Training Log Archive: NadimIn the 31 days ending Aug 31, 2007:
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Friday Aug 31, 2007 #
Bicycling (Commute) 40:09 [3] 12.77 mi (3:09 / mi)
slept:5.0 weight:177lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I felt surprisingly strong probably due to not having ridden in almost two weeks. It felt like the old days going down mostly without effort to Fletcher's Boathouse; I passed everyone easily and wondered if the recent running could account for a possible change in cadence. I tried not to push too much on the flats and did 20-21.5mph on them. I suspected I had a tailwind but along the water, the willows showed none to very little movement. I did have some headwinds finishing up as I headed east.
Bicycling (Commute) 43:56 [3] 12.53 mi (3:30 / mi)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I had some strong head winds getting to Georgetown. After that my pace varied a bunch depending upon how much of a headwind I got. I felt a bit more tired than in the morning but it was relatively pleasant compared to a few weeks ago. I had one guy I passed draft off of me for a few miles. I had to leave work nearly on-time to get my new car.
Thursday Aug 30, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:176lbs (rest day)
45 Situps. I had a lot of things to catch up on so despite the nice night, I opted for a minimal workout.
Wednesday Aug 29, 2007 #
Running (Street & Trail Commute) 26:47 [3] 3.37 mi (7:57 / mi)
slept:6.0 weight:175lbs
From the Friendship Heights Metro Station, Western Ave. to Chevy Chase Circle, to Connecticutt Ave. to the Georgetown Branch Trail, to Kentbury Ave. to Rosedale Ave. & Maryland Ave. It was a bit cooler than I expected; in the low 80's F. I struggled just the same since my legs were fairly tight. Carrying a backpack didn't help. I felt pins and needles in my calves and quadricepts. Afterward, I felt the same walking up and down stairs.
Tuesday Aug 28, 2007 #
Running (Street & Trail) 43:38 [3] 6.04 mi (7:13 / mi)
slept:6.0
Saint Paul, MN. From Montrose La., Randolph Ave. to the trail along Mississippi River Blvd., past the Lake St. bridge, to the railroad bridge and back. Had I gone a mile or two further, I'd have been able to see the infamous highway bridge that collapsed not ago. I ran at about 11am and the route was a bit hillier than anticipated. It started getting hot and was humid but not like at home. My legs were tired from the runs the last two days. On the way out, I realized how slow I was going when I had trouble making ground on a woman pushing a baby jogger and who's other two kids were riding their bikes. I picked-up the pace. On the return, I had a woman in-line skater and her cyclist friend to keep pace with. They passed me on the flats and downhills and I caught them twice on uphills. I struggled toward the end but was surprised that I could hold the pace.
Monday Aug 27, 2007 #
Running (Street & Trail) 59:51 [3] 7.95 mi (7:32 / mi)
slept:6.5
Saint Paul, MN. From Montrose Ave. to Hartford Ave. to the trail on Mississippi River Blvd. to the Ford Bridge, to the trail along Godfrey Rd. and Minnehaha Ave. to Fort Snelling to the Mendotta Bridge, to the Trail along Mississippi River Blvd. to Hartford Ave. to Montrose Ave. Having last run this route on May 25th (Ford and Mendotta Bridges.), I was glad to see that I ran it faster; even if just barely (60:32). Conditions were a bit harder this time as well as harder than the day before. The sun came out to make the humidity more of a factor. I was also feeling the run from the day before, especially in my calfs. It was still a beautiful run. I didn't think I'd break an hour but kept a steady attention to it.
Sunday Aug 26, 2007 #
Running (Street & Trail) 43:22 [3] 6.0 mi (7:14 / mi)
slept:6.5
St. Paul, MN. I ran the Lake and Ford bridges route. From Montrose Ln. Randolph Ave. to the trail along Mississippi River Blvd. to Marshall Ave. (E. Lake St.) to the Boundary Trail (along W. River Pkwy.) down to the Ford Bridge, back over the Mississippi River to the trail along Mississippi River Blvd. to Hartford Ave. to Montrose Ln. It was in the low to mid 70's F and humid but cloudy. I could feel tightness in my legs from the run two nights ago but was able to keep pushing more than a comfortable pace the whole way.
