Training Log Archive: NadimIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Event: 2011 OUSA Convention
9 AM
Running warm up/down (Street & Trail) 9:47 [2] 1.05 mi (9:19 / mi)
slept:6.0
At Happy Valley WMA, in NY, near Syracuse, I jogged over to the start of the 2011 CNYO US Classic Orienteering Championships.
10 AM
Orienteering (Foot) 1:03:19 [4] **** 5.7 km (11:06 / km) +85m 10:20 / km
spiked:7/12c slept:7.0
CNYO: US Classic Championships Day 2 at Happy Valley WMA. I was out for a bit of redemption and mostly I got it. Unlike yesterday, I only had one ten minute error. I was off a bit on #1. Perhaps I should have taken a safer route following the wall from the road but I recovered quickly. I spiked #2, simplifying a lot by ignoring most of the contour detail. I knew enough to go to the top and I did read a Y-shaped valley to know that I was a bit to the right near the end. On #3, I did the same simplifying and stopped on the correct knoll, left of the control. However, I saw another control more to the left and checked it out because visibility was poor enough that I couldn't be sure from the clues. Going to #4, I'm not sure what happened. I though I was coming off a hill correctly before crossing a flat area but I missed. I wandered, then decided to bail out. In the process, I think I headed the wrong way and stopped at my 5th control. I was able to hit #4 after that, just after Greg Lennon had gotten there. Greg had started 4 minutes behind me. I chased and caught him at #5. I took a straight route to #6, crossing both marshes and losing Greg at one since he wanted to go around. I spiked it. Going to #7, I ended off to the right, while going slow on this short leg--others did too. I spiked #8 by going straight too. The control was knocked over when I got there. I tried to stand it up again but the peg of the stake was bent--it just rolled over again. I moved well going for #9. I used the walls and kept good track of where I was the whole way and spiked it. Going to #10, I got hung-up in the fallen branches that were hidden by ferns. I moved of my attack line to the left due to this and ended-up losing time by going around the marsh to the left. The actual location of this control was hard to verify. Going for #11, I paused at a control on an earlier wall intersection. Moving on, I spiked it. I moved pretty well in the open ground but my lack of interval training or even much running shows in my lack of speed.
To day was a much better day overall. I used a hand held magnifier as needed. The magnifier had a handle but it broke at the start when I had dropped it. I just held the lens. It helped a lot. I'll still need to practice with various magnifying options.
To day was a much better day overall. I used a hand held magnifier as needed. The magnifier had a handle but it broke at the start when I had dropped it. I just held the lens. It helped a lot. I'll still need to practice with various magnifying options.
Saturday Jul 30, 2011 #
12 PM
Running warm up/down (Street & Trail) 10:20 [2] 1.0 mi (10:20 / mi)
Warm-up at the Happy Valley Wildlife Management Area near Williamstown, NY. Jogging to the start with a bit of back and forth on a dirt road.
Orienteering (Foot) 1:43:17 [4] ***** 5.8 km (17:48 / km) +85m 16:36 / km
ahr:144 max:165 spiked:5/10c
CNYO Day 1 US Championships at the Happy Valley Wildlife Management Area near Williamstown, NY. This was my debut day running a Green course as an M50+. I had some hopes of doing well but I was also realistic about the competition. I should have been more focused on interpreting the map. In many ways, my head wasn't in it. I gave it a real try some second thoughts about coming this weekend could have factored in. I started out wrong right away with a 180 degree error; this after already seeing JJ Cote head out. I lost about 7 minutes right away. I was fine getting to #2 which only encouraged faster running toward #3 and some sloppy technique. A lot of people had trouble with #3 probably because it was obscured by a bush but I should have been more capable. I must have went past the control at least 4 times. The 2.5m contours were a factor there along with a very tussocked ground that contours didn't capture. I overshot #5 but was okay with perhaps only 2 minutes lost gettting to it. Leaving #5, I managed to make a second 180 degree error and this one was worse than the first. I was following a ridge up on a longer leg and it was just enough parallel to what I was seeing in the woods that I ran the wrong way for 5 minutes and went off the map. I was able to return well enough and went ahead and punched-back in at #5. Tim Parsons was just getting there at the same time. We ran off correctly toward #6 this time with me staying a bit lower. I missed seeing the reentrant up higher and turned back once hitting a stone wall. Tim, who had been behind, was now ahead. I chased him to #7, catching him there. I went back in the lead following compass bearing and reading the bigger features as I got to #8. I left for #9, ahead of Tim but drifted too far to the right. I got somewhat confused by this and took some risks even after locating on stone wall. That lost more time and I was really getting tired at this point. The upper 80 F weather was taking a toll on me. I was okay getting to #10 but was rather confused by the mapping of the walls in this area. I didn't notice that one was mapped with the stony grojund symbol and thought I was making an error crossing another.
