Training Log Archive: Nadim

Event: OCIN A-meet (Night, Relay, Ultra-long)
 

Sharon Woods Hamilton County Park, Cincinnati, OH. Peggy and I did a map walk to the training controls for the OCIN A-Meet. The map left a lot to be desired. The vegetation, trails, and contours all were not up to A-meet and even local meet standards. About the best thing that worked was going on a straight bearing. It was still good to get out on a map because a it got our minds in the right frame.

OCIN A-meet, Mt Airy Forest,, Cincinnati, OH: US Night-O Championships. I prefer running longer events even though my right calf has been ailing me, and this being a championship. I ran M45+ instead of M50+ because I thought it'd be fun. I went into this not knowing what to expect because of my lack of recent training and calf injury. The injury itself was probably due to being a weekend warrior--no training during the week, then racing on days off. About the only thing I had going for me was getting a new headlamp. I splurged on it. The light was bright but I didn't even use the full power. The nicest thing with it was that the headband worked without the light bouncing as in the past.

I got to the meet a bit late and missed my start by a minute. I had gone into the weekend calmly so the rushed start didn't frazzle me, The course was not technically difficult but it was physical. I expected to lose a minute taking the road around to #5 but figured it best to save energy and to save my calf. AP shows an error for me on #6 but I hit it right on--I just got hung-up on some deadfall and thorns. I got mixed-up going to #11; I'd initially planned to to around to the right and did on the trails but along the way I fixated on control #17. I cut left back through the field, went down, and up perfectly to #17. It wasn't that far out of the way. The last quarter of the race, my calf started bothering me. Going over a steep ridge probably did it in. I slowed down but hit everything pretty well including #17 which was causing others around me some problems. I got second place in my age group which was somewhat unexpected. :)

US_Night_2012_Red - Splits

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max's bicycle.

45 Situps. Resting my calf to get better for the weekend.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max's bicycle.

During the day, my right calf continued to feel tight though it was better than yesterday after the orienteering training. It's somewhat a dilemma to need to rest and be ready to race 3 days in a row this weekend when some training would help me be less likely to get hurt during the weekend.

Riverbend Park, VA. Greg and Kathleen Lennon organized the setup of an informal training event in Riverbend Park. We hadn't had a race in this park since 2005 though we'd had one other training here put on by the Lennons in 2009. The map was out of date in places and one control had been mis-hung (the bio-degradable controls were hung by several people). I fell a few times as did others, tripping over brances and other hidden things. My navigation wasn't very clean but I hit most controls without a lot of loss of time. My biggest miss was #7 for which I'd somehow mis-counted big reentrants and was otherwise distracted by the map being wrong. I had to take an unscheduled nature stop too. My miss at #7 meant I had to climb the very steep river embankment 3 times instead of 2. I missed at #9 too but I think the map contours being a little off here had some to do with that. My right calf did keep me from climbing comfortably too. It hurt to walk afterward--some more rest and stretching is needed.

From Bradley Rd., the Cabin John Trail to River Rd., and back. I felt awful starting out but loosened-up as I went. I was glad it was flat and relatively soft on the dirt. My right calf was tight; like warning signs I've felt before for achilles troubles. I wanted to go longer but with plans to meet my sisters in Virginia for a movie, I had just enough time to stretch 2 minutes after the run, get back home, get ready and go.

45 situps. I worked from home all day and hardly stepped outside at all.

Event: Bethesda Turkey Chase
 

Max and I jogged part of the way from Sheilds Dr. to the YMCA in Bethesda. This was my warm-up for the annual Turkey Chase. I had thought the race was about to start but I was able to meet up with other QOC runners, drop my clothes, then jog over to the start wtih David Onkst.

30 Annual Bethesda Turkey Chase. This was the 7th time participating in the event in either the 10K or the 2 mile fun run. Some years I ran with Max and other years with other friends. I really only raced it a 3-4 times, as opposed to jogging it. It's a great way to start Thanksgiving day; it shaves down the gluttony guilt from the traditional meal. Like last year, I had a lull in my November training. I'd had training gaps in parts of October and for much of September too. My expectations were low with my thought being that if I beat my time from the previous year, I'd be doing pretty good. Had I focused on this race rather than work or orienteering, I'm sure I could have done much better but that kind of work takes a few months of consistency that I haven't proritized.

