Part of it is that I'm often not riding with cleats when I commute but I nearly always have them on when I ride my road bike. I got a head start on Peggy and Max and they passed me about a third of the way there. There was a mix of mostly side and head winds with gradual climbing. The last bit was with the wind and downhill. Weeee!
Friday Apr 10, 2009 #
Bicycling (Commute) 13:43 [3] 2.77 mi (4:57 / mi)
slept:5.0 weight:179.5lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. It was a nice warm and so far dry morning.
Bicycling (Commute) 14:00 [3] 2.51 mi (5:35 / mi)
From the Bethesda Metro station to Maple Ave., then to Northfield Rd. via the Georgetown Branch Trail.
Wednesday Apr 8, 2009 #
Bicycling (Commute) 15:15 [3] 2.76 mi (5:32 / mi)
slept:4.5 weight:178.5lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. It was a bit colder than yesterday morning and with some southern headwinds which I hope are bringing warmer weather.
Bicycling (Commute) 11:30 [3] 2.51 mi (4:35 / mi)
From the Bethesda Metro station to Maple Ave., then to Northfield Rd. via the Georgetown Branch Trail. Having not needed it for a long time, I had removed my headlamp from my helmet just the night before. The sunset is much later now so I have less need for it. I was a bit late leaving work so as Murphy's Law would have it, I was close to needing to use it today. The winds have died down or perhaps they were behind me. I was able to spin quickly and efficiently for a faster ride home.
My left knee has been feeling uncomfortable and popping more lately so I'm still laying off from running.
My left knee has been feeling uncomfortable and popping more lately so I'm still laying off from running.
Tuesday Apr 7, 2009 #
Bicycling (Commute) 13:37 [3] 2.76 mi (4:56 / mi)
slept:5.0 weight:179.5lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. The temperature was in the upper 30's F but with either no winds or a tailwind it didn't feel like it. I hit the stop signs and traffic lights pretty well and got to Max's day care in under 10 minutes which is probably about the fastest that I've done it.
Bicycling (Commute) 13:30 [3] 2.51 mi (5:23 / mi)
From the Bethesda Metro station to Maple Ave., then to Northfield Rd. via the Georgetown Branch Trail. It was still chilly for an April day. A light snow shower was falling as I got to Max's day care and I was going into the parking lot just as Peggy and Max were coming out.
Monday Apr 6, 2009 #
Bicycling (Commute) 13:53 [3] 2.76 mi (5:02 / mi)
slept:6.0 weight:179lbs
From Northfield Rd. to Maple Ave. with Max in his trailer, then to the Bethesda Metro Station via the Georgetown Branch tunnel. With the temperature just under 60F, it was the warmest that it's been this year on my morning ride, making it all the more delightful. Having pumped up my bike tires seemed to make a difference. I was moving much better. I need to do the same for the trailer. Like last Monday, my legs felt a bit tired from the weekend racing.
Bicycling (Commute) 13:52 [3] 2.51 mi (5:32 / mi)
From the Bethesda Metro station to Maple Ave., then to Northfield Rd. via the Georgetown Branch Trail. It was windy so it was great going down Maple Ave. but once I got the trailer there and turned around it was like I had a parachute to pull. In one building canyon on Bethesda Ave. I was slowed to 9mph and when a sustained gust came along I had to gear down to keep going. With the plastic rain cover rolled up, the wind blew in the velcroed netting thus making the parachute or open box shape.
Sunday Apr 5, 2009 #
Event: QOC: Prince William Forest
Running warm up/down (Street & Trail) 5:00 [1] 0.5 mi (10:00 / mi)
slept:7.5
McFarlan Woods, Cincinnati, OH. Warm-up for the Flying Pig Long event. I jogged over to the start with Mike Eglinski and then jogged back and forth on a trail till it was my turn to go.
Orienteering (Foot) 1:11:10 [4] *** 8.2 km (8:41 / km) +400m 6:59 / km
ahr:157 max:188 spiked:11/14c
McFarlan Woods, Cincinnati, OH. OCIN: Flying Pig Long. This was really a classic course distance with 3 long legs and a few to test raw power on repeated hill climbs. Overall it was pretty fun but I could have enjoyed it with less climbing. I started 4 minutes after Michael Eglinski and a minute ahead of the eventual M20 and Red course winner. I was caught by the latter person a little before finishing the long leg to #1. After #1 I'd caught sight of and ran either in front of or behind Tori Borish for many controls. I was moving a little faster but would make a small mistake or less optimal route and we'd be back together again. On the way to #11, I saw Vadim Masalkov chasing Michael Eglinski. Tori dropped off, Vadim pulled ahead and I chased Michael to #12. We ran parallel to #13 but I pulled ahead going down the last bit. I was struggling with the climb out to the Go control and saw not only Michael Eglinski closing in while on a steep climb, but also Greg Balter who was running Blue. Overall, I finished 5th in a fairly tough M45+ field. I was well behind Mark Voit's leading M45+ 63 minute Red course finish but only a little over 2 minutes out of third place (Ted Good was third and Eric Buckley was second in 67 minutes. A Canadian was not far off Ted's time). I feel it's a good result for me given the shape that I'm in. The courses were not very technically difficult but they were physical.
A negative to take back is that with 2 3-day orienteering weekends in a row my left knee, the one operated on last summer, is feeling the toll. It doesn't recover as quickly as this amount of orienteering puts wear and tear on it. It was throbbing after the meet similar to the warning signs I had before the disasterous QOC Wheaton meet over a year ago when I pretty much had to stop running for several months. I took some Motrin that my orthopedist perscribed but that I hadn't touched since last summer when I had the operation--it was fortunate for me that Peggy had brought it along. At least I'll have a break for the next two weeks from orienteering racing. The orienteering racing seems to put the most stress on my knee.