I finished okay and was glad that earlier runners had made a path through the field. This was a really poor race for me. I thought of taking a DNF and I almost never think of that. I came away wondering what went wrong. By listening to others and studying the map, I formed a plan for the next day that involved using a tight bearing and using the contours less.
I finished okay and was glad that earlier runners had made a path through the field. This was a really poor race for me. I thought of taking a DNF and I almost never think of that. I came away wondering what went wrong. By listening to others and studying the map, I formed a plan for the next day that involved using a tight bearing and using the contours less.
Friday Jul 29, 2011 #
Note
slept:3.0 weight:173.5lbs
After a bit of yard work and seeing how much Max had learned at swim camp, it was a driving day.
Thursday Jul 28, 2011 #
7 AM
Bicycling (Commute) 17:00 [3] 3.7 mi (4:36 / mi)
slept:5.75 weight:173lbs
From Northfield Rd. to Beech Dr. with the trail-a-bike to drop off Max. Max was a bit cranky before going (got up too early on his own) but he cycled well.
8 AM
Bicycling (Commute) 6:10 [3] 1.44 mi (4:17 / mi)
From Northfield Rd. to the Bethesda Metro Station.
Wednesday Jul 27, 2011 #
8 AM
Bicycling (Commute) 6:21 [3] 1.44 mi (4:25 / mi)
slept:5.75 weight:173lbs
From Northfield Rd. to the Bethesda Metro Station. Nice morning but more traffic and I was short on time.
6 PM
Bicycling (Commute) 6:21 [3] 1.4 mi (4:32 / mi)
From the Bethesda Metro Station to Northfield Rd. I was a bit late. Feeling a bit tired and with it being hot out, I decided it best to skip a planned run.
Tuesday Jul 26, 2011 #
8 AM
Bicycling (Commute) 16:32 [3] 3.42 mi (4:50 / mi)
slept:6.0 weight:173lbs
From Northfield Rd. to Beech Dr. with the trail-a-bike to drop off Max. Due to having missed a traffic light, I rambled along and parallel to Old Georgetown Rd. through the neighborhoods on the return.
9 AM
Bicycling (Commute) 37:46 [3] 12.1 mi (3:07 / mi)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. I had some errands to do this morning so I went into work late. It was relatively cool out. I had a slight tailwind at times. Still feeling sore, I took it fairly easy. There were lots of people on the CCT cycling or running in both directions.
6 PM
Bicycling (Commute) 40:42 11.84 mi (3:26 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I rode relatively easy today. For most of the way, I had an unexpected tailwind. Having gotten past after Dalecarlia, I got a draft to River Rd.
Normally I look at my ride to and from work as a relatively calm time. It's not like the rush I had in the metro system yesterday--people were particularly pushy and frantic to get on a train when I was going home and I had to shout at the person behind me who was literally pushing me into the person in front of me. My ride home today started not quite so bad but with lots more riders and tourists out and about, it was headed that way. Having gotten through this traffic to the Kennedy Center along the river, there I'd come on a couple of cyclists who appeared to have just gotten up from a wreck. They were probably going opposite directions and likely someone was passing another person going their direction--three bikes barely fit the width of the trail. A cursing very irrate but fit looking cyclist was clutching his bleeding and perhaps broken wrist and shouting that no, he wasn't alright to the other cyclists involved.
Normally I look at my ride to and from work as a relatively calm time. It's not like the rush I had in the metro system yesterday--people were particularly pushy and frantic to get on a train when I was going home and I had to shout at the person behind me who was literally pushing me into the person in front of me. My ride home today started not quite so bad but with lots more riders and tourists out and about, it was headed that way. Having gotten through this traffic to the Kennedy Center along the river, there I'd come on a couple of cyclists who appeared to have just gotten up from a wreck. They were probably going opposite directions and likely someone was passing another person going their direction--three bikes barely fit the width of the trail. A cursing very irrate but fit looking cyclist was clutching his bleeding and perhaps broken wrist and shouting that no, he wasn't alright to the other cyclists involved.
Monday Jul 25, 2011 #
11 PM
Running (Street & Trail) 17:33 [3] 2.36 mi (7:26 / mi)
slept:4.75 weight:172lbs (injured)
From Northfield Rd. to Custer Rd. to Battery Ln. to Exeter Rd. to Edgemoor Ln. to Hampden Ln. to Moorland Ln. to Wilson Ln. to Aberdeen Rd. to Garfield St. to Northfield Rd. Not having bicycled due to predicted rain, and the air being cooler, I felt like I needed to get out for a run. I had spent the evening finishing off an area of painting so it was late when I got out. My enthusiasm waned just before getting out as I was starting to get tired. That made starting off on the run more difficult. I struggled getting into a rhythym and my legs were sore from Saturday. After getting up the initial hill I started loosening up though I never had a good sense of pace nor how much I was pushing. I continued to have to exert effort to get up hills but finished okay. The good news was that my toe didn't hurt while being protected in my running shoe. It should get better soon.
