Training Log Archive: NadimIn the 31 days ending Oct 31, 2005:
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Monday Oct 31, 2005 #
Bicycling (Commute) 38:56 [4] 11.59 mi (3:22 / mi)
slept:6.0 weight:169.5lbs
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. It was 40F with calm winds. I wore enough to sweat. The pace helped that. A guy got onto the trail a little bit behind me near Massachusetts Ave., then cycled passed me with just a long sleeve shirt on and some shorts. A few miles later I caught-up. He usually skates in to work but on his hybrid he made me work to keep up--22.5 mph down the hill and 19-20 mph on the flats. It was very pretty this morning with the sunlight filtering through fog and the trees.
Bicycling (Commute) 45:02 [3] 11.32 mi (3:59 / mi)
From C St. SW, Washington, DC to Rosedale Ave., Bethesda, MD. I left work in the dark looking like a Borg and ready for Halloween. Besides my usual clothes in panniers I had on my headlamp, helmet, tights and long sleeve jersey. To top it off I had my laptop slung on my back. It all felt heavy. I worked on spinning faster and managed to pass several people w/o getting passed.
Sunday Oct 30, 2005 #
Running warm up/down (Street & Trail) 8:29 [2] 0.9 mi (9:26 / mi)
slept:10.5 weight:170lbs
Warm-up for the QOC Bowie/Fran Uhler meet. I didn't feel that good warming-up and worried about the pains I had the day before. The sleep includes a 2 hour nap the day before and an 8.5 hour rest.
Orienteering race (Foot) 1:22:41 [4] *** 8.67 km (9:32 / km) +34m 9:21 / km
spiked:17/25c
QOC: Bowie/Fran Uhler. I had course set in this area twice and used to live near enough to the map to get there on a long run. Therefore, I had been fairly confident going into it. I tried to keep from getting overconfident too. The errors I made were mostly minor and partly minimized by the many forgiving catching features. I took a bad route to #4 and bobbled it. I misread my way to #8 and had some legs where bad bearings affected my time. I overshot #19, missing to the left. Overall, I felt I did okay but could really see why training on the maps QOC uses leads to sloppy orienteering. Had I made similar errors elsewhere, they'd of had much more impact. See the Split List.
Orienteering (Control Pickup) 48:35 [3] *** 4.3 km (11:18 / km)
spiked:9/9c
Control pickup in the northern section of Fran Uhler Park for the QOC meet. I spashed through the big puddles on the trails. As often has happened to me here after doing that, my wet feet and worn-out socks felt every bump and rock, including some in my shoes. I also hadn't eaten or drank much after the race and felt like I was running low on blood sugar.
Saturday Oct 29, 2005 #
Running (Trail) 59:42 [3] 8.3 mi (7:12 / mi)
slept:5.5 weight:170lbs
From Ken-Gar Park, down the Rock Creek Trail to the fountain at Spring Rd. and back. All the marathoners I usually run with were not there. They were tapering for the 31st Marine Corps Marathon tommorow so I ran alone. I started slow and gradually picked-up the pace as I woke-up. It was 40 F. My quads were tired from the ride yesterday. Splits on the trail: 7:32, 7:29, 7:25, 7:16 (30:49 at the turnaround), 7:09, 7:05, 6:58, 6:37. The pace wasn't that fast. I passed more blood after the run and I was uncomfortable for a while afterward. My hip felt good almost the whole way.
Friday Oct 28, 2005 #
Bicycling (Commute) 39:41 [4] 10.94 mi (3:38 / mi)
slept:5.0 weight:169.5lbs
From 12th St. and Independence Ave. SW, Washington, DC to Rosedale Ave., Bethesda, MD. I had left bicycle at work yesterday and rode back today. Leaving at 6:15pm, it was already 47 F and getting dark. I got through Georgetown and to the trail before it got bad which was good because I had left my headlight at home. With headwinds and being a little more weighed down than usual, I plodded at 16mph along until a mountain cyclist passed me. Getting behind him from Fletcher's Boathouse to Bethesda, we did 19mph on the flat and 17-18mph up the hill. I felt tired and was happy to hang on.
