Training Log Archive: NadimIn the 31 days ending Jan 31, 2010:
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| 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 | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2010 #
11 AM
XC Skiing (Skate) 46:03 5.3 km (8:41 / km)
slept:7.0
Laurel Ridge XC Ski Center, PA. While Peggy and others got Max into skis and a class, I was eagar to try to learn skating. I had tried once long ago out in Utah. Opportunities to try a groomed track near Washingtion have eluded me till now. I had some old little used boots that fit but needed help even clipping these into a pair of skis that I rented. Dasa Merka waxed these, gave me some tips and I practiced on flat ground at the warming hut for a while. It seemed like I was moving okay but I had a lot more trouble at in the early part trying to climb. I had trouble adjusting my feet to get a wide enough herring bone shape and my skis kept slipping out sideways. Jan Merka had passed me skating the other day looking rather effortlessly as I climbed doing classic skiing but today, he blew by me again doing classic as I tried to skate--he's pretty skilled and fit for this. I had anticipated being able to go faster on the the loop that I'd classic skied the day before. At the halfway point, I confirmed my split to be 4 minutes slower. I was faster going downill but because of that I needed to slow it down. I never fell but got awfully close on one descent; I'll call it a miraculous recovery. Sometimes I was getting a better rhythym and skate but I was getting tired too. Like my effort yesterday, there was a lot of brute force applied to get me around rather than some fine balanced technique. I finished the Red loop a bit under 8 minutes slower than my classic skiing yesterday.
12 PM
XC Skiing (Skate) 45:00 [2] 1.5 km (30:00 / km)
Laurel Ridge XC Ski Center, PA. After finishing my Red loop, I watched Max get his first lesson with other kids and adults. He kept at it and made progress. Sometimes there was frustration but he also enjoyed the opportunity to do something so alien. He'd seen some other kids with gogles on so I gave him my downhill ones. Amazingly we were able to make them stay on despite being my size; this was by keeping the strap on the outside of his jacket hood.
Soon the class set off up the hill. I tagged along moving up and down the track as they moved forward. Max didn't want me too nearby. I was able to get a better glide after having been rested but I still struggled. I did some of the side green loops. Eventually Max was next to last in the group. A woman who was perhaps my age was still behind and much more concerned about going downhill. I helped Max make it back in and he was pretty happy.
Soon the class set off up the hill. I tagged along moving up and down the track as they moved forward. Max didn't want me too nearby. I was able to get a better glide after having been rested but I still struggled. I did some of the side green loops. Eventually Max was next to last in the group. A woman who was perhaps my age was still behind and much more concerned about going downhill. I helped Max make it back in and he was pretty happy.
2 PM
XC Skiing (Skate) 1:00:00 [2] 3.0 km (20:00 / km)
Laurel Ridge XC Ski Center, PA. Some of our group set out again after lunch. Peggy and I stayed with Max as he tried to keep up. I did some more side loops including the Blue one and eventually went back for a camera. I found some of these loops easier since they were flatter and with less use there was loose snow that helped me grip as I skated. I got another tip from a man who I later found out was one of the trail groomers. He noticed that I needed to shift more weight to each ski. I tried this but found I need more work on balancing and shifting directions. I also practiced Dasa's tips to keep my poles closer in, and trying to practice balance staying on one foot as long as I could on flatter ground. Tiredness made it all the more difficult. We were amongst the last to leave the area as it got dark. We had been fortunate all Sunday with very few people turning-up and good snow conditions. I think the snow that fell closer to home kept others from making the trip. On the way home we ate dinner with the Lennons and Merkas to finish-up a fun weekend that though with orienteering friends, wasn't much at all about orienteering.
10 PM
Other (Snow Shoveling) 15:00 [2]
Upon returning and unloading, I cleared the driveway and walkway of snow that had fallen while we were away skiing.
Saturday Jan 30, 2010 #
XC Skiing (Classic) 38:53 5.3 km (7:20 / km)
slept:6.0
Laurel Ridge XC Ski Center, PA. After driving away from a snowy home we eventually reached the southwestern PA highlands. The Merka family was already there and the Lennons who left only an hour behind us, got even more delayed due to highway conditions and closings. Being only about 3 hours away, the Merka's come here a lot and introduced us to the area. My usual XC ski habit was to go to White Grass in western MD but I hadn't even done that much over recent years due to lack of cold snowy winters, o' schedules and child care. It all came together for this outing. After hauling Max and Alexis around in sleds a bit, Peggy returned. I then got out on classic skis and did the Red loop (they ran out of skis to rent for Max but he was having fun anyway). It's fairly flat on a 2,800ft ridge. My now old and edged waxless skis were literally rusty but I got them cleaned-off a little and got them to slide okay. Jan Merka went by me quickly on the groomed skate ski trail. I kept wondering how far it'd be before reaching the aphelian of the long oval loop. The few downhills were not hard for me though there were some bumps and turns. I sweat a bunch, perhaps overdreassed for the temperatures in the teens F but it had taken me half the loop before my fingers felt warm. I used muscle groups that I don't usually use, especially my arms so I felt fairly tired after this short distance venture. By contrast, Jan, who skis rather well, had done a 30K workout.