Sunday Jul 24, 2011 #
Calisthenics (General) 2:00 [3]
weight:170.5lbs (injured) (rest day)
45 situps. I was busy painting much of the time and later visiting my family. My left big toe is still hurting but not as much as after yesterday. It does make me walk funny for now. My toe hurting factored into my decision not to run today.
Saturday Jul 23, 2011 #
1 PM
Orienteering (Control Setting) 2:18:00 [2] 5.73 mi (24:05 / mi)
20c slept:7.0 weight:170.5lbs (injured)
Lake Needwood, Montgomery County, MD. As usual, I got a later than planned start at setting controls. I had arranged to do this with Stephen who is training to gain berth in an Army position in which orienteering skill is one of the required qualifications. We proceeded counter-clockwise around the lake as I explained orienteering maps, ways navigate to controls, and ways to verify the location. We were slowed by the approximate 100 F weather (it was predicted to reach 101 F), and some high grasses. An area of mixed open and rough open which was a lot of fun in the winter to map, was covered by invasive stilt grass. Despite having +2 hours to do this in, we started to get behind. I rushed in a few places and as a result may have set a few controls a little off. I discovered a new trail being made very close and parallel to another--I'm not sure why they'd want to do that but I will eventually come back to map it. I had carried water with me but didn't drink much until after rounding the lake. The cummulative effect of the heat and time out started wearing us down. I also managed to hurt my left big toe somehow--something seemed to get in my trail shoe and it felt like it cut me under the joint when I stepped on it. Afterward when I got my shoe off, I expected to see blood but there none and I was able to finish okay.
I set a few controls w/o Stephen, planning to meet him ahead. Down to the last 3 controls, I figured I'd have enough time to finish, then I realized that I left the bag full of controls back up the hill at the previous control. It wasn't fun going back for them but I ended up doing it, setting the other controls and getting to the parking lot to finish just before 4pm when people were ready to start. Stephen went out to put water at the one water stop but had a mishap along the way--his backpack opened up and most of the 2 gallons spilt away :( Heidi Onkst had some extra so we got about a gallon placed. About 15 people came which was a great turnout for such a hot day.
I set a few controls w/o Stephen, planning to meet him ahead. Down to the last 3 controls, I figured I'd have enough time to finish, then I realized that I left the bag full of controls back up the hill at the previous control. It wasn't fun going back for them but I ended up doing it, setting the other controls and getting to the parking lot to finish just before 4pm when people were ready to start. Stephen went out to put water at the one water stop but had a mishap along the way--his backpack opened up and most of the 2 gallons spilt away :( Heidi Onkst had some extra so we got about a gallon placed. About 15 people came which was a great turnout for such a hot day.
6 PM
Orienteering (Control Pickup) 17:51 [2] *** 1.26 mi (14:10 / mi)
spiked:4/4c
Lake Needwood, MD. Peggy had picked-up the controls around the lake as she did her course. Eddie Bergeron volunteered to go out again to get the farthest controls, and I got 4 others on some of the hilly terrain. We had a nice dinner later.
Friday Jul 22, 2011 #
7 AM
Bicycling (Commute) 17:00 [3] 3.62 mi (4:42 / mi)
slept:6.0 weight:170.5lbs
From Northfield Rd. to Beech Dr. and back on the trail-a-bike to drop off Max. We went, and I returned going the longer back way through neighborhoods, past Ayrlawn Park. It was warmish but Max was pedaling well.
8 AM
Bicycling (Commute) 13:45 [3] 2.93 mi (4:42 / mi)
From Northfield Rd. to the Bethesda Metro Station. I had to go back home half way there when I realized that I'd forgotten to pack my work shoes. It was awkward riding with both my backpack and my laptop dangling off my shoulders and bumping my legs as I pedaled. If it weren't for the laptop, I would have ridden all the way to work.
6 PM
Bicycling (Commute) 5:46 [3] 1.41 mi (4:05 / mi)
From the Bethesda Metro Station to Northfield Rd. It's always fun to leave work on a Friday.
Thursday Jul 21, 2011 #
10 PM
Running (Street & Trail) 31:02 [3] 4.06 mi (7:39 / mi)
slept:6.0 weight:173lbs
From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to to Singleton Dr. to Bulls Run Pkwy., to the trail along the school to Bradmore Dr. to Folkstone Rd. to Hartsdale Ave. to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. It was 89F and humid but it still felt much better than it had during the daytime. I had worked in Beltsville, MD earlier in the day. I was thinking of going for a run in Greenbelt Park but the heat discouraged me and I thought it'd be better to get Max as soon as possible since his summer camp is mostly outside. He'd finished using the pool and I found him inside watching a movie with the other kids. My run this night started slow--it was really dark in Greenwich Park. I was about 15:30 at 2 miles but I picked up the pace. Overall, I felt much better than running the other day this week, however my left calf started out tight from that run. After finishing I walked around to cool off and found that I was more wobbly than expected. My left hand was a little numb too like I feel once in a while when riding my bike.
