Training Log Archive: NadimIn the 31 days ending Jan 31, 2011:
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Sunday Jan 30, 2011 #
12 PM
Orienteering (Foot) 1:43:51 [4] 8.54 km (12:10 / km) +380m 9:57 / km
spiked:10/14c slept:4.0 weight:181lbs
QOC: Prince William Forest. Having, stayed up late doing some results research, I was not very energetic out of the start. It was still enjoyable to run in these snowy woods. Much derided during the 2007 US Champs, this section was just fine in the middle of winter. I hardly saw any thorns though there were some green areas to cross. My run was interrupted at #4 when I had to help a dog get out of the creek where it had fallen in and was stuck in 4-5 ft cold water surrounded by ice. I got wet feet early from this and that would prove to plague me later. I've also adjusted my official time for this based on epunching twice at #4. I was happy about spiking #5 and #6 which were some of the hardest controls of the course. Much of the rest was physical and I wasn't prepared enough for that--lack of training due to working late a lot. I made one bad mistake when midway through the leg to #11, I started reading it as if I was headed to #12. This lost me +11 minutes. See the split list.
Thursday Jan 27, 2011 #
9 AM
Bicycling (Commute) 10:00 [3] 1.45 mi (6:54 / mi)
slept:8.0 weight:181lbs
From Northfield Rd. to the Bethesda Metro Station. The riding was a bit easier than it had been last night because the snows were more compacted. I still slipped sideways in places and had to get around downed power lines. The station manager had found some keys but they weren't mine. The best thing was getting to work and finding them in my office door! When rushing out the night before to get Max, I had gotten a phone call on my cell phone at the same time I was locking the door. In my distraction I had left them there. Even with the delayed arrival to work, the keys had not been disturbed.
Wednesday Jan 26, 2011 #
6 PM
Running (Street & Trail) 3:00 [3] 0.3 mi (10:00 / mi)
weight:180lbs
From the Bethesda Metro Station to Max's after care. On an evening when a lot of people had a story to tell, I had gotten a call from Peggy saying that she was stuck in traffic and would not be able to pickup Max before his after school care closed. I rushed out only to encounter single-track metro train delays on two lines. I got out the station fast and just about to the parking garage when I realized that I'd somehow lost my van keys! I doubled back to the station to check in the falling snow to see if I'd dropped them. With no luck and already being late, I ran to get Max. Peggy met me there a few minutes later. Peggy returned me to the station later but I still hadn't found my keys. We got home in her car, and discovered that our power was out.
10 PM
Other (Snow Shoveling) 30:00 [2]
I cleared my driveway and sidewalk. It was easier with the van not being parked on it. The wet and heavy snow had stopped but enough was falling off of tree branches that swayed in the wind, that it appeard to be more accumulation.
11 PM
Bicycling (Commute) 18:00 [3] 1.65 mi (10:55 / mi)
From Northfield Rd. to the Bethesda Metro Station and into a garage. I had ridden on my mountain bike back to check with the station manager to see if anyone had found my keys--no luck. I ran up the long escalator stairs. All 3 had stopped or were not working. The snow wasn't that bad to ride through but it was difficult going uphill especially when I had started out in a tough gear and didn't realize it. I could ride well when the 4" heavy wet snow was uniform but where it transitioned from hard pack to slush or soft snow, both front and rear tires would alternately slide sideways. There were some downed power lines to get around too. Lightning still flashed above too in the stormy sky.
Tuesday Jan 25, 2011 #
Note
weight:181lbs
Busy day at work, and a lazy me after a late dinner.
Monday Jan 24, 2011 #
11 AM
Downhill Skiing (Class) 1:15:00 [1]
weight:184lbs
Whitetail Ski Resort near Clear Spring, MD. I took Max and his friend Miles for their first downhill skiing. We attended a Ski-With-Me class in which I as the parent learn how an instructor teaches kids to learn to ski. It was stressful getting to the slopes, finding the right lines for instructors and rentals, and getting everyone ready but nicer once we got on the snow. Max was good from the start, having already have some practice with XC skis. Miles was probably already sick and seemed tired from the beginning. I didn't think he was having a good time but he said he was. He'd fall a lot, lay in the snow, and struggle to untangle his feet and get on them again. We gradually progressed from no slope to walking up a few steps, then using a mat to walk higher, then using a "Magic Carpet" conveyor to go higher, and finally we rode a lift. It was work for me but it turned out okay. We broke for lunch afterward.
