Training Log Archive: NadimIn the 31 days ending Mar 31, 2004:
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| 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 | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||
Wednesday Mar 31, 2004 #
Running (Street & Trail) 30:35 [3] 4.05 mi (7:33 / mi)
(injured)
From Woodmont Ave. in Bethesda, MD, Old Georgetown Rd. to W. Cedar Lane to Rockville Pike to Woodmont Ave. I went out a 9pm. My achilles was acting up again. I had to slow down. Hopefully it was due to the 50F drizzle. Weight this morning 178.5.
Tuesday Mar 30, 2004 #
Weights (General) 1:00 [3]
30 pushups.
Monday Mar 29, 2004 #
Bicycling (Commute) 38:09 [3] 10.59 mi (3:36 / mi)
slept:6.0
From Woodmont Ave. in Bethesda to C St. SW. D.C. The reward of all the moving work was a beautiful ride down the Crescent Trail, into Georgetown and along the river and Mall to my office. What a nice way to travel! I felt pretty out-of-shape but that won't be forever. My weight is coming back down - 174.5
Bicycling (Commute) 43:25 [3] 10.57 mi (4:06 / mi)
From C St. SW, Washington D.C. to Woodmont Ave., Bethesda, MD. My ride home at night was interesting. I may need to work on a safer way to get to the river but once there and on the Capital Crescent Trail, it was rather nice. Unlike Greenbelt and Bowie where I'd only see one other commuter, I had a string of other cyclists w/red flashing lights ahead of me to catch. I felt okay while riding but had the munchies and felt exceptionally drained afterward.
Sunday Mar 28, 2004 #
Orienteering (Competition) 1:14:05 [4] 8.6 km (8:37 / km)
slept:8.0
I ran the Blue course at QOC's Pohick Bay Park meet. I'm still feeling very out of shape but got through this w/o injury problems. My navigation was okay though I messed-up #6 by going too high and made a few baubles elsewhere including a 180 on a short leg.
Saturday Mar 27, 2004 #
Running (Street & Trail) 44:50 [3] 5.5 mi (8:09 / mi)
From Woodmont Ave. & Edgemoor Rd. in Bethesda, MD, down Edgemoore Rd. to Hampden Rd. to Mooreland, to Hungtington Pkwy. to Bradley Rd. to Fernwood Rd. to Greentree Rd. to Bradmoore Rd. to McKinley Rd. to Old Georgetown Rd. to Arlington Rd. to Woodmont. Ave. I feel very out of shape but it's nice to run again w/o much pain in my achillles. Oddly, my left achilles felt sore instead of my right which had been injured. The neighborhoods were really nice to run through on this beautiful spring day in our new, albeit temporary home.
Friday Mar 26, 2004 #
Weights (General) 1:00 [3]
slept:5.0
More moving boxes. Most of it is now in Bethesda or in storage. Yeah!
Thursday Mar 25, 2004 #
Weights 1:00 [3]
slept:2.5
Moved boxes all day and up to midnight.
Wednesday Mar 24, 2004 #
Weights (General) 1:00 [3]
slept:2.0
...just one minute to move boxes--really... Weight spiking from water retention perhaps related to sleep deprivation - 179.5.
Tuesday Mar 23, 2004 #
Weights (General) 1:00 [3]
slept:2.0
30 pushups and packing.
Monday Mar 22, 2004 #
Weights (General) 1:00 [3]
slept:3.0 (injured)
30 pushups. Packing and recovery from the weekend. My achilles feels a bit sore from the weekend but I'm happy I got through it with so little trouble.
Sunday Mar 21, 2004 #
Running (Warm-up) 6:00 [2] 0.7 mi (8:34 / mi)
slept:8.0 (injured)
From the parking in Hawn State Park to the start of the Al Smith Memorial A-Meet.
Orienteering (Competition) 1:06:02 [4] 7.86 km (8:24 / km) +225m 7:21 / km
(injured)
Day 2 on the Red Course of the Al Smith Memorial A-Meet in Hawn State Park, MO. I was a bit tighter in the achilles than on Day 1. Again, I wanted to keep a steady pace. I felt like I was running harder than Day 1 and made fewer errors. In all, it was a nice weekend--see the Split List.
Saturday Mar 20, 2004 #
Running (Street & Trail) 4:00 [3] 0.5 mi (8:00 / mi)
(injured)
Warm-up from the parking to the Start of the Al Smith Memorial A-Meet in Missouri in Hawn State Park.
Orienteering (Competition) 1:14:58 [3] 8.78 km (8:32 / km)
spiked:11/14c (injured)
Al Smith Memorial A-Meet at Hawn State Park. I figured that the recent rest might be enough to get me through this without vexing my ailling achilles. I planned to just run steady and took aspirin. It was warm and humid at the noonish start but cooled-off during the run. The fire controlled woods were very nice and open mostly. I exceeded my expectations by not only comleting the Red course but ending the day second in +M40; only 3 seconds ahead of Dan Meenehan who didn't have a good run. I made 2 main errors at #5 and #8--see the Split List.
Friday Mar 19, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups was all I had time for once again after a morning of packing, then flying to St. Louis and driving to Bonne Terre, MO.
Thursday Mar 18, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups after another late night at work and then packing.
Wednesday Mar 17, 2004 #
Bicycling (Resistance Trainer) 15:00 [3]
(injured)
After some packing, I jumped on the trainer but didn't have much time. While bending down low earlier, I could feel things pulling around my achilles a bit.
Tuesday Mar 16, 2004 #
Weights (General) 4:00 [3]
(injured)
30 pushups, 45 situps. I was working late and doing lot's of packing to move too. Not running yesterday made my achilles feel stronger too. Weight: 171.5.