Wednesday Jul 20, 2011 #
7 AM
Bicycling (Commute) 17:17 [3] 3.1 mi (5:35 / mi)
slept:4.0 weight:172lbs
From Northfield Rd. to Beech Dr. and back on the trail-a-bike to drop off Max. We went out through Greenwich Park and on sidewalks on Old Georgetown Rd. There were too many narrow spots as well as foot and auto traffic. Returning, I went via neighborhood streets using Beech Dr. and Heampstead Rd. That was much better and quicker, despite it being longer and a little hillier. My legs felt a little better after running yesterday.
8 AM
Bicycling (Commute) 6:30 [3] 1.41 mi (4:37 / mi)
From Northfield Rd. to the Bethesda Metro Station. For some reason, my wireless computer would not register movement so the time is estimated.
6 PM
Bicycling (Commute) 7:30 [2] 1.4 mi (5:21 / mi)
From the Bethesda Metro Station to Northfield Rd. I carried back the backpack holding a change of clothes that I had brought this morning, the bag and change of clothes from my run yesterday, and a laptop which I had forgotten that I'd have to take due to working off-site on Thursday. I looked like a bag guy and it was awkward with them all hanging off me.
10 PM
Bicycling (Commute) 16:02 [3] 3.95 mi (4:04 / mi)
From Northfield Rd. to Montgomery Mall. I went to pickup our van that Peggy had left after she got her car fixed. It was fun riding at night but warm. I had to keep an eye out for nasty potholes and came close on at least one deep one which would have been bad to get rutted in.
Tuesday Jul 19, 2011 #
6 PM
Running (Street & Trail Commute) 21:52 [3] 2.76 mi (7:55 / mi)
slept:6.5 weight:173.5lbs
From the Friendship Heights Metro Station at Western Ave., Friendship Rd. to Willard Ave. to the Little Falls Trail, to River Rd. to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to the Bethesda Metro Station. With heat alerts, the threat of thunderstorms, and my legs feeling tired from cycling, I decided to try a run. It had been so long since I last ran on roads or paved trails that I didn't know what to expect. It was around 95-96F when I got started and rather humid. That turned out not to bother me as much as my legs. The slightest upslopes take much more effort than it should. With the cycling I've been doing, I was expecting it. It should benefit me later. For now, it's just something to slog through. The one trail split I took was 8:00/mile pace. I was loosening-up a bit as I went but my stride seemed alien. I stretched afterward.
Monday Jul 18, 2011 #
7 AM
Bicycling (Commute) 37:53 12.1 mi (3:08 / mi)
slept:5.0 weight:173.5lbs
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. Riding my road bike, there was a lot of traffic on both the roads and on the trail. It was just aboutt the busiest day on the trail that I could remember with lots of cyclists, runners and walkers. Weaving through these, I pulled for a while, got a little bit of a draft, but also got passed and dropped on an acceleration. I picked-up the pace during that but overall, I was just too tired and didn't need that kind of work for now. Headwinds from the south were felt for most of the way.
5 PM
Bicycling (Commute) 40:59 11.79 mi (3:29 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. Having had a headwind in the morning and seeing a wind shift at noon from the flags visible around the National Mall, I was disappointed thinking I'd have a headwind going back. However the wind continued to shift. I only had a headwind for about a mile initially. It was afterward mostly a tailwind. Being tired, I needed it. I passed a lot of people on the trail. I towed one of them in my draft much of the way up the hill toward Bethesda, but then he helped out on the stretch from Dalecarlia to River Rd. The humidity was high and temperatures in the 90s F somewhere.
Sunday Jul 17, 2011 #
11 PM
Calisthenics (General) 2:00 [3]
slept:7.0 weight:171.5lbs (rest day)
45 situps. I had a busy day cleaning and doing more painting. Our family also went into VA to visit my dad who's back in the hospital again. There was a small opportunity to workout but I thought some rest might be beneficial.
Saturday Jul 16, 2011 #
4 PM
Orienteering (Foot) 1:13:30 5.5 km (13:22 / km)
slept:7.0 weight:171lbs
Wheaton Regional Park, MD. Mark Mace's used perhaps his last training before the Deaf World Orienteering Champs in Ukraine, to set the Summer Short Series training for today. It was a no trails session. The course was fine, the weather was good but the summertime vegetation with the added difficulty of invasive stilt grasses and unmapped tree fall made it a tough go. I couldn't keep a steady pace due to stumbling and pushing my way through ground cover and clutter. It didn't help that I hadn't run in a long time and my legs were dead from the cycling this week. I guess it's still practice in terrain that I could encounter in other A-meets later this summer so it was at least good for the mental aspects.
