Training Log Archive: NadimIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
7 AM
Bicycling (Commute) 50:40 14.1 mi (3:36 / mi)
slept:5.66 weight:173lbs
From Northfield Rd., Bethesda, MD, to Arylawn Park, then to 12th and C St. SW, Washington, D.C. I was going to drive Max to camp but the van didn't start. Max and I rode there, then I rode into town, utilizing Bradley Rd. and Kennedy Dr. to get to the Capital Crescent Trail. I rode alone. There were headwinds from the SE. I tried not to push too much.
6 PM
Bicycling (Commute) 40:54 [3] 11.7 mi (3:30 / mi)
From 12th St & Independence Ave., SW, Washington, D.C. to to Northfield Rd., Bethesda, MD. I left work late so I first had to ride through the courtyard and basement of the building to get to 12th & Independence Ave., SW. I rode quickly getting to Georgetown with traffic and then a tailwind. The tailwind held up most of the way home but after Massachusetts Ave., I slowed more.
Monday Jul 30, 2012 #
7 AM
Bicycling (Commute) 36:43 12.1 mi (3:02 / mi)
slept:4.65 weight:172.5lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. With some early traffic, I took a more relaxed pace getting to the Capital Cresent Trail (CCT). Some other cyclists converged there. My pace picked-up pulling the posse all the way to Georgetown. After Georgetown, I slowed up. There were headwinds from the E/SE. It was around 73 F starting out but with humidity and climbing temperatures, I was still wet when I finished.
6 PM
Bicycling (Commute) 40:20 [3] 11.9 mi (3:23 / mi)
From 12th & C Street, SW, washington, D.C., to Northfield Rd., Bethesda, MD. I had a nice tailwind for most of the way. Not breaking 40 minutes (I wasn't watching the time) shows tiredness from increased cycling.
Sunday Jul 29, 2012 #
Bicycling (Commute) 54:55 [3] 14.51 mi (3:47 / mi)
slept:9.0 weight:174lbs
From Northfield Rd., to Lake Needwood, via Lake Frank. I rode on streets a lot trying to avoid the bumpier Rock Creek Trail. With traffic, I missed a turn. Loath to turn back, I ended up compounding the problem. Eventually back on the Rock Creek Trail, I went up the new paved trail to Lake Frank, taking a GPS track for use in updating the map. I never felt that strong on this ride. My legs ached on hills.
Orienteering (Field Checking) 1:40:00 [1] 1.5 mi (1:06:40 / mi)
Lake Needwood. I went around trying to capture updates to the map that became necessary after the decherow storm a few weeks back. There were a bunch of new rootstocks, some close together. I took GPS tracks to help with the vegetation changes. Drafting in the field was more difficult without my compass; it's usually in a pouch that I keep for drafting but I think I lended it out a while back. To get rootstocks, I had to lineup with other mapped features.
Bicycling (Commute) 43:14 [3] 11.6 mi (3:44 / mi)
From Lake Needwood, to Northfield Rd. I stuck to the Rock Creek Trail and Beach Dr. until Grosvenor Rd. and the Bethesda Trolley Trail. It was easier than going out but still felt like more work than it should have been.
Saturday Jul 28, 2012 #
12 PM
Orienteering (Foot) 1:08:11 [3] 5.17 mi (13:11 / mi) +215m 11:41 / mi
spiked:9/10c slept:4.5 weight:173.5lbs
Summer Short Series at Prince William Forest (PWF). After a delay from traffic, I got people started. Everyone had a control to put out. They then ran short or long courses while Max and I waited. I got started after Peggy returned. Despite summer vegetation, the woods were pretty nice. This terrain has a lot of subtle intricacy. I spiked most things despite most of the controls having been picked up. However, on number 7 of the long course, I made a big parallel error, realizing things were truly wrong while on the way to number 8 and somehow getting there. It had been hot and humid so I was pretty tired after that. I didn't get to the long leg that I'd designed, and I took a trail back.
Friday Jul 27, 2012 #
8 AM
Bicycling (Commute) 36:16 12.1 mi (3:00 / mi)
slept:6.5 weight:173.5lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. I slept past my alarm. I didn't eat that much yesterday so I was a bit surprised at the weight gain; I suppose I'm retaining some water. Speaking of which, one of Max's guppies has already died so we spent more time burying Big Eye.