2 PM
Downhill Skiing (General) 2:00:00 [3]
Whitetail Ski Resort in PA, near Clear Spring, MD. After lunch, Miles and Max were more energized. However Miles had lost a glove and we spent a long time looking for it. On the slopes, we rode together on a lift but the next time around, the operator wanted only two to a chair. I let Max and Miles go alone rather than favor one and leave the other with a stranger. I could see and talk and scold the kids to keep them from fooling around too much on the chair ahead of me. Of course they fell when they got off, and when they got on the next time around. On the slopes, I learned a new skill--skiing backwards. I got pretty good at it, making it all the way down a longish bunny slope while helping to keep Miles from falling. Miles eventually wanted to go it alone and progressed well. On the last run, I told both boys to work hard to keep their speed down, and keep themselves under control to make it all the way down without falling--they did it! It was the best part of the whole day to have watched them accomplish it.
Sunday Jan 23, 2011 #
Event: QOC Greenbelt National Park
12 PM
Running warm up/down (Terrain) 3:00 [3] 0.2 mi (15:00 / mi)
slept:7.5 weight:181lbs
Greenbelt Park, MD. From the Sweetgum Parking lot, I ran in circles for just a little bit to warm-up.
1 PM
Orienteering (Foot) 1:12:24 [4] *** 8.2 km (8:50 / km) +220m 7:47 / km
spiked:17/19c
QOC at Greenbelt Park, MD. Peggy set a fun course with a lot of short legs in the campground area. I didn't start so well but got better as I went. I stuck to trails more often than not and that usually serves one well in this park. However, my routes were not always efficient. I also did not run all that fast in the open areas, few as they are in this park. Running at a slower pace probably helped me avoid errors that I usually make when speeding along. My endurance held-up as it usually does on colder days. Familiarity with the park helped at times though Peggy got me to a few spots that I hadn't been to before. The most time I lost was probably at #1 and #7. Both losses were probably less than 2 minutes each. I knew I had gotten on the wrong somewhat parallel trail on the way to #1 but I had trouble crossing over while avoiding deadfall. For #7, I think that either the mapping was a little off or the control was placed a bit north of where it should have been.
3 PM
Orienteering (Control Pickup) 35:42 [2] *** 1.74 mi (20:31 / mi)
spiked:9/8c
Greenbelt Park, MD. I drove out to the Dogwood Loop parking lot and picked-up the controls most remote from the roads and trails. I navigated to these better than I had when racing but I was going slower too. With it being in the 20's F, it was nice having all the controls and epunch boxes being tied with slip knots and twig loops--they came untied very easily and I didn't once have to remove my gloves. As I returned to the van, I saw an old friend from PGRC--Gene Lehr was driving through.
Saturday Jan 22, 2011 #
Orienteering (Field Checking) 2:45:00 [3] 2.5 mi (1:06:00 / mi)
slept:6.0 weight:184lbs
Lake Needwood, MD. I pretty much completed field checking the west side of Lake Needwood. Perhaps one day I'll go up the Crab Branch area that connects to it but it's fairly narrow. Most of the day today was in greener areas. I did cover a large rough open area with some mappable trees. I plotted them from the aerial photos of the area and found that several of them had recently been cut. I suppose the park is trying to keep it open with smallish trees so that the the deer have plenty to eat. There were plenty of deer droppings there. There was construction in the lake bed along Needwood Dr.--this is probably the reason for the water being so low. It was a fairly cold though not breezy day for field checking--the day had a high of 26 F but was colder while I was out. I was dressed well so I felt fine.
Friday Jan 21, 2011 #
8 AM
Bicycling (Commute) 6:59 [3] 1.44 mi (4:51 / mi)
slept:5.0 weight:180.5lbs
From Northfield Rd. to the Bethesda Metro Station. With my commuter bike still flat, but finally having a key for my new bicycle locker at the Bethesda Metro Station, I hopped on my road bike. I was able to use my Speedplay pedals with my work shoes and clothes. I had to keep it slow in places because the little bit of snow that fell the night before had frozen in spots on the street. Using the road bicycle is a lot nicer and with the new locker, I don't have to dismantle lighting. I can also drop my helmet and other cycling stufff there instead of dragging it through the metro system to work and back.
6 PM
Bicycling 6:57 [3] 1.41 mi (4:56 / mi)
From the Bethesda Metro Station to Northfield Rd. in the dark It was kind of cold riding back. At one point a bag that I had in my pocket fell out. After that I had to carry it in my hand.