I had trouble finding some controls. To avoid unmapped tree fall, I ran around it and subsequently missed #5. When going to #6, I intended to take the trail around rather than climb over the main hill in the park with the unmapped tree fall again however, relying on trail memory, I missed a turn which may no longer be on the map. On a short leg to #7, I was on target but the control was misplaced. David Onkst started a minute ahead of me and I'd caught him around #2 but I caught back up with him at #9. I was okay going to #10 and #11. I missed #12 though as Tom Wells pointed out, if I'd looked carefully from #11, I would have seen it (later I did when I returned to pick-up these controls). I had used the trail getting to #12 (not shown on the map that I was using) and missed it. It was in the correct line but I think the correct root stock would have been a much larger one nearer the bottom of the reentrant. I hit #13 okay and went to what I believe was the correct feature for #14; that cairn is in an area that is poorly mapped. I was the last starter and time was getting short so I went on without looking further. I hit #15 and #16 well and picked-up both controls as I did since it was after 6pm by then. That may have confused a few people who were still behind me.
I had trouble finding some controls. To avoid unmapped tree fall, I ran around it and subsequently missed #5. When going to #6, I intended to take the trail around rather than climb over the main hill in the park with the unmapped tree fall again however, relying on trail memory, I missed a turn which may no longer be on the map. On a short leg to #7, I was on target but the control was misplaced. David Onkst started a minute ahead of me and I'd caught him around #2 but I caught back up with him at #9. I was okay going to #10 and #11. I missed #12 though as Tom Wells pointed out, if I'd looked carefully from #11, I would have seen it (later I did when I returned to pick-up these controls). I had used the trail getting to #12 (not shown on the map that I was using) and missed it. It was in the correct line but I think the correct root stock would have been a much larger one nearer the bottom of the reentrant. I hit #13 okay and went to what I believe was the correct feature for #14; that cairn is in an area that is poorly mapped. I was the last starter and time was getting short so I went on without looking further. I hit #15 and #16 well and picked-up both controls as I did since it was after 6pm by then. That may have confused a few people who were still behind me.
6 PM
Orienteering (Control Pickup) 8:23 [2] 0.8 km (10:29 / km)
Wheaton Regional Park. I picked-up 2 controls using trails most of the way. I was glad that this was a short task. Eddie Bergeron and Ted Good picked-up other farther away controls as did VIrgina.
A large group turned-out today and about 14 went to dinner at Ledo Pizza in Wheaton afterward. It was overall a successful outing.
A large group turned-out today and about 14 went to dinner at Ledo Pizza in Wheaton afterward. It was overall a successful outing.
Friday Jul 15, 2011 #
7 AM
Bicycling (Commute) 11:08 [3] 2.1 mi (5:18 / mi)
slept:5.1 weight:171.5lbs
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max.
Bicycling (Commute) 37:07 12.1 mi (3:04 / mi)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. After dropping off Max, I switched over to my road bike. There were lots of people on the trail today; no doubt that the continued cooler weather encourged some. Winds were mixed. I got a draft along Ohio Dr. water after catching a group.
5 PM
Bicycling (Commute) 40:22 [3] 11.79 mi (3:25 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I got more mixed winds on the way home. It was hard to understand what the overall direction was. I was going faster and slower in places I wouldn't have expected and couldn't tell how much it had to do with the wind or being tired. The CCT was pretty busy with cyclists. My left knee has felt funny for the last two days and it has been hard to pop. I'm wondering if there is some kind of adaptation going on from the increased cycling this week.
Bicycling (Commute) 11:08 [3] 2.1 mi (5:18 / mi)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to pickup Max. Trying to make a quick change, I've not been using cleats on my commuter bike when picking-up Max this week and my calves really feel it as I struggle on the few hills along the way. I really feel a difference from riding my road bike. It's in a way that seems to be more than just the occasional pulling of my weight, Max's +50 lbs. and the two bikes. Max can and does pedal most of the time but his erratic level of effort through the ride puts me in what feels like accelerations and decelerations.
Thursday Jul 14, 2011 #
7 AM
Bicycling (Commute) 11:08 [3] 2.1 mi (5:18 / mi)
slept:6.2 weight:171.5lbs
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max.
Bicycling (Commute) 37:23 [3] 12.1 mi (3:05 / mi)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. After dropping off Max, I switched over to my road bike. It was much cooler this morning. I rode alone and got some aid along the water from a wind apparently coming out of the NE. I was feeling somewhat tired.
5 PM
Bicycling (Commute) 40:15 [3] 12.79 mi (3:09 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I got some mixed winds on the way home but mostly, they were helping or neutral. I was feeling tired from the mileage increase this week.
Bicycling (Commute) 11:00 [3] 2.1 mi (5:14 / mi)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to pickup Max. Time is estimated.