Saturday Aug 25, 2007 #
Calisthenics (General) 2:00 [3]
slept:8.0
45 situps. It seems the more I take the time to sleep, the more I want to do nothing. The day kind of got away from me. I stayed up late the night before reading Harry Potter and the Deathly Hallows.
Friday Aug 24, 2007 #
Running (Street & Trail) 10:56 [4] 1.59 mi (6:53 / mi)
slept:7.0
St. Paul, MN. From Montrose La, to St. Clair Ave. to the trail along Mississippi River Blvd. to Randolph Ave. to Montrose La. After not being able to stand not doing exercise longer, I ran at just before 11pm on a somewhat full stomach. I picked up the pace as I went. While running, I could hear the thunderous booms of fireworks being shot off at the Minnesota State Fair and some cheering crowds from somewhere nearer. The beautiful cool and mostly quiet night was just the kind of time I like to run. I saw one other runner. It was a good change from the slow walking we did for several hours earlier in the day in the sun at the fair. Max seemed to enjoy the fair--the largest state fair in the country. A carnival on steroids, it had fire engines for Fire Prevention Day, animals, wood crafts, and other fun.
Thursday Aug 23, 2007 #
Calisthenics (General) 2:00 [3]
slept:8.0
45 situps. Getting in some serious de-training while on vacation. We took Max out to the Mall of America to try the rides on a rainy day and spent time with Paul Dickison.
Wednesday Aug 22, 2007 #
Calisthenics (General) 2:00 [3]
weight:172.5lbs
45 situps. Travel day to St. Paul, MN.
Tuesday Aug 21, 2007 #
Calisthenics (Commute) 2:00 [3]
slept:5.25
45 situps. Busy. Rain again precluded a commuting ride.
Monday Aug 20, 2007 #
Calisthenics (General) 2:00 [3]
45 situps. Busy and rain precluded a commuting ride.
Sunday Aug 19, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.5 weight:176lbs (rest day)
45 situps. Keeping busy throughout the day.
Saturday Aug 18, 2007 #
Orienteering (Street & Trail) 33:24 [3] 4.0 mi (8:21 / mi)
slept:5.5 weight:176lbs
Arlington VA., Mr. Roger's Neighborhood Summer Short Series. Valerie Meyer hosted a street-O from her house with options to run or bike. I ran. The course consisted of 5 maps: USGS, Google street maps, Google aerial photos and county park facility maps were used. All the hills, up and down were steep. The infamous Walter Reed Dr. climb from Four Mile Run was included--it's just about the biggest and steepest road hill inside the beltway in Virginia. Fortunately, we had the nicest weather of the month. I enjoyed it a bunch even though I was familiar with most of the areas we went through. I used to live in Arlington a long time ago and also worked within a mile of the course at one time. For controls, we had to go to various landmarks and write down or remember the answer to a question such as what color the napkins were at a specified bakery. Bonus questions involved answering questions about items that we'd passed en-route. There were some surprises too such as a dead-end where a forewarned portion of the map was out-of-date--my solution was to climb the fence. I would have been a bit quicker had I not misinterpreted a bonus question at the second to last control. I looked around there for a while for the #15 to try to understand the significance of it when that number was only an area on the map. I hit everything pretty good--the only extra distance was a little extra climb (I ran up almost the whole way) at the Go control because the water fountain/control I needed to go to was hidden on the other side of an unmapped playground structure.
Friday Aug 17, 2007 #
Bicycling (Commute) 42:13 [3] 12.77 mi (3:18 / mi)
slept:5.75 weight:174.5lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. It was a bit humid from overnight rains but in the mid-70's. I felt a little tired and deliberately took it easier. Riding is getting easier. I had a good pace to Georgetown but slowed a good bit most of the rest of the way with angling headwinds off the water.