Thursday Jan 20, 2011 #
10 PM
Running (Street & Trail) 29:43 [3] 3.72 mi (7:59 / mi)
slept:6.0 weight:180.5lbs
From Northfield Rd. Hampden Ln. to Wilson Ln. to Maiden Ln. to Radnor Rd. to Wilson Ln. to Whittier Blvd. to Woodhaven Blvd. to Bradley Blvd. to Fallen Oak Dr. to Valley Rd. to Ridge Rd. to McKinley St. to Jefferson St. to Northfield Rd. I had been lazy yesterday and didn't do anything. I felt more energetic this evening so I got some stuff done around the house and went out. It was much warmer than it had been and was in the upper 30's F. My legs still felt a bit sore from XC skiing last weekend. This route was a bit hillier than average. I had planned to cycle to the Bethesda Metro Station this morning but as I was getting ready I discovered a flat tire.
Tuesday Jan 18, 2011 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:179.5lbs (rest day)
45 sit-ups.
Monday Jan 17, 2011 #
Orienteering (Field Checking) 2:50:00 [1] 2.0 mi (1:25:00 / mi)
slept:7.0 weight:180.5lbs
Lake Needwood, MD. I finally found some time to resume working on the Lake Needwood map. I covered some of the greener and steeper sloped areas today (north central western side) but there were still plenty of nicer woods. I spent some time improving some of the cairns I found and that warmed me up (it was not far below freezing). The shoreline of the lake was as low as I'd ever seen it. I knew it was low but not how far until near the end of my field checking. Just for fun, I ran out planning to cross the whole thing about 300m north of the island. As I got more than half-way across the frozen and cracked mud, I discovered a stream about 15' across was flowing with water and carving a bed so I retreated. The bottom of the lake looked devoid of plant life. All I found were bunches of large snail shells and clams. Despite the cold, there was a small stench.
Sunday Jan 16, 2011 #
12 PM
Orienteering (XC Ski (Classic)) 1:54:26 7.87 mi (14:32 / mi) +187m 13:32 / mi
Laurel Ridge XC Ski Area, PA. QOC setup a 7.7K and 5.5K training event here with Jan Merka setting courses. I did the 7.7K loop. It took a while getting comfortable pulling up the map that was pinned to my waist and trying to orient it. I made one less than optimal route choice and as I got tired, I made two other errors. One was going down the wrong trail. The other involved getting all the way to a longer leg control, then realizing that I'd skipped one--I went back to do them in order but lost about 12 minutes. This event was fun and I hope we can do more. I would like to get better at skate skiing but chose classic for this since I own classic skis and I'm slower skating.
Orienteering (XC Ski (Classic)) 52:21 [2] 2.15 mi (24:21 / mi) +62m 22:21 / mi
spiked:4/5c slept:7.25
Laurel Ridge XC Ski Area, PA. I set out to pickup 5 controls. After 4 them, I dropped them off at the warming hut. Still tired, I misread the map and proceeded to pickup the wrong control. It had already been picked up and so then I doubted my navigation. I went on to a trail intersection to verify my position, then went back. The control was near the hut and Scott Pleban volunteered to pick it up.
Saturday Jan 15, 2011 #
12 PM
XC Skiing (Classic) 18:14 [2] 1.14 mi (16:02 / mi) +33m 14:42 / mi
Laurel Ridge XC Ski Area, PA. Warming-up on the Red, Green and Blue trails near the warming hut.
XC Skiing (Classic) 37:39 3.18 mi (11:50 / mi) +84m 10:56 / mi
Laurel Ridge XC Ski Area, PA. Red Loop from the map sign near the warming hut.
2 PM
XC Skiing (Classic) 30:00 [1] 0.33 mi (1:30:55 / mi) +11m 1:22:23 / mi
Laurel Ridge XC Ski Area, PA. With Max. After a short loop, I also went back and forth watching Max and Alex do some sledding.
4 PM
XC Skiing (Classic) 22:44 [2] 1.52 mi (14:57 / mi) +41m 13:48 / mi
slept:6.5
Laurel Ridge XC Ski Area, PA. I explored some of the side trails that I hadn't taken before. After lunch, I wore my heavy jacket and started to get warm toward the end.
Thursday Jan 13, 2011 #
8 AM
Bicycling (Commute) 6:21 [3] 1.34 mi (4:44 / mi)
slept:5.5 weight:180lbs
From Northfield Rd., to the Bethesda Metro Station. With the van in the shop for maintenance, I had to ride in today. It was in the mid 20s F but I had a tailwind and I felt fine. With ice from melted snow in some places, I had to slow down sometimes.
