Training Log Archive: NadimIn the 31 days ending Jul 31, 2003:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||
Thursday Jul 31, 2003 #
Running (Street & Trail) 5:59 [3] 0.92 mi (6:30 / mi)
From Quill Point Dr., Quiet Owl Dr., Fletchertown Rd. Quorum Rd., Quest Rd., Quill Point Dr. Ran after a very late dinner. Worked late today to finish things since I'm not at work on Friday.
Wednesday Jul 30, 2003 #
Bicycling (Street & Trail) 1:03:13 [3] 20.16 mi (3:08 / mi)
From Quill Point Dr. Fletchertown Rd. Highbridge Rd., Laurel-Bowie Rd., Powder Mill Rd. Soil Conservation Rd. Rte. 193, Morrison Dr., Good Luck Rd. and Prospect Hill Rd. I don't have a new computer for my new bike so I rode the old 20-mile route that I used to do from Greenbelt. I felt pretty good on the hills considering I haven't been biking--I was able to climb in bigger gears which is due to the light new bike. I got caught in a shower but finished the loop anyway. If I can keep getting off work at a reasonable hour, I might be able to get back in shape. I'm reasonably pleased with this pace for a starting point.
Weights (General) 10:00 [3]
30 pushups, 45 situps and dumbells.
Tuesday Jul 29, 2003 #
Running (Street & Trail) 1:10:59 [3] 9.95 mi (7:08 / mi)
From Cole Field House on the UMD campus, down the NW Branch Trail to the Annacostia River, and up the NE Branch Trail to River Rd, College Rd, and UMD, finishing at the UMD Track parking lot. I got off work almost on-time which felt early so I decided to get started by myself. It was around the upper 70's; very nice for summer around here but more humid than a day in April when I ran this 5 minutes faster. I carried water and felt heavy drowning myself with 6 oz every 2 miles. I lost about 10 seconds/mile trying to suck down the water and breath as half mile splits showed I was moving faster when I didn't drink. The lack of distance running showed too though drinking helped me from slowing too much. After I was done, I kept coughing which is a continuing summer cold I picked up in the smokey casinos of Reno. Available mile splits: 7:02, 7:00, 6:58, 7:05, 7:02.
Monday Jul 28, 2003 #
Running (Street & Trail) 36:42 [1] 3.1 mi (11:50 / mi)
In Northridge Bowie, jogging through the neighborhood with Peggy while she was conoitering for a score-O.
Sunday Jul 27, 2003 #
Bicycling (Road) 2:11:05 [2] 29.75 mi (4:24 / mi)
From Choptamsic HS in Morganza, MD (west of the bay and east of the Potomac River), to Colton Point & points west for a sort of loop. I rode with Peggy, both of us on our fine new bikes. My butt sure is out of shape along with my legs. It was mostly flat windy (headwinds most of the way), somewhat hot and very humid.
Saturday Jul 26, 2003 #
Running (Trail) 39:01 [4] 5.58 mi (7:00 / mi)
In Greenbelt Park, MD for PGRC's run. Mostly beginners showed-up. I ran the Perimeter Trail by myself from the Sweetgum parking lot. Felt good starting out but struggled in the last few miles as the humidity made me sweat a lot.
Bicycling (Road) 5:00 [2] 1.5 mi (3:20 / mi)
Test riding my new bike around the University of MD campus.
Friday Jul 25, 2003 #
Running (Street & Trail) 35:28 [3] 5.25 mi (6:45 / mi)
In Reno, NV. From 5th & West St. to Keystone St. to Bike Trail #2 along the Truckee River, upstream and west to Riviera Rd. turnaround, then down the trail to Virginia Ave. to 5th & West St. I started slower but verified my pace by the quarter mile markers on the trail. I probably was running faster the previous days.