Bicycling (Commute) 59:30 [3] 16.16 mi (3:41 / mi)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD via Rock Creek Park and the Georgetown Branch Trail. Heavy headwinds convinced me to ride through Rock Creek Park. The construction was still going on so the trail was torn-up the first mile or so out of Georgetown. I eventually used the space on the road behind the cones but got back on the trail after getting tired of bumps. I really liked the relative smoothness and grading of the road so I got back on the road again. It was at an inopportune spot after the Zoo where I had to wait some for traffic lights. I had to swing past the way home to pickup Max's trailer at his day care place. Most of the Rock Creek valley is rather sheltered but in a few spots there was a good head wind; I got some car drafts in other places. I took it relatively easy.
Thursday Aug 16, 2007 #
Bicycling (Commute) 41:49 [3] 12.77 mi (3:16 / mi)
slept:5.25 weight:175.5lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I was moving well up to Georgetown. Headwinds slowed me from there. It was warmer and I got in well before the unexpected but needed rains started.
Bicycling (Commute) 41:25 [4] 12.49 mi (3:19 / mi)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I got a quick start leaving work with tailwinds mostly to Georgetown. I passed a roadie in the traffic there. He eventually caught me again a little before Fletcher's Boathouse. In his draft, we did 20 to 21mph up the hill. I broke-off on the rise over the water treatment plant bridge but kept a good pace to Bethesda. I was at the day care in a bit over 36 minutes, perhaps the fastest yet and surprising for my tubby 3rd day riding in a row this week.
Wednesday Aug 15, 2007 #
Bicycling (Commute) 41:25 [3] 12.78 mi (3:14 / mi)
slept:5.75 weight:175lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. By myself the whole way except for passing, I kept a focused pace going to and through Georgetown. After that, there were strong headwinds from the southwest but it was still nice and cool.
Bicycling (Commute) 46:15 [3] 13.02 mi (3:33 / mi)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I kept a steady pace encountering headwinds until the water treatment plant. I picked up some people drafting off me the last few miles going into Bethesda. I stopped off to pickup burritos before getting the trailer and heading home.
Tuesday Aug 14, 2007 #
Bicycling (Commute) 41:56 12.78 mi (3:17 / mi)
slept:5.25 weight:174.5lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I felt slower, perhaps due to not having done much lately. There were some headwinds and some extra traffic late; I pushed the last few miles. My left knee felt a bit strained afterward. It was much cooler this morning (60's F).
Bicycling (Commute) 44:22 [3] 12.49 mi (3:33 / mi)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I got on my bike in a hurry not to get it locked in the courtyard at work. It felt like I had headwinds almost all the way back but the air was drier. It's also odd that it takes 5:21 to get home from the day care (with the trailer but without Max) but almost 6:00 in the morning from home to the day care (the morning ride is with Max in the trailer but more downhill). The shorter afternoon ride home seems harder.
Monday Aug 13, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:174lbs
45 situps. Busy.
Sunday Aug 12, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.5 weight:174.5lbs
45 situps. Busy.
Saturday Aug 11, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.5 weight:175lbs
45 situps. Busy.
Friday Aug 10, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:175lbs
45 situps. Busy.
Thursday Aug 9, 2007 #
Calisthenics (General) 2:00 [3]
slept:3.0 weight:174.5lbs
45 situps. I hadn't gotten much sleep since I had some items to print out in preparation for meetings with the Prince William Forest park naturalist and other officials concerning the U.S. Champs events. The meetings went well. I had to take a nap late in the afternoon.
Wednesday Aug 8, 2007 #
Bicycling (Commute) 42:00 [4] 12.78 mi (3:17 / mi)
slept:5.3 weight:174.5lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I felt tired much of the way and did have headwinds until reaching the 14th St. Bridge. At one point a guy I believe I drafted off on a previous day got on the trail about 100m ahead of me at Falls Rd. I got hung up in traffic and though I tried afterward, I never caught up. Instead, I trailed behind with him in sight mostly to Georgetown but slowly slipping further away.