After the skiing, the whole group of us retreated to a house in Confluence, PA that we rented for the evening. The kids seemed to love it, sharing a bunk bed room all together. The pizza from Riverside Pizza that had just opened at the beginning of this month was good too. They plan to have a bakery next door.
After the skiing, the whole group of us retreated to a house in Confluence, PA that we rented for the evening. The kids seemed to love it, sharing a bunk bed room all together. The pizza from Riverside Pizza that had just opened at the beginning of this month was good too. They plan to have a bakery next door.
Friday Jan 29, 2010 #
Calisthenics (General) 2:00 [3]
I had to pickup Max on the way home so that ruled out an evening run. By the time I was free, it was late and I was tired. I just did 45 situps.
Thursday Jan 28, 2010 #
Bicycling (Stationary) 35:00 [3]
slept:5.1 weight:172.5lbs
Time for a run at work or on the way home did not materialize and then the cold winds set in. I just spinned and watched a movie.
Wednesday Jan 27, 2010 #
Running (Trail) 59:01 [3] 7.25 mi (8:08 / mi)
slept:6.25 weight:172lbs
Silver Spring, MD. From what appears now to be called Burnt Mills Park at Rte. 29, I ran north on Northwest Branch Trail, crossed the Northwest Branch on the wooden bridge before Kemp Mill Rd. and returned on the Rachael Carson Trail. Starting out I felt a bit sore and figured it best to stay on the smoother and flatter west side of the creek. This time of year, running in the daylight I could see much more than usual--lots of rock features. I felt okay at the turnoff for the bridge and even better running downstream on the flat parts of the windy and hillier east side. It seemed that more of the Rachael Carlson Trail had been moved to higher ground.
Tuesday Jan 26, 2010 #
Running (Street & Trail) 1:30:42 [3] 11.83 mi (7:40 / mi)
slept:5.5 weight:174.5lbs
Berwyn, MD, Lake Artemesia. In Beltsville this afternoon for work meetings, I was able to take advantage and get out for a run when finished. In thinking about where to go, I was hedging between 6 and 10 mile run options. I lived in nearby Greenbelt for about 10 years but had trouble remembering some of the distances of my old routes. I ended up adding on to an old favorite course in two places. Starting out I went down the Indian Run and Northeast Branch Trails, around the historic College Park Airport to the Paint Branch Pkwy. I went west, then joined the Paint Branch Trail using a spur trail. I went past UMD and the tornado damaged area from 2001 (a new spur trail has been added across the marsh there) to Cherry Hill Rd. Crossing Rte. 1 to Edgewood Rd. I used the Narragasett Pkwy. and Lackawanna Rd. to get to the Greenbelt Metro Station where I could cross under the tracks. Exiting onto Cherrywood Ln., I used Ivy Ln. to get to Kennilworth Ave. and Crescent Rd. Using Buddy Attic Park I passed along Greenbelt Lake briefly and Lakecrest Dr. to get to Greenbelt Rd. To finish I used Edmonston Rd. and Berwyn Rd. to get back to the Lake Artemesia parking area. I needed to do a longer run. I didn't feel up to running for +90 minutes but I find these runs to be a sort of way to pick myself up by the boot straps. Running through Old Greenbelt as I had so many times before triggered many memories from years long past. It's hard to believe that all started 20 years back. On the flat Paint Branch Trail in College Park, I took some half mile splits: 3:38, 3:35, 3:36, 3:40, 3:40, 3:35. These were a minute/mile slower than shorter runs I used to do there only 10 years ago. The splits weren't bad for my current running but I slowed a lot whenever going uphill after the first hour.
Monday Jan 25, 2010 #
11 PM
Calisthenics (General) 2:00 [3]
slept:5.0 weight:172lbs
45 situps. I had planned a lunchtime run but got too busy. I also needed to pickup Max after work today so the opportunity to run after work was further limited. Since I my legs were still feeling somewhat tired, I felt it best to just rest and run more the next day.