Thursday Oct 27, 2005 #
Bicycling (Commute) 41:37 [3] 11.59 mi (3:35 / mi)
slept:6.0 weight:170.5lbs
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. It was cooler than my late ride last night--40F--but not very windy. Riding with fingerless gloves was not the best way to go but my hands did warm-up after about 5 miles.
Wednesday Oct 26, 2005 #
Bicycling (Mountain) 1:33:16 [3] 22.91 mi (4:04 / mi)
slept:6.1 weight:169lbs
From Rosedale Ave. to the Rock Creek Trail via Elmhirst Dr. to Lake Needwood parking and back. My left hip was hurting while walking about today so I decided a ride would be better. This one was in the 45 F windy darkness. There were a few big puddles and wet leaves on the trail. I need to work on my mountain bike's rear brake. I'm getting used to spotting the deer. Many beadie eyes were sitting on the forest floor as is appropriate for the season.
Tuesday Oct 25, 2005 #
Running (Street & Trail) 1:03:49 [3] 9.0 mi (7:05 / mi)
slept:5.5 weight:170lbs
From Rosedale Ave. Jones Bridge Rd. to the NIH Trail to Old Georgetown Rd. to the Bethesda Trolley Trail to Fleming Ave. to the N. Bethesda Trail past Georgetown Prep to Edson Rd. and back. It was 42 F starting out and it rained lightly the whole way--a Goretex top night. I tried to take it easy starting out with a 7:15 uphill mile and was 32:20 at the turnaround. Coming back I cruised concentrating on using better running form by lifting my heels toward my butt. I ran harder the last two miles finishing with a 6:45 mile. Oddly, like a year ago (not the last time I did this) I passed a little blood upon returning. My left hip hurt on uphills the last 1.5 miles too. I've been eating too much junk food from charity bake sales.
Monday Oct 24, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:171lbs (rest day)
45 situps. I had wanted to ride but the forecast called for rain that didn't come. I got all ready to run after getting home then decided not to as it turned cold and finally rainy. I had also been feeling tired all day.
Sunday Oct 23, 2005 #
Running warm up/down (Street & Trail) 12:00 [2] 1.2 mi (10:00 / mi)
slept:5.5 weight:168.5lbs
Nolde Park, PA near Reading. Warm-up around the start area. It felt chilly with damp 50 F weather.
Orienteering race (Foot) 1:12:48 [4] *** 7.58 km (9:36 / km) +335m 7:52 / km
spiked:18/22c
Mid-Atlantic Championships at Nolde Park, PA near Reading. I did fairly well. I don't usually do as well in thorny green parks. The area was steep too. I guess the trails helped. I missed on #5 and #8. Many had trouble with #8. I ran part of the course with Andras Revesz and Dave Onkst but mostly I was alone. I think I finished 5th or 6th fastest on the Red course, the longest offered. See the Split List.
Saturday Oct 22, 2005 #
Running 58:26 [3] 8.0 mi (7:18 / mi)
From Ken Gar Park, Mile 7 on the Rock Creek Trail, I went northward to Mile 11 and back. Peggy went south and none of the other club members showed until breakfast after the run. It had been raining again and was lightly drizzling during the run. I splish-splashed through a few puddles feeling tired and trying to take it easy most of the way. Returning, I used a dirt trail between mile mark 9 and mile 10 that avoided the hill but was a bit overgrown and with some downed trees to cross. I ran the last mile a bit faster. Available splits: 7:35, ?-inadvertantly stopped the watch, 7:28, 7:25, 7:25, 15:14 (+2 miles), 6:40. The breakfast was interesting. Being the youngest there it was fun listening to the other club members describe a couple of the others--not present. One personable older alpha male had robbed the attentions of another's "harem"/"stable" of younger women that he had been running with. This caused the first to no longer run with the group...
C • 2
Friday Oct 21, 2005 #
Running (Street & Trail) 15:18 [3] 2.1 mi (7:17 / mi)
slept:5.25 weight:168lbs (rest day)
From Rosedale Ave., Maryland Ave./Pearl St. to the Georgetown Branch Trail, to Kentbury Dr. to Maryland Ave. to Rosedale Ave. I passed the high school where the fans were cheering in the 52F drizzle watching the football game. On the trail, it was dark enough for me to miss the turn.