6 PM
Bicycling (Commute) 8:07 [3] 1.47 mi (5:31 / mi)
From the Bethesda Metro Station to Northfield Rd. in the dark. I felt good. Even the cool air and headwind was invigorating.
Wednesday Jan 12, 2011 #
Bicycling (Rollers) 31:20 [3]
Spinning while watching the end of Lost in Translation with Bill Murray. It was tricky reaching for multiple remotes after the movie finished to switch over to television. I kept a quicker pace than I had recently. It's so much more life-like riding on rollers than on a fixed trainer.
Tuesday Jan 11, 2011 #
10 PM
Running (Street & Trail) 18:53 [3] 2.18 mi (8:40 / mi) +37m 8:14 / mi
slept:5.0 weight:180lbs
From Northfield Rd. to Custer Rd. to Park Ln. to Battery Ln. to Exeter Rd. to Moorland Ln. to Glenbrook Rd. to Wilson Blvd. to Aberdeen Rd. to Aberdeen Pl. to Garfield Rd. to Northfield Rd. The snow had just about stopped when I got going. The moon was poking through the clouds. I felt heavy from dinner. Combined with the 1 inch or so of soft snow that kept me sliding ever so slightly when I pushed back, I ran this pretty slow. It was nice to get out.
Monday Jan 10, 2011 #
7 AM
Bicycling (Commute) 8:31 [3] 1.54 mi (5:32 / mi)
slept:5.25 weight:180lbs
From Northfield Rd., to the Bethesda Metro Station with dropping Max off along the way. Max pedaled hard on the trail-a-bike and we got up hills fast. I had to slow him down as we approached intersections. It was around 26 F.
6 PM
Bicycling (Commute) 11:00 [2] 1.87 mi (5:53 / mi)
From the Bethesda Metro Station to Northfield Rd. with Max's trail-a-bike in tow, and in the dark. I took a detour to a few stores to drop off some flyers for the Patuxent 10K that QOC is sponsoring in February. It's a bit awkward maneuvering with the trail-a-bike in the downtown areas.
Sunday Jan 9, 2011 #
Event: QOC Wheaton Regional Park
1 PM
Orienteering (Foot) 1:00:51 [4] *** 6.6 km (9:13 / km) +180m 8:07 / km
spiked:12/18c slept:7.0 weight:180lbs
QOC: Wheaton Regional Park, MD. Russ Damtoft set a course that kept us off the trails in the park. It was in the low 30's F so I got off to a quick start. Every time I run here, I have a longing for the map being brought up to the same standard as our LIDAR based maps. Most of my errors were related to map issues. Like many, I was too low going to #1, and #4. I got past #9 a bit thought I could have read it better. The new deadfall on the big hillside that the old campground used to be situated on didn't trip me up too much but it did make me more tired. My biggest error was going to #13. I came up a gully and was going attack off the top of it but once there, I was right next to a trail that was at least mapped 50m further west. Missing, I wandered for 3 minutes. I had some good runs as I encountered other orienteers. First, there was Tom Nolan at around #6. I ran a leg with Jon Torrance to #10, and managed to get there just ahead. That tired me out--my training log will show that I've not been training enough. After flailing at #13, I ran off and on with Dan Quinn and managed to finish just ahead of him. Overall it was a fair outing for me. Dealing with a poor map is a skill just like any other in orienteering and the best deal with it well. I was encouraged by being able to run through the course with my lack of training.
3 PM
Orienteering (Control Pickup) 41:04 [2] *** 1.84 mi (22:19 / mi) +91m 19:21 / mi
spiked:5/6c
Wheaton Regional Park. I needed to pickup controls for Peggy's Greenbelt course setting so I waited and helped with control pickup at this park. After having already run, and cooled down, I wasn't looking forward to heading out again. At least I got to wait inside unlike the meet director and other volunteers in the cold wind.
After heading out, I realized that I'd left my compass in my van. I felt confident enough and thought it'd be good training so I didn't turn around. It helped having been in the park many times but trails had changes and deadfall on most technical part of the park added difficulty. I only missed on one control, a pit in which the control could not be seen until being right on top of it so I felt I did well. Going slower sure helps the accuracy. Two controls were water stops which adds time and gave me much needed exercise for my arms. The worst was having to stand around in the cold to untie the knotted controls with gloves on. My orienteering gloves are skin tight, waterproof, and not easy to pull off. When course setters use slip knots it works much better.