Sunday Jan 24, 2010 #
Event: QOC: Meadowood
12 PM
Running warm up/down (Street & Trail) 9:59 1.1 mi (9:05 / mi)
ahr:153 max:166 rhr:58 slept:8.0 weight:172.5lbs
Pohick Bay Regional Park, VA. From the parking lot near the mini golf, out on the main park road, to a trail, then across the woods to Gunston Rd. and to Harwood Rd., Meadowood SRMA in Fairfax County, VA. I was suprised on the trail within Pohick Bay Regional Park to discover that a lot of pines had fallen though the trail had been cleared of them. I decided to forego the QOC shuttle van to the start of the race which I had just missed because of the van being full. I ended up getting there faster than I would have if I waited. I'm not sure why my heart rate averaged this high for a slow warm-up. Though slightly uphill, it's not much different from what it was during the race that I did later but this felt pretty easy; more like intensity 2.
Orienteering race (Foot) 1:08:19 *** 8.1 km (8:26 / km)
ahr:152 max:168 spiked:14/18c rhr:58
QOC: Meadowood SRMA in Fairfax County, VA. I had been looking forward to the nice open woods in this area; perhaps too much. Once again I ran too fast and made errors that I shouldn't have. I started off well on #1. I knew #2 was going to be tricky but I didn't take the time to think it out a better attack. The safe route to the left seemed too far out of the way and down. When I went more straight at it, I was too far right and didn't read the map well enough to know just where I was crossing a middle ridge. I ended up too far to the left and then too high. After running around a bit before finally getting there in almost 11 minutes, it kind of took the wind out of my sails. I was more careful and right on for the next 7 controls. I was a bit off on my bearing to #10 but made a bone-head mistake coming off a field for #11. #15 was a longer leg but usuall a kind that I excel at. The mapping of some scattered trees confused me so that I thought I was much further along than I really was. Some sapling plantings in protective pipes started much ahead of this area and I mistook them for the beginning of the mapped scattered trees. At a distinct spur, I feared I had passed the control so I doubled back 200m up it. A similar thing happened to Ted Good on this leg but he figured it out a bit before I did. I need to do better with my navigation than this. Without much analysis yet, I probably made about 8 minutes of error today. I felt tired in this race early on. It may just be because of increased training activity this last week.
Running warm up/down (Street & Trail) 10:27 1.1 mi (9:28 / mi)
ahr:131 max:141
From QOC: Meadowood SRMA in Fairfax County, VA, to the mini-golf parking area in Pohick Regional Park. I ran along Gunston Rd., through the woods, on a dirt trail, and on the main park road pretty much reversing my warm-up. The van shuttle beat me this time but it wouldn't have if I'd started earlier instead of exchange race comments with Ted Good.
Saturday Jan 23, 2010 #
10 AM
Orienteering (Field Checking) 3:10:00 [1] 4.2 km (45:14 / km)
slept:5.5 weight:172.5lbs (rest day)
Rock Creek Park, MD. I started off of Southlawn Ct. today, a different entry point which I discovered last week where there's a double ice hockey rink, a field house, and a fitness center. I had stayed-up late the previous night making base map updates from aerials but only got to print out one page for my field checking today since I ran out of a crucial ink cartridge. Since the page that I was able to print was only at 1:2,500 scale, I was worried that I'd cover the ground too quickly and end up wasting the day. I usually print at 1:5,000 when doing field checking. It turned out fortunate that I had the lower scale since I found much detail. Amongst the many boulders along a stream, some cliffs and some ditches, there were many ruins; mostly stone-wall like foundations really, that were left. Some were more obvious than others which left me wondering how best to map them. I made good progress most of the time but only covered about 600 linear meters of a stream near Southlawn Rd. It really helped that I had been able to map the telephone poles along the road from the aerials before going. The poles and stream bends helped keep the point features in the right place. However once as I got out of sight of the poles and was moving upstream, I must have made a mistake with an angle. I subsequently placed a bunch of features in an area then had to erase it all later when things weren't coming together correctly. I hope the area turns out to be fun for people. I enjoyed my time out in nature--sunny, 40's F. It was predominantly runnable, fast forest--it was just a bit narrow. I wanted to get these low areas and the ones covered last week, in good shape before moving uphill to the more bland open hilltops.
2 PM
Swimming (General) 1:20:00 [1]
(rest day)
Germantown Swim Center. After finishing my field checking, Peggy turned Max over to me so she could go for a run in Seneca Creek State Park. Max did his usual thing which was to have fun continuously--splashing, slides, diving for torpedoes, and attempts at swimming. He hardly slows down. I tried to keep myself moving too but it was hard just to stretch out my legs with so many others in the pool. I did my best to tread in +/- 3ft. of water too.
Friday Jan 22, 2010 #
11 PM
Running (Street & Trail) 24:49 [3] 3.3 mi (7:31 / mi)
slept:4.5 weight:172.5lbs
From Northfield Rd. Greenwich Park to Old Georgetown Rd. to Beech Ave. to North Bethesda Middle School, to Bradmore Dr. to Roosevelt. St. to Irvington Ave. to Huntington Pkwy. to Northfield Rd. After dinner out, I finally felt digested enough and ready enough to do a short run. I was a bit overdressed for the mid-30 F weather. I made-up the route as I went.