Wednesday Jul 13, 2011 #
7 AM
Bicycling (Commute) 10:48 [3] 2.1 mi (5:09 / mi)
slept:5.0 weight:171lbs
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max. Felt a little better this morning.
Bicycling (Commute) 36:41 12.1 mi (3:02 / mi)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. After dropping off Max, I switched over to my road bike. I kept an easier pace and rode alone until picking-up a drafter just before Glover Archbold Park. There was just a slight tailwind.
5 PM
Bicycling (Commute) 40:41 [3] 11.79 mi (3:27 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. It was damp but calm and somewhat comfortable after a thunderstorm passed and I got going. At Fletchers Boathouse I finally caught up with a guy who was going close to my pace. As we climbed, I stayed behind him but he turned off near Sibley Hospital. I moved more slowly homeward wondering if there was a headwind or not.
Bicycling (Commute) 11:20 [3] 2.1 mi (5:24 / mi)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to pickup Max.
Tuesday Jul 12, 2011 #
7 AM
Bicycling (Commute) 11:15 [3] 2.1 mi (5:21 / mi)
slept:6.0 weight:172lbs
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max.
Bicycling (Commute) 36:10 [4] 12.1 mi (2:59 / mi)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. After dropping off Max, I switched over to my road bike. I tried to keep an easier pace but at Wilson Blvd., my route converged with another guy who was riding an ever fashionable fixed gear bike. I pulled ahead riding what I felt was my pace but with some traffic intersections he was right on me again. With further pushing on some upgrades, the pace quickened but I still led. Somewhere after Fletcher's Boathouse, I caught another fast pair and rested behind them for a minute. I passed and pulled them for a while before getting a rather fast payback pull from one of them into Georgetown. I ran into more traffic near the office but would have easily been under 36:00 otherwise. Winds were calm.
5 PM
Bicycling (Commute) 41:15 [3] 11.79 mi (3:30 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. It was 97F starting out. I gave myself more time so I was less in a rush to get home to pickup Max today. It was a good thing too because there were headwinds and I was feeling a bit tired. I was still cruising but got passed after the Dalecarlia resevoir. I hung on until River Rd. but wisely backed off and took it easier from there.
Bicycling (Commute) 11:40 [3] 2.1 mi (5:33 / mi)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to pickup Max. With Max getting heavier, it feels like it's getting harder to ride with him but I also think I'm just a bit more tired too. Not using cleats made it feel harder too.
Monday Jul 11, 2011 #
7 AM
Bicycling (Commute) 11:43 [3] 2.1 mi (5:35 / mi)
slept:4.5 weight:172.5lbs (sick)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max.
Bicycling (Commute) 39:07 [3] 12.1 mi (3:14 / mi)
(sick)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. After dropping off Max, I switched over to my road bike. There were headwinds from the south. I felt sluggish, perhaps still not up to full lung capacity.
5 PM
Bicycling (Commute) 39:15 [4] 11.79 mi (3:20 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I was in a rush to get home to pickup Max today. I moved out quickly almost from the start and took advantage of the tailwind that was there most of the way. It was hotter than it had been. My strength held up until about Bradley Blvd. but I arrived home with just enough time to head out on bicycle again.
Bicycling (Commute) 11:30 [3] 2.1 mi (5:29 / mi)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to pickup Max.
Sunday Jul 10, 2011 #
Calisthenics (General) 2:00 [3]
slept:8.0 weight:172.5lbs (sick)
45 situps. I painted indoors for about 4 hours. Once again, there wasn't much time for anything else. However, Max and I did go bowling later.
Saturday Jul 9, 2011 #
Calisthenics (General) 2:00 [3]
slept:8.0 weight:170.5lbs (sick)
45 situps. After doing some painting in our house, there wasn't much time for anything else.
Friday Jul 8, 2011 #
7 AM
Bicycling (Commute) 11:27 [3] 2.1 mi (5:27 / mi)
slept:6.0 weight:171.5lbs (sick)
From Northfield Rd. to Ayrlawn Park and back using the trail-a-bike to drop off Max.
8 AM
Bicycling (Commute) 39:25 12.1 mi (3:15 / mi)
(sick)
From Northfield Rd., Bethesda, MD, to 12th & C St. SW, Washington, D.C. After dropping off Max, I switched over to my road bike. As I was leaving my neighbor Jim Hurley came out with his bike so I waited a bit and we road together. We had some detours and traffic but basically road the same pace and switched-off leading. Jim was trying out his new Specialized road bike with a nice Garmin computer. I was still a bit weak on hills and into the SW headwind at times. Jim stopped in Georgetown at a bike store on Water St. owned by another nearby neighbor.