Thursday Jul 24, 2003 #
Running (Street & Trail) 21:58 [3] 3.1 mi (7:05 / mi)
In Reno, NV. From 5th & Sierra St. to Keystone Ave., to the Truckee River, to Lake St. via Bike Route #2, then to 5th & Sierra St. I felt a little better than yesterday but didn't have much time before I had to get to my meeting. After the meeting, a few of us drove over to Lake Tahoe.
Wednesday Jul 23, 2003 #
Running (Street & Trail) 18:44 [3] 2.6 mi (7:12 / mi)
In Reno, NV. From 5th & Sierra N. St. to Virginia Ave. to the Truckee River, then downstream to an overpass & back. Quads are still sore so I started slowly to warm-up. The streets to the river are paved with a type of stone or hard concrete over which it's been painted shiney black--very hot and hard. Walking around at night I think it was done to make sparkles and reflect the many lights.
Weights (Machine) 24:00 [3]
Using the Health Spa in the Silver Legacy hotel, Barry Hodge and I came here after our meetings. I did a repetition on just about all the machines, did 40 situps on an incline board, and also used a kind of running machine that uses your ams too for 5:00.
Tuesday Jul 22, 2003 #
Running (Street & Trail) 19:24 [3] 2.9 mi (6:41 / mi)
From 5th & Virginia St. (Silver Legacy) in Reno, NV to the Truckee River, upstream on Bike Route#2 to Keystone Bridge and back. My legs have a rubbery sore feeling like I've been running too much. I don't think it's the altitude and am hard put to explain it. I'm here for work meetings and as a side experience am seeing much more of the gambling sub-culture than I did in Atlantic City.
Sunday Jul 20, 2003 #
Orienteering (Control Pick-up) 1:12:58 [3] 4.6 km (15:52 / km)
spiked:8/12c
At Patuxent River Park, Jug Bay Wetlands. Back to the park to pickup controls I set out for the QOC Summer Short Series the day before. It was too dark to pick them up after the training yesterday. I tried approaching things from angles I was less comfortable with. On the way to #2, it was best to go through the marsh--the running was good with almost no climb. Going over the top on #5 was not as good as going around to the left like I did yesterday. Going straight out to the road rather than crossing the marsh was better on the way to #6. I tried to go straight to #7L but got the reentrants mixed-up--the road was safer and faster for me. Going to #7S, I crossed the road in a different place and didn't hit the attack point of the two parallel ditches--subsequently I missed to the right and had to relocate on the knoll to the west. Going to #8, I went straight and spiked it! There was still no sign of the man-made feature. Going to #9, I tried Mihai Siribu's route of crossing both trails--I missed to the right but knew where I was right away because I saw the trail at the stream crossing.
Saturday Jul 19, 2003 #
Running (Street & Trail) 34:02 [3] 4.88 mi (6:58 / mi)
In Greenbelt Park from Sweetgum parking past the campground toward Good Luck Rd. then turning right on the Perimeter Trail to return. Started with Ellen O'Neil before turning off on the trail. Work and my sister's birthday dinner threw me off the last couple days.
Orienteering (Course Setting) 1:38:44 [3] 6.04 km (16:21 / km)
spiked:11/13c
At Patuxent River Park, Jug Bay Wetlands. I set out controls for the QOC Summer Short Series which is part training and part fund raising for the US Orienteering Team. Ten people came. Getting there a little late, I had only 45 minutes to set out controls. I planned to start by 6:30pm but it took much longer than anticipated and people didn't start until around 7:00 (I apologize to those who came). The manmade feature I had picked for #8 wasn't there any more so I lost time looking for it and at a couple controls where I was less sure about being exactly where the controls needed to be. The woods were thicker and darker than anticipated so some didn't do the whole course.
Tuesday Jul 15, 2003 #
Running (Street & Trail) 55:29 [3] 8.1 mi (6:51 / mi)
From the parking lot at the UMD Track, up the Northwest Branch Trail to the end of the pavement and back. Almost as hot but at least as humid as last time, I must have started getting used to the heat. I felt good for 5 miles then felt soreness in my quad's, still a remnant from the previous weeks. The woods were cooler and shady woods. Half mile splits on the trail: 3:25, 3:22, 3:31, 7:01 (27:29) to turnaround, 7:03 back to next marker, 3:25, 3:24, 3:31.