Thursday Jan 21, 2010 #
Bicycling (Stationary) 1:10:00
slept:6.0 weight:172lbs
With poor weather forecast for this night several days earlier, I followed through with my plans to spin. However, watching a movie on television that kept me distracted, I rode much longer than anticipated. I got out of the saddle during what seemed to be some rather long commercials.
Wednesday Jan 20, 2010 #
Running (Street & Trail Commute) 40:13 5.63 mi (7:09 / mi)
slept:6.0 weight:174.5lbs
From the Grosvenor-Strathmore Metro Station to Tuckerman Ln., to Rockville Pike to Beach Dr. to the Rock Creek Trail, to the Kensington Pkwy. to Connecticutt Ave. to the Georgetown Branch Trail to Woodmont Ave. to the Bethesda Metro Station at Edgmoore Ln. I think it had been a while since I did this route on my way home--November 9th. I had been feeling lately like I had de-trained during the holidays and during the more difficult weather so I was happy to see that I could still run the same relatively fast pace at this effort level. I felt much better than I had the day before when going easier and in the dark today, I didn't really know how fast I was running. At times I felt like I needed to back-off the pace and did. I got a few breaks not on the clock at road intersections as I waited out the traffic. One was at the first Connecticutt Ave. crossing where I used Beach Dr.--the trail underpass had been closed-off probably due to earlier flooding and having already seen some muddy spots, I didn't want to check it out in the dark. As often happens once past the first big climb on a run I'll feel better; this day followed that pattern after getting up the Kennsington Pkwy. I ran carrying my wallet and keys in my hands. Now if I can only lose back the weight I'd gained recently.
Tuesday Jan 19, 2010 #
Running (Street & Trail) 44:08 [3] 5.5 mi (8:01 / mi)
slept:5.5 weight:174.5lbs
Washington, D.C. From 14th and Independence Ave., SW I ran about 2 minutes over to the Washington Monument and soon met Jon Pifer for a lunchtime run. It's great whenever I get a chance to run with someone and even more so that it was a fellow QOC club member who runs close to my pace. Jon led the route we took which went up the National Mall to 4th Street, turned around back past the Washington Monument to the Lincoln Memorial, then went along the river. We looked for a cut-through on some grass at the Jefferson Memorial but were blocked by contstuction fencing. Jon and I split-up at 15th and Independence Ave., SW where I just went a short way further to finish at 13th & C. St. SW. It was quite a nice day; mostly sunny and about 47F when we started. I'd been cold in my office all morning long so I started out with sweats and gloves. I eventually stripped to a t-shirt and sweat pants--I had to keep those on since I'd forgotten to pack my shorts! I felt a bit tired from not enough sleep, and the run and longer workouts over the weekend.
Monday Jan 18, 2010 #
11 AM
Bicycling (Commute) 30:26 3.82 mi (7:58 / mi)
slept:7.0
From Northfield Rd. to Bethesda Ave., then back via Honeywell Ln., to Hampden Ln., and Charlcote Rd. Peggy, Max, and I met our friends Bob Angell and Ben Ficks for lunch at the relatively new Organic 2 Go restaurant (it was great) and the finally saw the Fantastic Mr. Fox (equally great). It was quite nice outside; probably in the 50's F. Max rode on the Trail-A-Bike behind me.
4 PM
Orienteering (Foot) 1:02:23 *** 7.6 km (8:13 / km)
spiked:19/22c
Great Falls, MD. With it being such a nice sunny day, I went to Great Falls, MD not long after returning from watching a movie with Peggy, Max, and friends. I wasn't in the forest long before I saw a fox. I clearly had disturbed the fatter than expected furball. I ran a fairly close approximation to a red course that I'd designed for the QOC meet last December. Because the Park Service had only let QOC have 3 races in our event, the course had never been run. The Red course used a lot of the controls that I had setup for the Long Advanced course that had gotten run. I ran pretty well (including climbing) but felt that my post holiday eating has gone on for more than enough. My accurancy today was okay. I was probably too familiar with the areas even though I added-in some controls along the way, came from different directions and covered some different ground. On the other hand, I had no controls in the woods to help me visually. In Great Falls at this time of year and when the meet was actually run, one can see a far way off and right through what would be mapped green in the summer time. On the way finishing-up, I saw another fox again or perhaps it was the same fox again.