After heading out, I realized that I'd left my compass in my van. I felt confident enough and thought it'd be good training so I didn't turn around. It helped having been in the park many times but trails had changes and deadfall on most technical part of the park added difficulty. I only missed on one control, a pit in which the control could not be seen until being right on top of it so I felt I did well. Going slower sure helps the accuracy. Two controls were water stops which adds time and gave me much needed exercise for my arms. The worst was having to stand around in the cold to untie the knotted controls with gloves on. My orienteering gloves are skin tight, waterproof, and not easy to pull off. When course setters use slip knots it works much better.
Saturday Jan 8, 2011 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:179.5lbs
45 situps. It was a busy day.
Friday Jan 7, 2011 #
10 PM
Bicycling (Rollers) 30:22 [3]
Spinning while watching Lost in Translation with Bill Murray. I had found that watching action movies is usually better when doing a stationary workout. The movie is much longer than I rode for so I didn't finish it but it held my interest.
Thursday Jan 6, 2011 #
10 PM
Running 21:21 [3] 2.7 mi (7:54 / mi) +51m 7:28 / mi
slept:5.0 weight:178.5lbs
From Northfield Rd., Custer Rd. to Old Georgetown Rd. to Maple Ridge Rd., to the Bethesda Trolley Trail, to Glenbrook Rd. to Exeter Rd. to Edgemoor Ln. to Hampden Ln. to Moorland Ln. to Wilson Ln. to Hampden Ln. to Charlcote Rd. to Northfield Rd. I felt better than I had the night before so it was surprising to have been slower. Perhaps it was due to being hillier.
Wednesday Jan 5, 2011 #
9 PM
Running (Street & Trail) 22:31 [3] 2.89 mi (7:47 / mi) +17m 7:39 / mi
slept:6.0 weight:180lbs
From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to Johnson Ave./Hempstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. I worked late and had to abort my planned run on the way home. Instead, after getting Max to sleep, I went out to run and had dinner at 10pm after my run. It was like old times. I was pretty tired starting out.
Tuesday Jan 4, 2011 #
7 AM
Bicycling (Commute) 8:54 [2] 1.54 mi (5:47 / mi)
slept:6.25 weight:181lbs
From Northfield Rd., to the Bethesda Metro Station with Max on the trail-a-bike. It was 27 F and I took it easy to keep down the wind. Max said he was not cold riding behind me. I parked both my bicycle and the trail-a-bike at the metro station.
7 PM
Bicycling (Commute) 8:14 [2] 1.58 mi (5:13 / mi)
From the Bethesda Metro Station to Northfield Rd. with Max's trail-a-bike in tow, and in the dark.
Monday Jan 3, 2011 #
Bicycling (Rollers) 30:00 [3]
slept:5.5 weight:182lbs
Spinning while watching a silly movie.
Sunday Jan 2, 2011 #
Swimming (General) 1:00:00 [2]
While Peggy checked parts of the park for control locations, I played with Max in Greenbelt Pool. It was practically empty. Max and I chased each other. I actually was moving around quite a bit and gave my arms a workout. My eyes felt it too.
1 PM
Running (Trail) 26:57 [3] 3.14 mi (8:35 / mi) +94m 7:51 / mi
slept:7.75 weight:181.5lbs
Greenbelt Park, MD. From the ranger station, I started on the Perimeter Trail going clockwise, then rounded the Dogwood Trail and connectos back to the Perimter Trail to the Sweetgum parking lot. I ran back to the ranger station after that. There was a light rain. The trails were in really good shape but areas of woods adjacent looked about as bad as ever for running. Some short parts of the trail had been relocated, thus slightly lengthening the previous distances slightly.
Saturday Jan 1, 2011 #
6 PM
Running (Street & Trail) 16:54 [3] 2.2 mi (7:40 / mi) +27m 7:24 / mi
From Northfield Rd. I ran up to Custer Rd., to Wilson La., to Exeter Rd. to Glenbrook Rd. to the Bethesda Trolley Trail, to the NIH grounds, to Maple Ridge Rd. to Georgetown Pike, to Huntington Pkwy., to Custer Rd. to Northfield Rd. It was oddly warm, in the mid 50s F and humid. I ran in shorts. I didn't feel sore from running the other day at Blockhouse but I also felt slow from a lack of running.