Calisthenics (General) 3:00 [3]
45 situps and 20 pushups.
Thursday Oct 20, 2005 #
Running (Street & Trail) 29:31 [3] 4.25 mi (6:57 / mi) +44m 6:44 / mi
slept:6.0 weight:170.5lbs
From Rosedale Ave., Battery La. to N. Brook Rd. to Old Georgetown Rd. to Roosevelt Rd. to Garfield St./Oneida Rd. to Sonoma Rd. to Old Georgetown Rd. to W. Cedar La. to Rockville Pike, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I felt a bit tired especially in my quads going uphill. I favored my left hip a bit starting out too but it mostly felt okay the rest of the way.
Wednesday Oct 19, 2005 #
Bicycling (Commute) 40:11 [3] 11.58 mi (3:28 / mi)
slept:6.0 weight:168lbs
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. With it forecasted to be a near perfect day out, I had to make sure I rode to work. I also wanted to get some low impact activity but my hip still hurt afterward. 52F so I wore a jacket--if I keep it up this will probably be too much to wear later. I worked on spinning more and it seemed to improve my speed on the flats. Lots of crew boats were coming in as I passed by the Kennedy Center.
Bicycling (Commute) 39:58 [4] 11.32 mi (3:32 / mi)
From C St. SW, Washington, DC to Rosedale Ave., Bethesda, MD. Once again I left my cycle computer on my desk but timed by my watch. At least this time I left before 6pm. I felt a bit naked without my helmet. Late and rushing out in the morning, I decided not to go back several blocks away after I realized. However it sure did feel nice without it coming back in the 68-70F sunny weather with perhaps a slight tailwind. I pulled a person on the flats, got some help as we caught another person and climbed the hill trading positions, picking up and dropping more people along the way. My hip continues to hurt when I walk up stairs and sometimes when walking on the street.
Tuesday Oct 18, 2005 #
Running (Street & Trail) 1:13:46 [3] 10.33 mi (7:08 / mi)
slept:5.25 weight:169.5lbs
From Bethesda to Silver Spring to Bethesda (Rosedale Ave. to Kenbury Rd., to the Georgetown Branch Trail, to Brookville Rd., to Second Ave., to Colesville Rd., to Portal Dr., to Beach Dr., to the Rock Creek Trail to the Georgetown Branch Trail via Susanna La., to Kentbury Rd. to Rosedale Ave.) I couldn't help but take advantage of the harvest moon and a 65 F calm fall night to put in a few extra miles. The trail got a bit dark in places since all the leaves are still on the trees. I was used to running on Beach Dr. in the daytime on weekends when it's closed. It was still open at night and had occasional traffic which made me have to get on the shoulder and hope I didn't stumble on uneven ground. My left hip hurt on the side some during the run kind of like knee pains are known to do. It's where the thigh bone links to the pelvis and has been bothering me off and on even walking since my 8.3 mile run last week.
Monday Oct 17, 2005 #
Bicycling (Commute) 40:27 [3] 11.57 mi (3:30 / mi)
slept:5.5 weight:170.5lbs
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. It was cool out--55F. It was not windy as I thought it might get but I felt sluggish. I slowly caught and passed a slightly overweight woman on a hybrid bike who appeared to be commuting too. As she passed me back she said "It's not polite to pass someone and slow down" which I had done by only .03 mhp as the trail flattened and she got in my slipstream. I passed back going up a slight grade and struggled to hold 18mph on the flats. I've felt so slow on bicycle this year.
Bicycling (Commute) 41:00 [3] 11.32 mi (3:37 / mi)
From C St. SW, Washington, DC to Rosedale Ave., Bethesda, MD. I left my cycle computer on my desk but timed by my watch. Leaving at 6pm, I felt much better than in the morning. I think my slowness in the morning was due to being tired and sleepy and wearing the nylon running sweats that caused wind drag. It was about 65F with some headwinds and the sun was setting. I kept passing lots of people.