Sunday Jan 17, 2010 #
Swimming (General) 1:20:00
slept:9.0 weight:173lbs (rest day)
Bethesda Aquatic Center. Max and I spent this rainy day in the water. Max is much more comforatble in water 3' 3" now and even goes to 3' 6" without needing me to hold him. He enjoys diving for torpedoes, practicing his strokes and jumping off the side. That didn't leave much for me to do so I often would resort to resting my weight on the floor on my finger tips while extending my legs and running/cycling. I got some arm work in too and probably need it. My arms were sore after the race yesterday My legs weren't so sore and my stomach muscles had gotten better too. In the pool, I did help Max learn to do an underwater flip and how to get himself out of the side of the pool without stairs.
Saturday Jan 16, 2010 #
7 AM
Running warm up/down (Street & Trail) 6:00 [2] 0.6 mi (10:00 / mi)
slept:6.0 weight:172lbs
Wheaton, MD. From Sligo Middle School to the Recreation Center in Sligo Creek Park and back. I had to go down to the park to register for the Montgomery County Road Runners Club (MCRRC) Shooting Starr race. This race is a memorial to Jim Starr, husband of Beth Starr whom we often enjoy breakfast with on Saturday mornings with others from MCRRC. Though the race is free, I had to get a number and give a deposit for a disposable race chip that I'll be able to use for MCRRC races all year. It was about 35F. I ran half of this in my down jacket before leaving it w/Peggy and Max.
8 AM
Running race (Street & Trail) 26:25 [5] 4.0 mi (6:36 / mi)
Wheaton, MD. MCRRC Shooting Starr. I hadn't intended on racing this and even as of the day before, I was thinking I had missed this race. Peggy reminded me of it last night and in doing so we decided to support our friend's race--we missed it the previous year but I ran this race on a different course 2 years back. For various reasons, Peggy preferred to have me run as our way of showing support, while she watched our son Max. I obliged as this was also a good way to ensure a good workout for the day.
Feeling a little cold before the start, I started out actually forgetting all of that and felt warm. The crowd seemed to be going out fast. I found myself running along side a younger woman for the first mile. Peggy saw us and I hear her and Max shout for me to beat the other woman. Unfortunately I wasn't up to it. I actually was running the first mile too fast as I stayed with the younger woman. It was about 100ft. short according to the race director but I went through in 6:10; it was a net gain in elevation after a descending start into Sligo Creek Park. The climbing in the first mile continued into the second as we left the park. Several people passed me. I felt weak on the climb. I got to the 2nd mile in 12:55; 6:45 pace and it was a net descent after a good hill back into Sligo Creek Park. The 3rd mile was mostly gradually uphill--there were some icy spots but not too much. The race course had been rerouted because of one stretch of ice and was supposed to have gone up to University Blvd. Instead, it just turned around there. I was 19:42; 6:47, still with a net gain. The 4th mile headed back into the neighborhood like the initial loop. There was a sizeable climb on which I could feel my cycling workout from the day before. I held my position but was convinced someone was going to catch me from behind as I heard footsteps. Cresting the hill, the footsteps got closer but I was able to get it into gear. A small rise helped me open up a gap. I didn't know where the finish was so I didn't kick until I saw it. The kick helped me close a gap with the runner in front of me while holding off those behind me. I kept my overall place.
I finished 35th overall out of around 237 finishers and 7th of 24 in my 45-50 age group. My group included a former Olympic Trials qualifier and also World Record Holder Ted Poulos who holds the record for most prolific racer; 3-4 races a week or so. My time result wasn't so great but considering that I wasn't planning on running a race until the night before, I thought I did fine.
Feeling a little cold before the start, I started out actually forgetting all of that and felt warm. The crowd seemed to be going out fast. I found myself running along side a younger woman for the first mile. Peggy saw us and I hear her and Max shout for me to beat the other woman. Unfortunately I wasn't up to it. I actually was running the first mile too fast as I stayed with the younger woman. It was about 100ft. short according to the race director but I went through in 6:10; it was a net gain in elevation after a descending start into Sligo Creek Park. The climbing in the first mile continued into the second as we left the park. Several people passed me. I felt weak on the climb. I got to the 2nd mile in 12:55; 6:45 pace and it was a net descent after a good hill back into Sligo Creek Park. The 3rd mile was mostly gradually uphill--there were some icy spots but not too much. The race course had been rerouted because of one stretch of ice and was supposed to have gone up to University Blvd. Instead, it just turned around there. I was 19:42; 6:47, still with a net gain. The 4th mile headed back into the neighborhood like the initial loop. There was a sizeable climb on which I could feel my cycling workout from the day before. I held my position but was convinced someone was going to catch me from behind as I heard footsteps. Cresting the hill, the footsteps got closer but I was able to get it into gear. A small rise helped me open up a gap. I didn't know where the finish was so I didn't kick until I saw it. The kick helped me close a gap with the runner in front of me while holding off those behind me. I kept my overall place.