Bicycling (Commute) 46:18 [3] 12.48 mi (3:43 / mi)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. Anticipating a hot ride back, I planned to take it easier. I had headwinds most of the way so it went even slower. Approaching the Kennedy Center and staying to the right while going around a sharp blind left curve, I was forced to a sudden stop. A guy coming the other way on bicycle came wide around the curve across my path. I couldn't stop in time without hitting him but was able to slow down enough to avoid a bad wreck. I went to the ground and twisted my handlebars. The other guy seemed to stay up somehow and I'm not sure where we touched. It's funny what you can forget in the suddeness of a wreck. The other guy was sheepishly feeling guilty; pretty clearly in the wrong. He hung around till I got up and got straightened out. I went slow after that and was a bit amazed how I still felt like I had to push harder than I wanted to to keep up the slower pace up the hill.
Tuesday Aug 7, 2007 #
Bicycling (Commute) 39:53 [4] 12.73 mi (3:08 / mi)
slept:5.0 weight:173lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I felt like I was riding fairly quick though it was happening with less effort. Maybe it was the thin, close to 80F air, or my new rear tire again. I was doing about 23-24 down the hill and 21-22 on the flats. It didn't feel like it but the willow trees indicated a slight tailwind along Ohio Dr. (along the water).
Bicycling (Commute) 43:23 [3] 12.48 mi (3:29 / mi)
From C. St. SW; Washington, D.C. to Rosedale Ave. As with much of the eastern U.S.A, it's the hotest and most humid week of the year. I started out fairly quick then eased off. It's not too bad on a bicycle but I felt the drip of sweat come down my leg and start to accumulate in my touring shoes. All things considered, I got done with a decent time and after finishing I noticed that my brake pad was rubbing just slightly.
Monday Aug 6, 2007 #
Running warm up/down (Street & Trail) 15:20 [2] 1.96 mi (7:49 / mi)
slept:6.0 weight:173.5lbs
From Rosedale Ave. to Bethesda-Chevy Chase (BCC) High School via Tilsbury St. plus 4 laps in lane 4 on the track. It was 88F when I started at about 9:30pm--much cooler than the 94F with a heat index of 105F earlier in the day. I would have gone to a park for a night trail run but my car overheated and broke down yesterday. The long warm-up, heat and humidity loosened my already tight right hamstring.
Running (Track) 12:24 2.1 km (5:54 / km)
BCC H.S. Track. 10 x 100m with a +100m jog in-between. Splits: 17.29, 17.35, 17.18, 16.78, 16.65, 16.37, 16.21, 16.17, 16.46, 15.94. I made honest efforts on the sprints and didn't know that the times were dropping so smoothly since it was dark and I couldn't read my watch. My jogs were between 44 and 65 seconds. I figured that this workout was the best option to get a good workout in since it was hot and humid.
Running warm up/down (Street & Trail) 18:59 [3] 2.36 mi (8:03 / mi)
From BCC HS track, 4 laps in lane 4, then out of BCC H.S. onto Lynbrook Rd., to Kenstbury Rd. to Maryland Ave., to Rosedale Ave. I was dragging on this warm down.
Sunday Aug 5, 2007 #
Running (Street & Trail) 9:56 1.39 mi (7:09 / mi)
slept:9.0 weight:175lbs (rest day)
From Rosedale Ave., Maryland Ave./Pearl St. to East/West Hwy. to Wisconsin Ave. to Highland St. to Maple St. to Maryland Ave. to Rosedale Ave. After spending all day outside painting porch railings and after eating dinner, I finally went out for a run around 11:15pm. It was hot and muggy still--a light rain had fallen. This was basically a cookie/milk run. I ran a bit faster here and there since I was feeling fairly well. However, I did notice tightness in my hamstrings which I attribute to all the standing and stooping while painting.