Sunday Oct 16, 2005 #
Running warm up/down (Street & Trail) 10:00 [2] 1.0 mi (10:00 / mi)
slept:7.5
Beaver Brook Assoc. Maple Hill Farm near, Nashua, NH. From the high school to the start and then jogging back and forth until it was my turn to go for Day 2 of the Boulder Dash.
Orienteering race (Foot) 1:31:25 [4] ***** 7.22 km (12:40 / km)
spiked:12/17c
Boulder Dash Day 2: Red, Beaver Brook Association Farm, NH. The weather had cleared-up though it was cool. I planned to be a little more risky today. If I could take back two controls and do them over I would have been more cautious. I had a small bobble at #2. I rushed into #5, partly to stay ahead of Vadim who was running Blue. It cost me a lot but when I relocated at a trail intersection 150 away, I went straight to it. Once again, I got through the technical controls #7, #8, #9 and #10 with only a small bobble at #10. Feeling confident and ready to run home, I overran on a trail going to #12 for at least 10 minutes of error on a relatively easy control. The irony was that while running down the trail about 500m I kept searching for what would have been a good attack point that I had long passed. Coming in was fun and fast. Despite not having as good a run on Day 2, my Day 1 time kept me in second for +M40. I think that's the best I've managed in a New England A-meet.
Saturday Oct 15, 2005 #
Event: Boulder Dash
Running warm up/down (Street & Trail) 7:00 [2] 0.75 mi (9:20 / mi)
slept:8.5
Beaver Brook Assoc. Maple Hill Farm near, Nashua, NH. Trying to warm-up on the way to and around the start in the steady rain with my jacket on. The air was in the 70's F.
Orienteering race (Foot) 1:23:02 [3] ***** 7.14 km (11:38 / km) +315m 9:32 / km
spiked:14/18c
Boulder Dash, Beaver Brook Association Farm, NH. I started off okay tenatively to #1. I had slight bobbles at #2 and #4 but lost a bunch on #3 by not dropping down far enough. On #6, I passed my planned attack point on the trail and came around the back way from another trail. Through the most technical area of #6, #7 and #8, I alternated slowish and faster paces but knew where I was most of the time. I was really glad to get out it without serious errors. I hesitated long in deciding how to go from #11 to #12 and in the end stuck to the trails as much as possible. Generally, I used very safe attack points that took me out of the way through most of the race and it paid off. There was plenty of room for improvement but I felt pleased with the result. The constant and sometimes heavy rain didn't bother me much though I was worried crossing the stream on the way to #4. I didn't stop to drink the whole race.
Friday Oct 14, 2005 #
Calisthenics (General) 2:00 [3]
slept:4.75 weight:168lbs
45 situps after flying to NH.
Thursday Oct 13, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:169.5lbs
45 situps after dinner with my family.
Wednesday Oct 12, 2005 #
Running (Street & Trail) 13:34 [3] 1.91 mi (7:06 / mi)
slept:6.2 weight:165.5lbs
From Rosedale Ave., the Two Mile Loop through the neighborhood. With another busy day, Tim's Good's late night runs inspired me just enough to get out after 11:30pm too. Burritos aren't much fun to run on either. My left hip hurt walking about today and a little on this run.
Tuesday Oct 11, 2005 #
Running (Street & Trail) 57:05 [4] 8.3 mi (6:53 / mi) +73m 6:42 / mi
slept:6.0 weight:170lbs
From Rosedale Ave., Battery La. to Glenbrook Rd. to Kennedy Rd. to the Capital Crescent Trail (CCT) to the MacArthur Blvd. tunnel, back up the CCT to Woodmont Ave. to Cordell Ave. to Maple Ave. to Rosedale Ave. I worked late, ate, and watched the Amazing Race. I didn't get out to run until 10pm. I really enjoy running in the fall weather. It was cool but a little humid. My toes felt a little numb before starting like after the Highlander. I almost made it the whole way along the CCT w/o seeing anyone. It was so dark that I missed some of the mile and half mile markers for splits: 3:22, 7:01, 3:26, 3:30, 3:29, 3:29.