A negative to take back is that with 2 3-day orienteering weekends in a row my left knee, the one operated on last summer, is feeling the toll. It doesn't recover as quickly as this amount of orienteering puts wear and tear on it. It was throbbing after the meet similar to the warning signs I had before the disasterous QOC Wheaton meet over a year ago when I pretty much had to stop running for several months. I took some Motrin that my orthopedist perscribed but that I hadn't touched since last summer when I had the operation--it was fortunate for me that Peggy had brought it along. At least I'll have a break for the next two weeks from orienteering racing. The orienteering racing seems to put the most stress on my knee.
Saturday Apr 4, 2009 #
Running warm up/down (Street & Trail) 7:00 [2] 1.0 km (7:00 / km)
slept:10.0
McFarlan Woods, Cincinnati, OH. OCIN. Warm-up for the Flying Pig US Relay Champs. I jogged around the start area watching other runners. I ran the fourth leg.
Orienteering race (Foot) 44:02 [4] *** 5.4 km (8:09 / km) +395m 5:58 / km
spiked:18/18c
McFarlan Woods, Cincinnati, OH. OCIN: Flying Pig US Relay Championships - Red Variation 3 (BB). Most of QOC seems to have been in a need of a break after having hosted the Ran-it Granite last weekend. We didn't have enough to run a legal team. Luckily our team, led off by Ted Good and third leg runner David Onkst, was supported by steady and very capable Sharon Crawford. I anchored. We were in the lead for other 8 point teams with Ted Good running Orange. Stiff competition from OK (Peggy's team mate John Rogers) had us in second after the the second leg Yellow course. Dave faced even more stiff competition but we were still near the front when it was my turn.
I was passed pretty quickly by Sergei Szech on a 4 point DVOA team. The initial hills winded me a bunch but I was able to take more gradual routes on most legs. Eric Bone passed and was probably on a 4 point team too. Unbeknownst to me, Michael Lyons had started pretty close behind me. With the forking I didn't see him until around the 8th control. We ran near each other the rest of the way. He got ahead briefly going to #13 but made a slight error enabling me to pass again. I took about 3 steps in the wrong direction leaving #15--I hadn't oriented my map correctly but was headed in the right direction soon after that. I was expecting Michael to be able to pass me near the end. At #17, I was using the vegetation to try to attack from and ended up a bit too low. Michael made up some ground by being higher. I got out fast and got to #18 where his son was waiting. The rest of his family was cheering too (Peggy had to take Max for a toilet break at the time) so I felt a bit bad running hard to the end. Perhaps he was taking it easy on me. I stayed ahead but think my official time put me a few seconds behind him.
It was a much more fun day for me. With more rest I felt stronger. I enjoyed running in the warmer and sunnier wheather. The hills felt easier than they did on the day before too.
I was passed pretty quickly by Sergei Szech on a 4 point DVOA team. The initial hills winded me a bunch but I was able to take more gradual routes on most legs. Eric Bone passed and was probably on a 4 point team too. Unbeknownst to me, Michael Lyons had started pretty close behind me. With the forking I didn't see him until around the 8th control. We ran near each other the rest of the way. He got ahead briefly going to #13 but made a slight error enabling me to pass again. I took about 3 steps in the wrong direction leaving #15--I hadn't oriented my map correctly but was headed in the right direction soon after that. I was expecting Michael to be able to pass me near the end. At #17, I was using the vegetation to try to attack from and ended up a bit too low. Michael made up some ground by being higher. I got out fast and got to #18 where his son was waiting. The rest of his family was cheering too (Peggy had to take Max for a toilet break at the time) so I felt a bit bad running hard to the end. Perhaps he was taking it easy on me. I stayed ahead but think my official time put me a few seconds behind him.
It was a much more fun day for me. With more rest I felt stronger. I enjoyed running in the warmer and sunnier wheather. The hills felt easier than they did on the day before too.
Friday Apr 3, 2009 #
Running warm up/down (Trail) 5:00 [2] 1.0 km (5:00 / km)
slept:3.5
McFarlan Woods, Cincinnati, OH. OCIN: Flying Pig The Short - After arriving at the meet site at about 4:40pm because of delayed baggage on our flight out, I got ready as quickly as I could and headed over to the start in a rush. The last starts were supposed to be at 5pm.
Orienteering (Foot) 52:36 [4] 4.2 km (12:31 / km) +260m 9:34 / km
McFarlan Woods, Cincinnati, OH. OCIN: Flying Pig The Short: Red. After about a minute after the warm-up run I took off. The hills on the early part of the course were not so fun and I didn't feel very energetic. I was pretty good with most controls but lost at least 10 minutes on leg #10. I pulled up short at another control and had difficulty relocating. Having been out longer, I ran slower after that but liked I the last half of the course. Hopefully I've had my last big error for a while.
Thursday Apr 2, 2009 #
Running (Street & Trail) 26:18 3.4 mi (7:44 / mi)
slept:6.3 weight:178.5lbs
From Northfield Rd. to Old Georgetown Rd. via Greenwich Park, to W. Cedar Ln. to Rockville Pike, to the Bethesda Trolley Trail to Maple Ave. to Old Georgetown Rd. to Huntington Pkwy. to Custer Rd. to Northfield Rd. I probably shouldn't have run this distance before racing with heavy competition in the M45+ category at the Flying Pig but it was a nice enough day. I saw Pat Zerfas along the way and stopped to talk as she was headed out on her run.
Wednesday Apr 1, 2009 #
Bicycling (Stationary) 30:00 [3]
slept:4.5 weight:177lbs
With poor weather and not a lot of time. I got on my bike indoors again and watched a movie. I spinned pretty well. An exciting movie usually helps with that. My legs had felt tired earlier.