Monday Mar 15, 2004 #
Weights (General) 10:00 [3]
(injured)
30 pushups, 45 situps, upper body dumbells. All the packing and box moving just wasn't enough.
Sunday Mar 14, 2004 #
Running (Street & Trail) 48:35 [3] 5.9 mi (8:14 / mi)
slept:8.75 (injured)
Peggy and I skipped the QOC meet today to save time needed for moving. Our trip to the local dump took us near Patuxent River Park where we ran what I call Mt. Calvert (except I went along the river at the end). I read features on the map as I ran. Twenty minutes into the run, my achilles tightened and I slowed accordingly. I concentrated on lifting my right leg at the knee and not pushing off with my toes. That tired my other leg. The mud in a few places slowed the pace too. Peggy did a shorter loop and we finished at the same time. Weight this morning was 172.5.
Saturday Mar 13, 2004 #
Running (Trail) 45:58 [3] 5.58 mi (8:14 / mi)
slept:8.0 (injured)
In Greenbelt Park with PGRC. Once again, it had been a long time since I've run with PGRC on a Saturday. This might have been the last before we move. I ran the familiar old Perimeter Trail. The downed trees were mostly cleared. Starting with Elliot and Katie (a new member) we joined-up with Peggy as she merged from another path. Though injured, I felt I could go faster and left them at the hill before the campground road, probably about 4:30 behind what I'd have otherwise run. For a little over the last mile I slowed again as my achilles tightened some. I iced it and took Ibuprofin afterward. My weight was 172.5 before running this morning--heavy.
Friday Mar 12, 2004 #
Running (Street & Trail) 41:07 [2] 4.66 mi (8:49 / mi)
(injured)
From Quill Point Dr., Bowie, MD to the WB&A via Quetzal Dr., to Hillmeade Rd., to Quill Point Dr. Back home early enough to run before it got dark, Peggy and I did this loop together slowly. On the side of the trail a Perigan Falcon was eating another bird. I passed within 4 ft. of it and it didn't fly away--that's focus. My leg was okay but I could feel it still.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Thursday Mar 11, 2004 #
Running (Street & Trail) 29:11 [2] 3.5 mi (8:20 / mi)
(injured)
In Forest Park, St. Louis, MO at night. From the History Museum, clockwise on the trail past the ponds, the Science Museum and the mounted police station, then somewhat straight as I could across the park past the amphitheatre to the History Museum. I was happy to be able to run. I eased into it, and though at first my achilles was tight, it loosened. It tightened again after about 25 minutes and I was careful finishing.
Wednesday Mar 10, 2004 #
Weights (General) 6:00 [3]
(injured)
30 pushups, 45 situps, 20 leg lifts.
Tuesday Mar 9, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups.
Monday Mar 8, 2004 #
Hiking (Trail) 20:47 [1] 1.0 mi (20:47 / mi)
(injured)
From the Sailboat parking at Creve Coeur Park west of St. Louis, MO, I walked the flat paved trail counter-clockwise to the trail split at the soccer/polo field, then back. After the orienteering and cooling down yesterday, my achilles was really sore. I had shuffled through some houses for sale and packed some boxes before finally sitting long enough to ice it. That helped but so did sleeping and sitting still. On the walk the distance was just long enough to be needing to walk a little gingerly at the end. Of course towing my suitcase through airports didn't help any either. I'll have to come back to run all the way around the lake sometime.
Sunday Mar 7, 2004 #
Orienteering (Competition) 1:02:08 [3] 7.95 km (7:49 / km)
spiked:34/39c (injured)
QOC and the Terrapin Trail Club conspired to put on the College Park-O (score-O) at the University of Maryland. The nice 60F day and the new (1:6,000) map brought out a bunch of people. A brain-child of Benitis Vitenis and aided by John Torrance and Greg Lennon, the event turned-out to be lot's of fun. This was the first running I had done in a while. My achilles felt good the first 15 minutes and started tightening-up the next. After running a couple controls with John Torrance and a few others, I turned-off on my route, slowed and tightened-up a lot at about 29 minutes into the race. I should have stopped there but it was a competition and a fun one. The last half hour I hobbled about getting worse each step. Trying to compensate for my achilles on my right foot, my left started hurting some too. Oddly my left lower calf/upper achilles had felt a little funny before starting making me think the injury I'm going through is a kind of age-related settling of the type I went through in my late 30's with my knees. My knees are fairly fine now. There were 48 controls. I got 39 and was 2:08 over which incurred a 3 control penalty. I made minimal errors. If I hadn't pulled-up lame, I think I could have gotten them all in the hour. My average distance between controls was about 204m and the average time per control was 1:35. My order was: 11, 10, 12, 13, 37, 35, 34, 36, 38, 41, 40, 39, 48, 16, 47, 46, 45, 42, 43, 44, 15, 14, 33, 32, 30, 29, 28, 27, 26, 25, 24, 23, 22, 21, 17, 19, 20, 18, 7.
Saturday Mar 6, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups. House hunting and a little R&R kept me occupied. Aside from the cookies, another day should do me good to heal.
Friday Mar 5, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups. Working late again.
Thursday Mar 4, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups. Working late.
Wednesday Mar 3, 2004 #
Weights (General) 1:00 [3]
slept:6.5 (injured)
30 pushups. Working late.
Tuesday Mar 2, 2004 #
Weights (General) 1:00 [3]
(injured)
30 pushups. Working late.
Monday Mar 1, 2004 #
Weights (General) 1:00 [3]
slept:8.0 (injured)
30 pushups. I weighed-in at 169 and was still sleep today.