Saturday Aug 4, 2007 #
Bicycling (Trailer) 1:05:45 [3] 12.92 mi (5:05 / mi)
slept:5.0 weight:174lbs
From Rosedale Ave., Maryland Ave. to Jones Bridge Rd. to Rockville Pike, to Cedarville Rd. to the Elmhirst Trail, to Beach Dr. in Rock Creek Park, to Tuckerman La. to the Bethesda Trolley Trail, to Executive Blvd. to E. Jefferson St. That took about 33 minutes and once there Peggy, Max and I had breakfast with MCRRC at Panera Bread Co. Going back we took E. Jefferson St. to Executive Blvd. to Old Georgetown Rd. to Tilden Ln. to the Bethesda Trolley Trail, to Battery La. to Rosedale Ave. It was faily hot out with a strong sun. We had to slow down on the bumpy parts for Max's sake.
Friday Aug 3, 2007 #
Bicycling (Commute) 43:17 [3] 12.83 mi (3:22 / mi)
slept:5.0 weight:176lbs
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. Along with my regular stuff, I carried my laptop on my back. I had to turn back at the start to get my helmet and my calves felt like jelly with toothpick in it until I dropped off Max and finished warming-up. I had a good draft from a tall rider with as big a torso as me. Though I jumped out in front once, he pulled me along from Falls Rd. to Georgetown doing 24-25mph downhill and 22-23mph on the flats--that was nice! We had some trail traffic to contend with that slowed us some but it was fun and easy for me. We both slowed and took it easier through Georgetown. Alone after Georgetown, I had headwinds along the water and got stuck behind construction crews at the Jefferson Memorial. It was around 80F with high humidity.
Bicycling (Commute) 42:36 [4] 12.48 mi (3:25 / mi)
From C. St. SW; Washington, D.C. to Rosedale Ave.; Bethesda, MD. It was hot out but I felt acclimated. With initially strong headwinds, I cruised into Georgetown and picked-up the pace to just under 20mph on the flats. Going up the hill I was between 17 and 20mph. I was mostly alone passing people but one guy I had passed caught and pulled me along a little near the end of the Capital Crescent Trail. He nearly ended by running a stop sign across 4 lanes of traffic with oncoming cars. I got to the day care to pickup the trailer at 37:39 which is probably the fastest this year. I think the new 23mm tire I put on last week with higher pressure is making some of the difference. It's much better than the worn out old 25mm one that I had.
Thursday Aug 2, 2007 #
Orienteering (Field Checking) 2:27:12 [1] 3.0 km (49:04 / km)
slept:6.0
Blockhouse Conservation Park, MD. After my flight home, I had some time and got into the woods to try to finish off the last big piece of the original areas I had planned to map a year ago. I'll probably be back to map other parts later but I got the area finished. It was hard to get this area right since a lot of it was mapping vegetation.
Wednesday Aug 1, 2007 #
Running (Street & Trail) 50:48 [3] 6.64 mi (7:39 / mi)
slept:5.75
Kansas City, MO. From Main St. to E 44th St. to the trail in the park near JC Nichols Pkwy, to Brookside Blvd. to the paved trail along the north side of Brush Creek to where the pavement ends east of Volker Park, back to Brookside Blvd. south to the Harry Wiggins Trolley Trail to mile mark 4.75 (W 62nd Terr), back to the trail along the JC Nichols Pkwy, to E 44ths St., to Main St. Having had a longish dinner with friends from work, I still wanted to get out for a run. My stomach was full. I didn't get started until around 10:30pm. I had seen both of the trails I ran while driving so I wanted to check them out further. There was a red moon rising as I got going; it was still a bit warm and humid for Kansas City weather. I hadn't expected the first along Brush Creek to run out of pavement so soon but it was dropping a lot on hard concrete so I wasn't altogether unhappy about turning around. The trolley trail was made with limestone screenings and had a steady but easy grade going out. At the crux of the final climb back, I felt for just a short while some more side pain. Available half-mile spilts along the trolley trail: 3:50, 3:50, 3:30, 3:32.