Monday Jul 14, 2003 #
Running (Street & Trail) 31:15 [4] 4.65 mi (6:43 / mi)
From Quill Point Dr. I did the WB&A loop via Quetzal first. It was a humidity evening and light enough for me to see into the woods near the trail for a change. My legs seem to be coming back though I was still sore and slowed on hills. Measured halves on the trail were: 3:21 and 3:20.
Weights (General) 4:00 [3]
30 pushups and 45 situps at a slight incline on the grass.
Sunday Jul 13, 2003 #
Orienteering (Training) 46:55 [2] 2.9 mi (16:11 / mi)
In Rosaryville State Park, MD where Peggy and I got married. We started near the Overlook Trail and wandered using a USGS map about the north end of the park. There were lots of land forms, neat trails and rides that would make this interesting for orienteering. The hilly areas had very nice woods while the parts that were second growth were moderate. There were many big fields/open areas with weird shapes too. We had to leave too soon because the park closed at 6pm.
Saturday Jul 12, 2003 #
Running (Street & Trail) 42:09 [3] 5.65 mi (7:28 / mi)
In Greenbelt Park, MD. From Sweetgum parking to Goodluck Rd., back to the campgroud & through loop D, then back to Sweetgum parking. I ran with Tim Fukawa-Connelly and Nadine. We ran Nadine's pace because I was still tired and Tim had done 14 the day before and was planning on doing 20 the next.
Friday Jul 11, 2003 #
Running (Trail) 34:12 [4] 5.12 mi (6:41 / mi)
PGRC Poker Run at Buddy Attic Park in Greenbelt. I got there late and ran around the lake in the opposite direction from everyone else. Finishing my 4 laps quicker than most of those who started earlier, I concluded that it was shorter my direction. My legs still felt a bit tired and I was unused to running in the mid-80F high humidity. I only got 2 8's on the run but we were allowed to do blind trades w/others and I ended up with 3 8's. Elliot Hamilton's full house beat-out two other straights (though we had to check the rules to be sure).
Wednesday Jul 9, 2003 #
Weights (General) 1:00 [3]
30 pushups.
Tuesday Jul 8, 2003 #
Running (Track) 44:03 [5] 8.6 km (5:07 / km)
At the UMD Track in College Park, MD. Warm-up of 3500M, then 8x200M with a +200M jog, then 1750M warm-down. The splits were: 32, 34, 34, 34, 34, 33, 35, 34. My legs felt heavy; still tired from the Ash Festival. I was very out of breath after each interval which was odd given the near 2 weeks at altitude--guess it was the warmer and more humid air.
Monday Jul 7, 2003 #
Weights (General) 1:00 [3]
30 Pushups
Sunday Jul 6, 2003 #
Running (Warm-up) 5:00 [2] 0.4 mi (12:30 / mi)
Warm-up for Day 4 of the Ash Festival on the New, New Blue Mountain, CO map.
Orienteering (Competition) 1:02:52 [4] 8.81 km (7:08 / km) +450m 5:41 / km
spiked:11/13c
Day 4 of the Ash Festival on the New, New Blue Mountain, CO map. Starting 4 minutes behind Rich Kelly and 1 1/2 behind Jan Ingebrigtsen, I caught sight of Jan at the first control. He and I caught Rich somewhere around the 5th or 6th control, then started to leave him behind after #10. Jan was hurting us on the hills however at #11 I got in the lead and opened it on the way to #12. On the way to #13 just nearing the end, I looked back and saw Jan on a ridge to my right. Doubting myself, I went into the reentrant between us, coming out to the road and turning left as Jan caught me. Fumbling about a bit, Jan saw Rich descending a straight route and we both aimed to intersect with Rich getting there first, then Jan, then me. It was overall fun for me and probably entertaining for the crowd at the finish. It was dissapointing to lose it this way (I should have trusted my line) but fun running with Jan and Rich on the nice Colorado terrain.