David Onkst and I started off. We'd both been anticipating this race most of the year. Early in the year, I felt my prospects were good for staying ahead of him but I seriously expected David to have the edge on me this year as he'd achieved it the year before. There were a lot of other QOC people in the race but I only saw J. Astrom and during the race, I didn't realize it was him. We all look different when out of the forest and in road race attire. David and I started in the first wave a little behind the 6:30/mile bracket. Dave got ahead a little at first. I just planned to run my race and told David right before going that I'd just go out on feel rather than a target mile pace. I started making up ground on Dave before the first turn and was just ahead going down the long first hill. I'd forgotten to wear my GPS watch and again like last year there were no split clocks. I asked around and found that at the 1 mile mark, I was 6:18. That's about +20 seconds slower than a previous split I'd remembered so I figured I was pacing myselft alright. We went over a short steep hill and some lessor ones but generally trended down to the second mile. Again, I had to ask for the split. Before getting to it, I'd already started getting passed by the crowd so the 6:30 pace that someone shouted back was probably around 6:33 or so. I kept making the most of the downhill trying to keep my stride open and efficient. Later David made the point that having long legs helps--I believe that's true going downhill but not so much for going uphill.

The long 3rd mile has the 2 biggest hills on it. I relaxed letting the crowd pass by but keeping up an effort I felt I could manage w/o burning-out. I expected David to pass me by and not to catch him again. A women let me know that her 3rd mile split was 6:55 so mine was probably over 7:00. The 4th mile continued uphill but was less steep. Fewer people were passing me there and I passed some others. I kept cruising on the 5th mile, and conserving energy. I probably stayed almost even with the crowd around me. I alternated pushing and easing up slightly on uphills and downhills--these were essentially flat with very slight grades. Passing W. Cedar Ln. to complete the long loop portion of the race, I figured I might hold off David and gave it a more serious push to finish. One teenager went by me but only going slightly faster. I finished about 30 seconds faster than the year before which is better than I'd expected. However, it was almost 2 minutes slower than in 2009.

Not long after finishing (almost a minute) I heard Tom Nolan's name being called as he ran the home stretch. David had finished ahead of Tom, with Ted Good following David before Tom got in. I hadn't left much out on the road and was just happy to be done. After getting to catch-up with the other QOC runners a bit, I had to head off for my real focus of the day, hosting Thanksgiving for my sisters and another family that we've been friends with for a long time. I'd found out what probably kept David from being up to beating me was a 19 mile run he'd done 2 days earlier. The race was fun but it also took some out of me--I weight-out at 174. Later when almost done making the big meal I finally got to sit briefly and my knees really hurt. I just am not used to doing much running lately.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max's bicycle.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. with Max's bicycle.

Event: QOC Great Falls MD
 

Great Falls, MD. Jogging to the start area of QOC's meet, to the bathroom, and back and forth to get things I forgot before starting. My pre-race routine was not so good. I ultimately forgot to wear eyeglasses but finally remembered everything else.

QOC: Great Falls, MD. Fast and furious. Sam Listwak set a nice course with some butterfly loops in the most open and technical areas. I had course set here the last 3 years and had updated the map in each of those years. Due to park restrictions, Sam was also pretty much limited to using control locations that I had used over the last 3 years. Needless to say, I had the home court advantage! I still had to run fast and despite low training volume, I moved pretty well. I also made few errors--probably under a minute total. Short course legs probably helped that (for long vs. short human legs discussion, see David Onkst) but I also took good routes where there was a choice. It makes a difference knowing just where to go; the confidence lets me run faster. It was a pretty nice day. I had fun!

Great Falls, MD. After running, I picked up control. I started out with Brian Mayer, Scott Pleban, and Dan Quinn. Dan and I split off to pickup a loop with his dogs. It was a good warmdown.

Advanced - Splits

From Northfield Rd., Custer to Park Ln. to Battery Rd. to Old Georgetown Rd., to Del Ray Ave. to Wilson Ln. to Aberdeen Rd. to Aberdeen Pl. to Northfield Rd. After doing a good bit of yard work, I ran over to Max's friend's house to retrieve him from a play date. Peggy had ridden there with him earlier so he had his bicycle. Max rode while I ran. It was gettting dark and we both had our flashing lights on. I felt slow initially, but much better later, after trying to speed up to keep up with Max on the downhills. .