After getting Max to camp (he has his swim show today) I decided I didn't want to miss another day. My work schedule yesterday was up in the air with a potential to go to Beltsville for a meeting. I ended-up teleconferencing. Though that is usually fine, the acoustics of about 10 people in a big room all talking at once was not conducive for arguing my recommendation for a change--the change went through but it was stressful. When I got home I was tired and there were thunderstorms so I didn't run or ride. This morning it was in the mid 70s F but very muggy from the storms. More leg sorenesss and a hint of a headwind from the south had me slower, especially the last mile.
After getting Max to camp (he has his swim show today) I decided I didn't want to miss another day. My work schedule yesterday was up in the air with a potential to go to Beltsville for a meeting. I ended-up teleconferencing. Though that is usually fine, the acoustics of about 10 people in a big room all talking at once was not conducive for arguing my recommendation for a change--the change went through but it was stressful. When I got home I was tired and there were thunderstorms so I didn't run or ride. This morning it was in the mid 70s F but very muggy from the storms. More leg sorenesss and a hint of a headwind from the south had me slower, especially the last mile.
Bicycling (Commute) 43:51 [3] 12.12 mi (3:37 / mi)
From 12th St & Independence Ave., SW, Washington, D.C. to to Northfield Rd., Bethesda, MD. I left work late so I first had to ride through the courtyard and basement of the building to get to 12th & Independence Ave., SW. I rode steadily, stopping off to pickup dinner (Chipotle) per a request from Max.
Wednesday Jul 25, 2012 #
10 AM
Bicycling (Commute) 6:11 [3] 1.41 mi (4:23 / mi)
slept:6.5 weight:171lbs
From Northfield Rd. to the Bethesda Metro Station. The day was somewhat disrupted by needing to go to a doctor appointment in the morning. After getting back, I went to work. My legs were a bit sore or just achy.
10 PM
Running (Street & Trail) 40:37 5.51 mi (7:22 / mi) +86m 7:02 / mi
From Northfield Rd., Greenwich Park to Old Georgetown Rd. to W. Cedar Ln. to Elmhirst Pkwy. to Cedar Ln. to the Rock Creek Trail, to Connecticut Ave., to the Georgetown Branch Trail., to Elm St. to Wisconsin Ave., to the Bethesda Metro Station. After rushing out of the office to get home in time to get Max his first pets (Fast Fist, Speedy, Big Eye, and The Chosen One), I was still full from eating dinner out. I went grocery shopping and was wondering how Iwas going to get a decent run in. My legs were still somewhat achy. At least it was nice out; at 78 F, it was much better than a typical July night.in the DC area. The humidity was low too. I took it easy getting out the first quarter mile. I had to for the way I was feeling but also because of the darkness under the trees; darker than on average despite a quarter moon. Slowly, I picked up speed without trying too hard. I misread my mile split. Thinking 7:37 was faster than expected, when I got home I found that it was really 7:27. Going down the hill into Rock Creek was a lot quicker despite slowing down when I ran off the paved trail by accident in the dark. I cruised along and climbed out along Connectucut Ave. without much trouble. I pushed the last mile or so up the Georgetown Branch Trail in the dark. It was surprising all around at the finish when I looked at my average mile time. I guess the weather and warming-up make a lot of difference. Too bad tomorrow is going to be just as confusing a day but hotter.
11 PM
Bicycling (Commute) 5:54 [3] 1.41 mi (4:11 / mi)
From the Bethesda Metro Station to Northfield Rd. I had finished my run at the station so that I could retrieve my bicycle.