Monday Oct 10, 2005 #
Calisthenics (General) 2:00 [3]
slept:8.5 weight:167.5lbs
45 situps after a long day of shopping appropriate for the season. I even stepped into a scary baby store...
Sunday Oct 9, 2005 #
Orienteering race (Foot) 1:17:49 [4] *** 7.8 km (9:59 / km) +190m 8:54 / km
spiked:8/12c slept:7.8 weight:168.5lbs
Rocky Ridge State Park, PA; north of York, PA. With all the rain recently it didn't seem like going to QOC's meet at Kings Landing would be wise. I also can use more work in the technical areas which SVO's meet at Rocky Ridge had more of. Red was the longest course offered so I ran that. I made a goof trying to use trails to get to #3 by not watching my compass enough and believing that the map had errors/missing trails (I was warned about these)--I hit a trail in the wrong place and made a long parallel error. It was parallel enough that I recovered without understanding what happened until I'd finished. I also had an error around #10. Course setter Brad Whitmore had shown-up in the area after Francis had said the control was missing and Brad's presence saved me a little time. That error was at least partly induced by some extra trails. Overall, I was pleased and enjoyed Brad's course. I had better map contact, ran a little slower, read rocks along the way, read vegetation, read codes instead of ran to the center of the circles, followed bearings well to charcoal platforms, generally planned and executed routes better, and enjoyed things like an orienteer should.
C • 3
Running warm up/down (Warm-up) 9:59 [2] 1.2 mi (8:19 / mi)
Warm-up around the parking lot for the SVO meet at Rocky Ridge, north of York, PA.
Saturday Oct 8, 2005 #
Running (Trail) 1:00:47 [3] 8.0 mi (7:36 / mi)
slept:7.5 weight:168.5lbs
From Ken Gar Park, Mile 7 on the Rock Creek Trail, I went northward to Mile 11 and back. We had what I heard was record setting rain--NOAA shows 5-8" for the storm. The air was warm but many parts of the trail were under water including a 300m segment which got as deep as 6". I often couldn't see the bottom in sections like that. Even wearing nylon I felt pretty heavy going uphill and could wring-out loads when done. Splits: 7:32, 7:22, 7:38, 7:43 (30:37), 8:00, 7:44, 7:25, 6:58.
Friday Oct 7, 2005 #
Calisthenics (General) 3:00 [3]
slept:6.25 weight:169lbs
45 situps and 20 pushups. After work Peggy and I went to see the new Wallace and Gromit movie: Curse of the Were-Rabbit--funny. Afterward, with all the heavy rain I just decided to stay in.
Thursday Oct 6, 2005 #
Bicycling (Commute) 39:36 [3] 11.56 mi (3:26 / mi)
slept:5.5 weight:167lbs
From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. Comfortable going into work today though it started drizzling. It figures since I hadn't commuted in a long while and most forecasts were for continued dry weather. We need the rain. Headwinds from the SE.
Bicycling (Commute) 41:13 [4] 11.32 mi (3:38 / mi)
From C St. SW, Washington, DC to Rosedale Ave., Bethesda, MD. A tailwind was nice to start off with. The ground was wet from on and off light rain. I towed a couple people across the flats and up the hill feeling pretty good. I thought I was going faster, mostly doing just under 20mph on the flats and ~17-18mph up the hill before cruising in the last two miles.
Wednesday Oct 5, 2005 #
Orienteering (Night-O) 1:21:00 [2] ** 7.7 km (10:31 / km)
slept:6.0 weight:167.5lbs
From Mark Twain School and Park near Rockville, MD, across Rock Creek Park, counter-clockwise around Lake Frank, then back to the school park. I wanted to see what the woods were like around Lake Frank. There was more green than I thought there would be. It seems some big trees had fallen in the last year or so. The SE side of the lake was generally worse than the NW side. I ran at night and had trouble following the contours on the N side of the park. I was using a USGS map printed to true north at 1:15,000. It was hard to identify which way was N on it so as I kept folding it, I got it turned around a bit. There were some nice areas and the terrain running was good practice.