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station, to Arlington Rd., where I picked-up Max's bike, then to Northfield Rd.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From Ellsworth Dr. in Silver Spring, MD, to Georgia Ave., to Cameron St., to 2nd Ave. to Grace Church Rd., and following the Georgetown Branch Trail over the road portion, (Talbot Ave. Pennsylvania Ave., Kansas Ave. and Stewart Ave.) to the unpaved portion, to Woodmont Ave. in Bethesda, to the Bethesda Metro Station. After a retirement dinner, I ran back to Bethesda. I wore my birthday present from Peggy and Max--a Saucony microfiber jacket with built-in lighting so that I could be seen. Even when not turned on, this jacket's florescent orange looks electric. I ran with a backpack full of my work clothes and a few other things so it was a somewhat slow and relaxed effort. The night was cool and quiet.

From the Bethesda Metro Station, to Arlington Rd., where I picked-up Max's bike, then to Northfield Rd.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station, to Arlington Rd., where I picked-up Max's bike, then to Northfield Rd.

From Carderock, the C&O Canal Towpath to Angler's Towpath to bridge at the start of the Billygoat Trail Section A, then back to Carderock on the C&O Towpath. I was a bit stiff starting out but at the first bridge over the canal, I was 5:19. I wasn't pushing but In high school and even some college years, I was usually there right at 5:00 flat. There was a bit of a headwind. Cooler air was moving in after the substantial rain this morning (not the best for a day off work). At the turnaround, I was 22:15. The tailwind and slight downhiill grade let me open up my stride. The towpath here had been opened up since the last time I ran. The repairs from a flood breach over a year ago have finally been made. The towpath was smooth and nice to run on. Between the first measured mile and the next, my time read 6:16 but I'm pretty sure it was a short mile. The next read 7:11. I was working on my stride and my arm swing.

From Northfield Rd. to Arlington Rd. with Max, then back alone.

From Arlington Rd. to Northfield Rd. to then back with Max.

Event: SVO Susquehanna Stumble XIV
 

SVO: Susquehanna Stumble, at Fuller Lake in the Pine Grove Furnace area of Micheau State Forest, PA. I jogged around a little. It felt a little strange given my lack of recent running but a good sleep the night before made me feel better than before; when I shuffled about rushing to do an errand the day before, my calf hurt.

SVO: Susquehanna Stumble, starting at Laurel Forge Pond in the Pine Grove Furnace area of Micheau State Forest, PA. There was a nice bunch of people who came out for the annual Stumble. The field was a little smaller than in some years. Despite the lack of training this week, and the week before, I felt okay during the run--perhaps a bit slower. I paced myself.

This initial part of the course was flat but the course setter Brad Whitmore made up for it at the second control as we climbed upward toward the Appalachian Trail. I was through the first window (ABC) in good time and feeling okay about how well I was navigating. I was reading and picking-up things in the terrain well. I caught up to Scott Pleban at #8 and got ahead briefly at control H in the 5 control window (GHFED). Dave Pruden caught both of us there. There, lack of oxygen showed--I ran toward E when I should have got toward F. This cost me as I corrected to F, and then went to E. Losing contact with them wasn't so bad since I continued to navigate well but I probably pushed less in a physical manner. I was happy to hit the long leg to #14 by following a subtle contour change. I lingered after the first loop to drink extra an eat a bannana (right at about 2 minutes). I generally feel it's time well spent in a long race but it's hard to know for sure.

I hit #16 pretty well. but it was obvious to me before getting there that I'd have to take an unscheduled nature stop. That was 40 seconds that I could have used better. The climb up to the last window (KLJI) was slow but at least there was a good bit of road running in between climbs. I hit K and L well, I was happy not to blow J and had gotten a little too high before seeing it. I was navigating okay getting to #22. Somehow, I ran a little above the boulder and passed it. There were several unmapped boulders there. Not seeing it on the largest that I went to, I looked back and then downhill and saw only one more sizeable boulder to go to. It was +2 contours down and I doubted it could be the one--it wasn't. Heading back, I could see the control and boulder that I needed. I lost 2:30 minutes. Heading down, I ran fairly cleanly. The only time lost was when I ran over a trail, hitting a stream, and coming back a short way to a bridge. I've always done well in this flat section of the Hammonds Rocks map--it's remenicent of the Bowie, MD map that I had lived near and trained on when orienteering was still new to me. using the trails and attacking straight worked. Some streams and ditches had changed since being mapped. The stream in front of #25 was getting mistaken for the larger and flowing creek by others but I spiked it. The jumping over the streams and ditches did induce cramping as that action usually does to me after +2 hours of running. Hitting the pavement was worse. I managed to hold it together though and finished with just a sore right hamstring. My overall place on the Long Stumble was 6th; This was about 4 minutes behind Dave Pruden, and 5 minutes behind Scott Pleban.