Saturday Jul 5, 2003 #
Running (Warm-up) 5:00 [2] 0.4 mi (12:30 / mi)
Warm-up for Day 3 of the Ash Festival on the TMFKABM, CO map.
Orienteering (Competition) 59:45 [4] 8.42 km (7:06 / km) +245m 6:12 / km
spiked:8/13c
Day 3 of the Ash Festival on the TMFKABM, CO map. I caught and passed Rich Kelly at control #3, paused just before #4, and ran down the wrong reentrant at #5. Rich caught me there and we traded leads as I bobbled #9 and #10. On the climb back to #12, Rich went straight up the hill but a bit to the right. I went around the knoll to the left and got ahead for good, running the whole way up the long climb to #13 and the finish.
Friday Jul 4, 2003 #
Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
Warm-up for Day 2 of the Ash Festival at Round Mountain.
Orienteering (Competition) 59:45 [4] 7.93 km (7:32 / km) +200m 6:41 / km
Day 2 of the Ash Festival on the Round Mountain, CO map. I felt sluggish on the outward climb of the loop but felt good coming back on the downhill return. I lost most of the time looking for #8 but also had problems with #10 and #11 to lose about 9 minutes.
Hiking (Trail) 1:45:00 [2] 4.2 mi (25:00 / mi)
Waiting for the BBQ to start, Peggy and I explored Fossil National Monument by hiking part of the Petrified Tree loop then doing the long version of the Sawmill Trail loop. It was a bit hot but not too hilly or hard.
Thursday Jul 3, 2003 #
Running (Warm-up) 10:00 [2] 0.5 mi (20:00 / mi)
Warm-up for Day 1 of the Ash Festival on the Manitou Lake, CO map.
Orienteering (Competition) 52:12 [4] 5.31 km (9:50 / km) +205m 8:14 / km
spiked:7/11c
Day 1 of the Ash Festival on the Manitou Lake, CO map. I ran straight a lot instead of using the contours like I should have. I missed #3 and #6, then lost some time with an inefficient route to #9. Luckily most other people had trouble too and I was only about 4 minutes out of first on the Red course.
Wednesday Jul 2, 2003 #
Running (Warm-up) 5:00 [2] 0.5 mi (10:00 / mi)
Warm-up on the Round Mountain, CO map to get ready for the Prologue. The elevation was around 8,200ft. and I felt it some.
Orienteering (Competition) 17:54 [4] 2.9 km (6:10 / km)
spiked:8/10c
Prologue sprint on Round Mountain, CO. I started almost 34 minutes in and had a long line of people to chase almost the whole way. I lost some time at Puma Rocks on #4 but was pleased--running straight mostly seemed to work.
Running (Warm-up) 5:00 [2] 0.4 mi (12:30 / mi)
Warm-up for the Chase on Round Mountain, CO. I didn't need to warm-up much due to waiting around in the heat of the day for the noonish start.
Orienteering (Competition) 1:01:37 [4] 8.16 km (7:33 / km) +280m 6:27 / km
spiked:10/12c
On the Badger Gulch map in CO adjacent to the Round Mountain map; I started the Chase in 7th almost 2 minutes behind Eric Bone and 2nd or 3rd in M40. I lost one spot to Eddie and gained another from one of the M40's to finish in 7th again. I ran w/Natalia Faye at a few controls and almost got caught by Randy and Ted but pulled away from them at a water stop and ahead of Natalia in the last 3 controls. I felt the altitude. I also got a bad blister from using a new but too thin sock that let my foot move around too much in my shoes which I was still breaking-in from the time of the QOC Beer Chase.
Tuesday Jul 1, 2003 #
Orienteering (Training) 26:23 [2] 2.7 km (9:46 / km)
At Lake George, CO. After flying in from Idaho, Peggy and were just loosening-up so that we could get used to the mapping in the area.