5 PM
Bicycling (Commute) 43:43 [3] 11.79 mi (3:42 / mi)
(sick)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. Light rain was falling when I started but this was finished before I got to Lincoln Circle. There were very few people out riding. It was humid. I kept a good pace but slowed feeling more out of breath and tired approaching Massachusetts Ave. and beyond.
Thursday Jul 7, 2011 #
7 AM
Bicycling (Commute) 11:47 [3] 2.1 mi (5:37 / mi)
slept:5.75 weight:173lbs (sick)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max. Though I didn't feel much stronger, my improved time would indicate that my strenghth is returning.
The last few days back at work were almost backtracking recovery progress with more congestion in my lungs, and a feel of less oxygen getting to my muscles--I've been getting out of breath even walking up small inclines and stairs. Both of my legs cramped last night like they had worked hard the day before. When out and about over the weekend, it forced me to clear my lungs. I've still got another week of medicine to go through.
The last few days back at work were almost backtracking recovery progress with more congestion in my lungs, and a feel of less oxygen getting to my muscles--I've been getting out of breath even walking up small inclines and stairs. Both of my legs cramped last night like they had worked hard the day before. When out and about over the weekend, it forced me to clear my lungs. I've still got another week of medicine to go through.
8 AM
Bicycling (Commute) 6:30 [3] 1.41 mi (4:37 / mi)
(sick)
From Northfield Rd. to the Bethesda Metro Station.
6 PM
Bicycling (Commute) 5:40 [3] 1.41 mi (4:01 / mi)
(sick)
From the Bethesda Metro Station to Northfield Rd. It's not full yet but in both running up the metro escalator stairs, and riding home, I could definately feel my strenghth returning.
9 PM
Bicycling (Commute) 14:07 [3] 3.31 mi (4:16 / mi)
From Northfield Rd. to Elm St. at Wisconsin Ave., and back. I went out to see a late movie. Fun!
Wednesday Jul 6, 2011 #
7 AM
Bicycling (Commute) 12:40 [3] 2.1 mi (6:02 / mi)
slept:6.5 weight:174.5lbs (sick)
From Northfield Rd. to Ayrlawn Park and back on the trail-a-bike to drop off Max. I'm still weak from being sick.
8 AM
Bicycling (Commute) 7:30 [3] 1.41 mi (5:19 / mi)
(sick)
From Northfield Rd. to the Bethesda Metro Station.
6 PM
Bicycling (Commute) 7:00 [3] 1.41 mi (4:58 / mi)
(sick)
From the Bethesda Metro Station to Northfield Rd. The metro trains were slow due to mechanical troubles on my train--it kept starting and stopping. Next it skipped my stop.
Tuesday Jul 5, 2011 #
5 PM
Bicycling (Commute) 45:03 [3] 11.59 mi (3:53 / mi)
slept:7.0 weight:175lbs (sick)
From 12th & C St. SW, Washington, D.C. to Edgemore Ln., Bethesda, MD. I rode my road bike back to Bethesda. I had been unable to ride it home on Thursday when I had gotten too sick. I was still rather weak but only got passed twice. It was a nice calm ride in fair weather.
Monday Jul 4, 2011 #
10 AM
Orienteering (Control Pickup) 1:39:00 [3] 5.75 km (17:13 / km)
spiked:12/16c slept:7.0 weight:175.5lbs (sick)
Meadowood Park, Mason Neck, VA. After other runners had gone for a while, I set out to pickup controls for Peggy's SSS training exercise which focused on ascending or descending a slope to a control. I was right on target for the first 10 but some map issues, misinterpreting, and a misplaced control caused trouble for most of the rest. The main issue was that I was just too weak. I did stop on the way to #5 on the long course to check Dan Do's short course map and make sure I wouldn't pickup her controls too early. I think I helped her heading out a bit from the bridge too. The ground cover/forest in this park was the best of the weekend; a little damp but pretty nice for summer in the DC area. The temperature in the forest wasn't so bad either. I was pretty worn out by the end in the open field where Peggy and Max were waiting.
12 PM
Swimming (General) 20:00 [1]
(sick)
More time in the Pirate's Cove Pool, in Pohick Bay Regional Park, with Peggy and Max. We chased and squirted each other, then Max went off to continue doing loops in the water and slide.
We saw Cars 2 later. I enjoyed it as well as a cold drink in an air conditioned theater.
We saw Cars 2 later. I enjoyed it as well as a cold drink in an air conditioned theater.
Sunday Jul 3, 2011 #
8 AM
Hiking (Street & Trail) 1:15:00 2.0 mi (37:30 / mi)
slept:8.0 (sick)
Pohick Bay Regional Park, VA. After a rain stormy night in our tent and a quick breakfast, Peggy went to setup controls for a Monday training session. Max and I went on a hike in which I went down memory lane a bit. In high school, I had been part of an self-organized week long running camp and had camped in very close to the same spot. We would run in the morning and run in the evening, with time for the pool and other things.