Long - Splits

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. I worked late but made it to the library in time to vote. Emerging from the dark on my bike, and with Max's bike, I parted the campaign workers who had set a gauntlet. Afterward, I rode home with Max's bike.

From Northfield Rd., to Georgetown Rd., via Greenwich Park, to the Bethesda Trolley Trail, to Battery Lane Park, to Norfolk Ave., to St. Elmo Ave., to Arlington Ave. I had to go out to pickup Peggy's car so I took the long way. It was right at freezing outside but wearing just the right amount, I was comfortable.

Event: QOC Mid-Atlantic Champs
 

Patuxent River Park, MD. I warmed up for the QOC Mid Atlantic Championships by starting from the barn in the big field, and going out and back along the cut grass.

QOC: Patuxent River Park, MD. I ran the Red course for the QOC Mid Atlantic Championships. It was a decent run but I had made some not so efficient route choices. Francis Hogel had set the course and he usually includes some good choices. I opted both times on two important route choice legs to go around and use the trails. It was partly a decision to play to my strengths and partly wanting to avoid the risk of unmapped deadfall slowing me. However, having not done much training lately, the first part of that would be somewhat inaccurate. To make matters worse, on leg #2, I had been concious about not being too far to the right of the control but somehow, coming up from the marsh it happened anyway--I even looked to my left but the control must have been behind a tree. I made a u-turn after going the wrong way but the damage was done. I lost 3-4 minutes. I caught Dan Quinn going to #3 and got ahead of him as I fell behind but navigated accurately to the control. I was temped to use the road to get to #5 but went straight--it was just not very efficient despite spiking the control. I went left on the long leg to #6; Ted Good had gone right; a very different route across the grain of the hills, and got there 3 seconds slower than I did. I saw Kathleen Lennon there and hit #7 well. I ran up the hill toward the field going to #8 but the field looked like a mess with high grasses and thorns--seen Ryan Hanna covered with briars and stick-ems made me reasses. I skirted the side of the field, running in the forest and made good time. Dropping down to #8 was pretty easy; coincidentally, I had been in the area for the Boy Scout event a week or 2 earlier. I read the terrain well goint to #9, and did the same 3/4 of the way to #8. I chickened-out aiming off to the left shortly after crossing the creek and bounced off the trail--not much time lost but a little. I kept getting pushed to the right heading to #10 but corrected before the road. I emerege where there was a reentrant on the other side so I had a good attack point right on the straight line. I heard someone coming up from behind and saw the reentrant ahead blocked by fallen vegetation. I moved around it to the left and managed to stay ahead to the control (#10). It turned-out it was Vadim M. I headed a bit to the left coming out of #10 to avoid vegetation. Vadim must have taken a straighter route and hit the road quicker by punching through it. He was only a few seconds up on me but I couldn't catch him. We punched at the Go control and pushed it in. I ran it pretty well but being tired I didn't have it in me to make up any more distance; it seemed like I made up a little in the middle but I don't know if the split times would support that. This was a fun run but the lack of physical training showed.

QOC: Patuxent River Park, MD. For the Mid-Atlantic Championships, the format includes a relay. This year, it was a staggered start based on the number of points the team was worth. The high point teams got to start first and the zero point teams were last. The idea was to have everyone finsh close together. After all was done, the younger teams seemed to have a slight advantage. I was on a zero point team that was lead off by Ryan Hannah. David Onkst started second. Jan Merka was next. I had the anchor leg. Ted Good was also an anchor but my team gave me head start on him of about a minute an a half. I was running accurately if not very fast. My one bobble was coming out of #3 to the road, turning right, then re-thinking that and turning around to go left. This was to get me around the green ahead. It didn't cost me much. I unknowingly crossed the field passing Corrine Porter (somewhere on my right) on a 3 point team. When leaving #5, I was surprised to see Ted Good not far behind. I pushed a little harder and opened-up some ground while trying unsuccessfully to catch Greg Lennon. Ted made-up over a minute of time on me overall. It was a fun format on a nice day. The only bad thing was the tradgedy in course setter Francis Hogel's family.

QOC: Patuxent River Park, MD. I picked-up some of the controls for the Mid-Atlantic Championships.

Red - Splits