Tuesday Jul 24, 2012 #
8 AM
Bicycling (Commute) 31:02 [4] 12.1 mi (2:34 / mi)
slept:6.1 weight:170.5lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. I got out to a fair start with some tiredness from my run yesterday. There was little traffic. Once again, once on the CCT, I moved fast. Two other riders, one in front and one behind me converged within about 10 seconds of each other. The guy in front of me was carying a rack with trunk and other stuff. He didn't look that fast but knew I was behind as he speeded-up. I caught him as trail traffic naturally caused him to slow but I never saw the guy behind again. We were zipping along at 25-26 mph. That's too fast for me to sustain so I stayed behind. We caught another guy who was going fast, and then the guy in front of me slowed to his pace. As we hit the small rise at Dalecarlia, they slowed a lot so I figured it was my turn to do some work. I got us up to 23 mph, then after cresting the rise, they sprinted-off around me. I lost contact as they passed but was doing up to 28mph for a while and still losing them. I rested-up on the flats after catching another guy going around 20mph. I took over at a faster pace, then he helped get me into Georgetown. The rest of the way, was more sane. I thought about there being a headwind but the willow trees along Ohio Dr. showed nothing. In reality, it was probably that I was tired. It was still pretty humid but in the upper 70's to low 80s F--I was pretty wet afterward. However, I was really surprised at the time shown. I hadn't been looking at the time, just occaisionally the speed. This must be the fastest time I've ever done while commuting this route--I thought it'd be close but not 3 minutes faster.
6 PM
Bicycling (Commute) 40:57 [3] 11.9 mi (3:26 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. There were some pretty good headwinds getting to Georgetown, then less. I moved fairly well into the winds but I was also feeling the effect of the ride this morning. It was rather humid; near 90 F.
Monday Jul 23, 2012 #
5 PM
Orienteering (Trail and Terrain) 1:39:22 [3] 7.0 mi (14:12 / mi)
slept:5.5 weight:172lbs
Lake Needwood Park, MD. I'm set to do the course setting for a QOC meet here in September. I thought it best to check out the terrain after the effects of the dechero storm. The park had been closed for 2 weeks. There sure was a lot of deadfall but the park was still in pretty good shape. I'm going to have to spend some time to update the map with new rootstocks and impassable areas. In some places, the new rootstocks add convenient features that will help with course setting. What was in some ways worse was the invasive stilt grass. It seems to be growing well on the southern and eastern facing slopes where there is some moisture. It won't be gone in September so I'll have to try to route courses away from it. In addition to the natural and invasive changes in terrain, I found what seems to be some markers in the forest for new fences that might get built--boo. In another area near Lake Frank, a major dirt trail that was over a sewer pipeline, is now paved. The map I ran with today only covered about half the distance that I covered. I was ony making mental notes to get a fee for where it'll be best to spend my time. When I ran off the map and aimed at features that I remembered, I hit them pretty well--having made the map for the area, I know it too well, despite the changes. It was pretty humid when I ran. I kept a comfortable pace, walking up the steep hills and not jumping too fast over the deadfall. I was as wet after finishing this as I was after setting up and taking down the course on Saturday in the rain.
Sunday Jul 22, 2012 #
Note
slept:7.25 weight:174lbs (rest day)
Busy day. After lunch with my sisters and a movie with Peggy and Max, I setup an aquarium for Max. The fish will come later. I justified a rest day to myself by being tired and thinking that the rest would make a better day tomorrow.
Saturday Jul 21, 2012 #
2 PM
Orienteering (Course Setting) 1:09:19 4.38 mi (15:50 / mi) +86m 14:55 / mi
slept:7.5 weight:172.5lbs
Cabin John Regional Park, MD. I rushed through setting-up controls for a course that I setup for today's QOC SSS training. I was kind of tired/slow doing it. I was feeling a bit disjointed when getting started. I had been in a rush because of being late--I had some delays on a shopping excursion with Max and Peggy this morning. Adding to the frenzy, whenever setting up such events, there's always a concern about having all the needed accoutrements. I hadn't intended to run the course in control order so I also had to figure out how to set controls out as if it were a score-o, and make sure that I covered everything. New deadfall in the park from a storm 2 weeks ago worried me too. Finally, it was raining. With some paved areas, I didn't wear spikes--my trail shoes felt slippery and a little heavy. Things went well enough but at the first control, about 100m away. I wasn't quite sure which boulder to put the control on--I had to blame the mapper, but unfortunately, that was me. It was a bit tricky with the symbol size and a lot of boulders being close together. Still, had I had a chance to pre-visit all the control sites, I could have avoided this. In one other location, a fallen tree was almost completely covering a ditch that the control was supposed to be on. Newly fallen trees were plentiful and they even were still blocking some trails and even one trail intersection. I was a bit nervous about some private apartment grounds that I'd taken the courses through but all worked out okay. People seemed to be okay with the courses and Ihope the mapping was adequate. Besides getting some new info on newly fallen trees, I did find some areas where some map improvements could be made. I'll have these ready for whan QOC's first official meet is held here next spring.