I finished 35th overall out of around 237 finishers and 7th of 24 in my 45-50 age group. My group included a former Olympic Trials qualifier and also World Record Holder Ted Poulos who holds the record for most prolific racer; 3-4 races a week or so. My time result wasn't so great but considering that I wasn't planning on running a race until the night before, I thought I did fine.
2 PM
Orienteering (Field Checking) 2:47:00 4.4 km (37:57 / km)
Lake Needwood, MD. Starting from the western parking lot off Avery Rd. for Lake Frank, I went field checking northward across Southlawn Rd. to cover the east side of the Rock Creek valley up to the trail bend before the last climb to Lake Needwood. The woods were pretty nice overall though a big part of this area was marsh. It was frozen enough from the earlier deep chills that I could walk over the mud unhindered even though the temparatures had reached above 50F. As I was working near the creek toward the end of the session, I did get a little cool wearing lighter clothes but it was because the cold air had been collecting in the valley. When I climbed higher, I got above the cold air that probably came from a lot of melting. I found a good many boulder and other solid rock features. There were some good rootstocks, ditches, and other features too. The hills were a bit steep.
Friday Jan 15, 2010 #
8 AM
Bicycling (Commute) 52:26 [3] 13.04 mi (4:01 / mi)
slept:8.0 weight:172.5lbs
From Northfield Rd. to Montgomery Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. With the temperatures expected to reach 50F later today (warmest in a long while), I thought to take advantage of it and also score a January commute. I've mostly avoided it lately due to both bad weather and not wanting Max to get cold since he has to come with me. It's also logistically more of an effort to be ready to bike in the winter and to make sure Max is comfortable if not cooperative. This morning it was 30F so I wore real wool cycling pants, a long sleeve T, a long sleeve cycling jersey on top of that and my heavier cycling jacket with +30 year old ski gloves. It worked out right for me. At one point I was thinking I should have worn a cycling stocking cap under my helmet too but things seemed to warm-up after I slowed to cycle over a long stretch of thick ice on the trail. Most of the trail was clear and dry but some stretches needed caution and skill. I passed several people but weighted down and somewhat bloated with winter clothes, I wasn't very fast. Since it's relatively safe inside a guarded & covered courtyard at work where I park, I leave just a combination lock there. I had trouble turning the tumblers to use it; perhaps some water got in and had frozen some of it.
6 PM
Bicycling (Commute) 58:28 [3] 12.88 mi (4:32 / mi)
From C St . SW, Washington, D.C. to Montgomery Ave., then to Northfield Rd., Bethesda, MD. For my return ride I had anticipated a tailwind since I had a headwind from the south on the way in. However the winds had shifted. I had headwinds practically the whole way home. I also anticipated the 54 F temperature that the weather service said it was outside, to feel nice. I wore less and unzipped my jacket, ready to take it off if it got too hot. The winds kept me cool and even a bit cold at times. With the darkness and my headlamp, it was hard to tell apart debris and dry spots on the trail from occasional icy ones. The longer stretches of ice that I could ride over in the morning were wet on the surface and very slippery. Riding a mountain bike with the lower center of gravity and knobby tires might have been okay to use but with my road tires I had some close calls. I had to unclip and push along with my foot at times. All in all it was a quite slowish ride but I'm glad I had the opportunity.
Thursday Jan 14, 2010 #
11 PM
Calisthenics (General) 2:00 [3]
slept:4.5 weight:172.5lbs
My intention had been to run after getting home but I worked late again. After eating and getting Max to bed, I fell asleep in a rather unrestful way, sitting at the couch. It was tempting to do more but I let my workout suffice at 45 situps with the idea that better sleep would lead to a better workout on Friday.
Wednesday Jan 13, 2010 #
6 PM
Running (Street & Trail Commute) 36:00 5.03 mi (7:09 / mi)
slept:6.0 weight:173.5lbs
From the Silver Spring Metro Station, 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 Edgemore Ln. at the Bethesda Metro Station. I ran this after work in the dark. I felt pretty good starting and most of the way through but wasn't sure what my pace was. Perhaps it was because I ran with tights and haven't done that in a while. The compression of tights seems to compound the good feeling effect that I get from socks with an elastic arch band. There were some long downhill grades but I felt fine toward the end on the uphill grades too. There was much more ice than expected on the 2nd Street walkways and the road. With temperatures getting above freezing this day, the ice that was on the Georgetown Branch Trail in places was more slippery than it had been lately. It sometimes caused my foot to slide back as I was driving forward. The temperatures were right around freezing. I had to estimate the time a bit because for some reason, I couldn't stop my watch at the Connecticutt Ave. crossing and another stop that I made at an ATM in Bethesda. I didn't get the watch to halt until much later at home.