Tuesday Oct 4, 2005 #
Running (Street & Trail) 25:05 [3] 3.6 mi (6:58 / mi)
slept:5.5 weight:169lbs
From Rosedale Ave., Glenbrook Rd. to Edgemore Rd. to Arlington Rd. to Bethesda Ave. to the Georgetown Branch Trail, to Kentbury Dr. to Rosedale Ave. It was a bit humid out and temperatures were about 77 F. I didn't feel much sorness at all and using my new running shoes made the balls of my feet comfortable. This felt like a 3.5 intensity. I climbed the hill smoothly and am having to get used to running in the dark again.
Monday Oct 3, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:168lbs (rest day)
45 situps. I would have rather run but Peggy and I had evening plans. I feel mostly fine after yesterday's run with only a little soreness in the legs. However, the balls of my feet feel bruised and my toes tingle and started off a tiny bit numb.
Sunday Oct 2, 2005 #
Event: Hudson Highlander X
Orienteering race (Foot) 4:16:28 [4] **** 26.3 km (9:45 / km)
spiked:18/26c slept:7.0
Hudson Highlander at Harriman State Park, NY. The race consisted of a loop on the Sebago Lake map, a 4.5K trail run to Rte. 106, a loop on Surbridge Mountain map, a short trail run and a final loop on the Lake Sebago map. Fortune fell my way though endurance had something to do with it too. In the first loop, several leaders were missing turns and controls. I wasn't navigating that well but the safety of the pack kept me near the front. I thought I did well on the King of the Mountain leg (leg #5 had about 125m climb) though I had punched first, then drank water and a Gu; optimally I would have done the reverse to get a good time on the leg. Daniel Schaublin, Tom Carr and I started coalecing into a group on that leg and it was the first of several times that Daniel kept us out of trouble. On the trail run, like many, I wasn't sure if I was going the right way since some of the streamers had been taken away and the copied B&W small scale map was not very helpful. I moved well on the trail run with Tom and Daniel behind but took a while again at the rest stop to drink and eat a lot. Tom and Daniel pretty much caught up. Starting out just ahead of Tom Carr and Daniel on the 1:15,000 Surbridge Mountain map, I immediately flubbed the approach to the 10th control; my "NA" control from my 10th place finish last year. Tom and Daniel were immediately ahead and I didn't navigate well on that map much at all. At one point, I turned up the wrong trail and went off on my own. Fortunately, I didn't lose much time with my poor route execution and I caught Tom and Daniel again after the next control. Daniel's skill really became apparent on the long leg to #17. I really felt lost much of the way crossing from the east side of the map to the west. He and Tom got us there w/o problem on trails I could bareley see on the map. I knew Tom was a strong runner and expected him to leave Daniel and I once we got off Surebridge Mountain. I had started fighting off cramps on the way to #16. It was warmer than usual--in the upper 70's or low 80's F. Like several others, fatigue and cramping seemed to catch-up with Tom at an inopportune moment, leaving just Daniel and I together. Leaving the Surbridge map and arriving at the rest stop was where we first head that we were in 2nd and 3rd. Greg Balter who had been ahead had some problems on Surebridge Mountain too and then he sucumed to cramping too. He had only gotten to the rest stop as we were leaving. I passed Daniel on the second trail leg and then navigated reasonably well the whole second Sebago Lake loop, leading Daniel by just a little on each leg. I think we both were suffering and fighting-off cramps. I thought he'd catch me going into the last control since he was cruising downhill going over rocks better than I. I felt a little guilty kicking out a finish to stay ahead since Daniel had done most of the hard navigating on Surebridge Mountain. I finished 2nd with him 9 seconds back. I suppose our real fortune in placing so high was that the top orienteers went off to Italy for the World Cup or had other engagements.
C • 2
Saturday Oct 1, 2005 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:167.5lbs (rest day)
Parsipanny, NY. 45 situps in the hotel room. Though this was to be a taper day, I had been doing errands all morning and drove up during the day so I didn't have time to do a loosening-up run.