Max and I hiked down one of the trails that we had used to come back to camp on in our morning runs some 33 years back. More recently when orienteering in the park, I didn't cross this area much and I didn't expend the energy to try to figure out where I'd been earlier. Some trails had changed. Memories came to me pretty quickly as we started down the trail and saw two women running up it. I could recall at a fork that I had come up the fork on the right which was now dead ended for it being too steep a slope. Max and reached Pohick Bay and saw a beautiful looking river with marsh plants and blue herons swooping past low over the water. Max was tired so he thought most of this hike was boring except when we played chasm of doom at bridges. This was like the Monty Python and Holy Grail skit where I'd get to ask him questions before he could pass. I soon had to switch the game around so that he'd have to get an answer correct before getting swung aside. We eventually got to the park docks while going around a patch of private property--in the 1970's, this area wans't marked as being closed off and we had a shorter path. Max ran out of energy climbing uphill back to the upper lot. I gave him a lift partway and this made it an effort for me. He weighs about 50lbs. now.
Max and I hiked down one of the trails that we had used to come back to camp on in our morning runs some 33 years back. More recently when orienteering in the park, I didn't cross this area much and I didn't expend the energy to try to figure out where I'd been earlier. Some trails had changed. Memories came to me pretty quickly as we started down the trail and saw two women running up it. I could recall at a fork that I had come up the fork on the right which was now dead ended for it being too steep a slope. Max and reached Pohick Bay and saw a beautiful looking river with marsh plants and blue herons swooping past low over the water. Max was tired so he thought most of this hike was boring except when we played chasm of doom at bridges. This was like the Monty Python and Holy Grail skit where I'd get to ask him questions before he could pass. I soon had to switch the game around so that he'd have to get an answer correct before getting swung aside. We eventually got to the park docks while going around a patch of private property--in the 1970's, this area wans't marked as being closed off and we had a shorter path. Max ran out of energy climbing uphill back to the upper lot. I gave him a lift partway and this made it an effort for me. He weighs about 50lbs. now.
4 PM
Swimming (General) 45:00
(sick)
Pohick Bay Regional Park, VA. Time splashing and stroking while Max ran circles up and down the Pirate's Cove slide. I got some real arm work done.
5 PM
Orienteering (Control Pickup) 1:20:32 [3] 4.13 mi (19:30 / mi)
spiked:9/11c slept:8.0 (sick)
Mason Neck State Park, VA. The Summer Short Series training today had been a score-O event designed by Tom Strat. Tom had made the map of this park. Those familiar with it know it for it's flatness. Tom wanted to improve the map somewhat by sending us to the mapped root stocks. We found more mappable ones than were mapped and at least one mapped one which shouldn't have been mapped because it didn't exist. When I got started, I was sent north of the main park road, not my preference. This was my first real try at running since getting sick. I proved immediately to be weaker than normal when I got out of breath right away. Attacking off the road, I missed the first control and took some time getting back together for it. This lost me time but I hit controls better afterward. I probably lost about 7 minutes on the first one, and only 2 minutes for the rest of the controls. It was humid and I sweat a lot. Thunderstomrs were threatening at the end.
8 PM
Note
After the long sticky day and a nice cooler dinner at a nearby restaraunt, rains fell. Peggy was worried about dire forecasts for falling trees and I'd since the ground tarp for the tent had gotten separated from the tent sack before we came, we decided to bag the camping for the night. This dissapointed Max but he was rather tired as it was. I anticipated a better night sleeping but I awoke with a nasal drip that caused me to erupt with a hacking cough and kept me awake for a while.
Saturday Jul 2, 2011 #
1 PM
Hiking (Foot) 1:15:00 [1] 2.0 mi (37:30 / mi)
slept:6.25 weight:174lbs (sick)
Pohick Bay Regional Park, VA. Walking with Max to/from a generous motorboat ride given by Tom and Trish Strat, then to the pool and a couple of trips to the bathroom. With more coaxing needed than I expected, Max got towed in an innertube. It wasn't clear if he was enjoying it but he did smile a lot. Being ill but getting better, it was victory enough for me just to have made it to the park. I chose to stay out of the river water. On the way to and from the boat, Max and I picked a few blackberries to eat.
4 PM
Swimming (General) 15:00 [3]
(sick)
Playing and splashing in the Pohick Pool with Max while others struggled in the heat with slope control practice as part of Summer Short Series training. The pool water was cool. I did get out of breath easily but managed some strokes when there was open water. There wasn't a lot of open water since the park was packed for the holiday weekend.
Friday Jul 1, 2011 #
Note
slept:12.0 weight:173.5lbs (sick)
The fevers and chills continued. I left my bicycle at work yesterday and Peggy and Max picked me up from the metro station. After a couple of tries at seeing a doctor today, I finally got to see one. The diagnosis is strep throat. I got antibiotics. The consolation is that my weight is down :)