Tuesday Jan 12, 2010 #
Bicycling (Stationary) 40:00 [3]
slept:5.25 weight:173.5lbs
I just spun around a bit on a trainer at home while watching a movie. It was a busy day. On the ride, I did get out of the saddle a couple times.
Monday Jan 11, 2010 #
Running (Street & Trail) 31:22 [3] 4.3 mi (7:18 / mi)
slept:5.5 weight:171lbs
Washington, D.C. From 14th & Independence Ave. SW, to Memorial Bridge via 17th St. and the Reflecting Pool, to the Mt. Vernon Trail, to the 14th St. Bridge, to Ohio Dr. to Main Ave. to Maryland Ave. via the Portals complex, to 12th St. to D St. to 13th St. to C St. I ran a version of the Memorial Tour again. It was around 31F again but with much less wind that was coming from the opposite direction (south) since last I ran the route at the end of 2009. The water in the Reflecting Pool was still frozen most of the way across but this time there were stretches of ice that crossed the whole Potomac in places too. It reminded me of St. Petersburg though it wasn't anywhere near as thick as that and the sun was higher too. I felt tired from running yesterday but was at about 7:07 at the first mile (Lincoln Memorial) and 14:14 at the second; I was already slowing heading into the wind. I plodded along toward the end only very slowly gaining on a woman whom I thought appeared to be running rather slowly.
Sunday Jan 10, 2010 #
Event: QOC: Greenbelt
1 PM
Orienteering race (Foot) 55:17 [4] *** 6.2 mi (8:55 / mi) +160m 8:15 / mi
ahr:154 max:174 spiked:11/15c rhr:60 slept:7.5 weight:171.5lbs
QOC: Greenbelt, MD. There was no Blue course option so I ran Red today. As usual, I waited with Max for Peggy's run first. I also didn't warm-up much; just a few short circles right at the start area. It was about 30 F out, sunny, with not a lot of wind; there was left over snow and ice on the ground in most places but it wasn't a factor. I felt good starting out and spiked the first control. Sticking with the when in Greenbelt, stay on the trails strategy, I used them and the easier running routes almost exclusively. I did deviate at one point taking a risk to go through some thorny green. I knew part of the map which showed thick green to be wrong in this area however the rest of the thick green band was mapped more true to what was there. I missed the control and lost time as a result. A couple times along the way, elastic bands for my compass and epunch came undone. A safety line kept my epunch from getting lost and I got it re-threaded but it was harder to work on rethreading my thumb compass so I just ran the last 3rd of the race just gripping it. Overall, I was pleased to run fairly well through most of the course. I could lift my legs over things and kept moving on hill climbs. Getting some better sleep the last two nights helped. I enjoyed the course that Russ Damtoft set too, except for #14 which was on a broad spur and probably was not in the center of the circle. I lost time on it and it was the one control that Peggy beat me on; by one second! See the Split List.
2 PM
Orienteering warm up/down (Foot) 34:46 [2] ** 1.55 mi (22:26 / mi)
ahr:108 max:147 spiked:8/9c
Greenbelt, MD. After finishing, I volunteered to pickup some controls though I knew Peggy and Max were a bit tired and hungry. I got assigned half the controls for the White and Yellow courses, along with one for the advanced courses. They were hung pretty low so that at least the Yellow controls could not be seen from the trails. When I got to the first one, I immediately wondered if volunteering was a good idea. I had begun to cool off already and could feel the wind while I fumbled trying to untie the knot with my gloves on. The control boxes, tied with thicker rope weren't so bad but the controls were tough to untie. My gloves are waterproof and close fitting. They were a bit damp inside from sweat too. I knew that if I took them off, it'd be difficult getting them on again so I left them on. The knots were very secure and seemed to be Two Half-Hitch knots and square knots. A slip knot with a stick in the loop would have been heavenly. Twice I had to resort to prying knots apart with thin twig tools that I made.
Saturday Jan 9, 2010 #
Running (Street & Trail) 23:57 [3] 3.09 mi (7:45 / mi)
slept:7.0 weight:172.5lbs
From Northfield Rd., Charlcote Rd. to Hampden Ln. to Wilson Ln. to Honeywell Ln. to Cornish Rd. to Glenbrook Rd. to Elm St. to Exeter Rd. to Glenbrook Rd. to the Bethesda Trolley Trail, to Maple Ridge Rd. to Old Georgetown Rd. to Huntington Pkwy. to Custer Rd. to Northfield Rd. I ran somewhat easy but felt heavy and slow from eating too much.
Friday Jan 8, 2010 #
Other (Snow Shoveling) 10:00 [2]
slept:5.0 weight:172.5lbs
Just pushing around about 2" of new snow off the driveway and sidewalk. The evening got filled.
Thursday Jan 7, 2010 #
Bicycling (Stationary) 40:00
slept:4.5 weight:171lbs
Dooh! I got wrapped-up in watching the Bourne Supremacy on television and decided to bicycle instead of run. I'd completely forgotten about the snow coming and how it would have been fun to run in it while it was falling. It probably started while I was riding. The snow is fairly light now but pretty. I rode with good cadence, spinning lower gears.
Wednesday Jan 6, 2010 #
Running (Street & Trail) 36:52 [3] 4.77 mi (7:44 / mi)
slept:5.5 weight:172.5lbs
From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Alta Vista Rd. to Alta Vista Terrace to Alta Vista Rd. to Rockville Pike, to the NIH Trail, to the Bethesda Trolley Trail, to Battery Ln. to Goddard Rd. to York Ln., to Overhill Rd. to Lambeth Rd. to Moorland Ln. to Custer Rd. to Northfield Rd. Having worked late again and eaten dinner after getting home, I digested and got out well after 11pm for this run. It was windy and much colder (in the mid 20's F) than during the day but oddly the quiet of the night had the affect of making it seem comfortable. I did make my pace comfortable so that probably had something to do with it. I took it easier around the many icy spots. I wasn't sure of my pace and felt fine so I added on a bit at the end to finish around midnight.
Note
I was finally able to pull out what is hopefully the last yucca thorn from the Vasquez Rocks A-meet (one month back) just before my run :) It was only an eighth of an inch long but on a bony part just below my left knee. It took me about 2 months to get them all out the first time I ran there.
Tuesday Jan 5, 2010 #
Bicycling (Stationary) 30:00 [3]
slept:6.0 weight:171.5lbs
It was a busy work day so I resorted to just spinning a bit after dinner. My cadence was good.
Monday Jan 4, 2010 #
Running (Street & Trail) 33:13 [3] 4.46 mi (7:27 / mi)
slept:5.5 weight:171.5lbs
From Northfield Rd. to Custer Rd. to Park Ln. to Maple Ridge Rd. to Old Georgetown Rd. to Battery Ln./Rosedale Ave. to Newdale Rd. Kentbury Dr. to the Capital Crescent Trail to Bethesda Ave. to Exeter Rd. to Battery Ln. to Park Ln. to Custer Rd. to Northfield Rd. I inteded to run on the way home from work via Silver Spring however I realized that I left my sweat top at home. Instead I did this loop about Bethesda. There were some icy spots on the sidewalks and the trail. I often ran in the road. I started out with the wind so that I could warm-up. It was in the low 20s F. with the winds still blowing however they started dying; coming back I didn't feel them much either due to shelter from trees and buildings or that it calmed down so much. I had little idea of my pace and may have messed-up my timing. I had tried to take a few splits but I only have one saved. I felt tired after just 2 miles and must have slowed but I also recovered at times.
Sunday Jan 3, 2010 #
Running (Trail) 52:46 [3] 5.7 mi (9:15 / mi)
slept:7.0 weight:172.5lbs
Seneca Creek State Park, MD. From Rte. 28, east to Rte. 118 and back. It was a joy to get out into the woods, even on an colder than usual day. The temperatures were around 25-26F and the winds varied depending on where I was at from almost nill to 30mph. Like just short of 2 years back when I last did a similar route, there was a nice coating of snow on the ground. This snow was old and like last time, mostly crunchy. There was plenty of evidence of other runners having been through the area but most must have been going the other direction toward the Potomac--it was their loss. I relished the open yet hilly woods that I went through. QOC has developing plans to map this area one day and it will be nice since the woods are mostly very open. I think it's due to an abundant deer population. The contours here are broad; they won't pose a difficult navigational challenge. Other than cliffs which tend to be in lower areas, there are not many features, not even root stocks. I would have gone longer like in 2008, but I needed to get back to Peggy and Max who were finishing-up at the Germantown Swim Center. Returning, I started to feel the hills a bit more; despite the net elevation loss, I was slower though some of it may have been due to the wind. Wearing polypropolene, a long sleeve t-shirt and Goretex, I was a little bit overdressed but it was probably better to sweat a lot than feel the opposite as many this weekend have.
Saturday Jan 2, 2010 #
Bicycling (Stationary) 40:00 [3]
slept:7.0 weight:173.5lbs
The day got filled with some shopping, cleaning, and getting/monitoring Max a play date with his best friend Miles. With the continued cold windy weather outside, I just spun again. I used a better gear and kept a better cadence than the night before.
Friday Jan 1, 2010 #
Bicycling (Stationary) 30:00 [3]
slept:6.0 weight:172.5lbs
After celebrating my dad's birthday (and Max's again since my parents hadn't been able to earlier), the day was about finished. It was also getting cold and windy out with some ice here and there. I got my bicycle setup in our new addition and watched a movie. I probably was pedaling in too hard a gear though by the end it was feeling easier.