5 PM
Orienteering (Control Pickup) 24:30 [3] 2.51 mi (9:46 / mi) +31m 9:24 / mi
Cabin John Regional Park, MD. I got a lot of help picking-up controls. Amy Louden was first--she got the first 4 controls. Ted Good got 4 more and Jon Torrance got a bunch. I went out to get the 3 farthest away. My right knee felt funny after this but I've felt smilar discomfort after running in rain soaked shoes while on pavements.
Friday Jul 20, 2012 #
11 PM
Running (Street & Trail) 31:02 [3] 4.06 mi (7:39 / mi)
slept:6.0 weight:172.5lbs
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 71 F and it felt almost cold when I stepped out the door. That was good since I was somewhat tired from staying up too late. I felt okay and just moved along steadily. My stomach felt bloated though I had eaten enough hours earlier. Though cool, it was humid (it event sprinkled some) and instead of feeling better as I ran, I felt slower. I had wanted to ride to work this morning but it seemed too wet and the forecast had been for heavy rains that never really came.
Thursday Jul 19, 2012 #
8 AM
Bicycling (Commute) 34:58 [4] 12.1 mi (2:53 / mi)
slept:4.0 weight:172.5lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. Risking the predicted thunderstorms for today, I got out to a slow start with tiredness, then traffic in Bethesda. Once on the CCT, I moved fast. It was in the 70s F, and there turned-out to be a tailwind. I was wizzing along somtimes doing 26 mph down the grade and up to 25mph on the flats. I had caught a group of other cyclists and led for them for a while before they helped. We all split at Georgetown. I knew I had a fast ride going so I decided to push and got the fastest time for this year; at least.
5 PM
Bicycling (Commute) 40:06 [3] 11.9 mi (3:22 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. It was sunny and hotter than I had anticipated starting out. There was a slight headwind but at least the storms held off. I rode alone and kind of slowed even in effort when getting closer to home. I would have pushed a little harder to get under 40 minutes had I known how close I was.
7 PM
Orienteering (Field Checking) 57:05 [1] 1.9 mi (30:02 / mi)
Starting from Cabin John Regional Park, MD. I did a sort of loop to do a fast clean-up of the mapped neighborhoods around the park for features that I couldn't get from online images. There was more detail than expected. I went through it rather quickly and didn't capture it all as I would have for a real sprint map.
Wednesday Jul 18, 2012 #
8 AM
Bicycling (Commute) 36:42 12.1 mi (3:02 / mi)
slept:4.0 weight:173.5lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. The bike felt good after being tuned-up a little at the bike shop. It was nice and quiet and smooth. The road and trail however, felt hot. It was in the upper 70s F starting out but felt much warmer. That was probably from the sunshine and high humidity. I tried not to work too hard. My legs felt shot but I moved at a decent pace. The winds were basically calm.
6 PM
Bicycling (Commute) 43:09 [3] 12.35 mi (3:30 / mi)
From 12th & C St. SW, Washington, D.C. to Bethesda Ave., Bethesda, MD., via the Capital Crescent Trail, then to Northfield Rd., A thunderstorm had let up by the time I got out. Most of the ground was dry and it had cooled-off a lot (88 F felt downright cool) from a high of 101 F earlier. I had a little headwind getting to Georgtown and wasn't moving that fast leaving it. I got passed by a roadie and naturally I trailed along behind him as he was doing 21.5 mph on the flats with a seemingly easy effort. As he pulled aside and motioned for me to lead, I was happy to oblige, just at my pace which was a bit slower. He played along and after the first part of the climb at the trestle bridge, he pulled ahead with a gap. I saw him for a while after that before losing sight of him for good. I had to stop at a bike store in Bethesda. This morning, I notieced that my right brake had gotten out of line and I suspected that the mechanic had done it by mistake--after all, he had changed the wrong cable the other day. He didn't think he had.
Tuesday Jul 17, 2012 #
Note
slept:4.5 weight:173lbs
A bit lazy today. After work I got groceries and got my road bike back from the shop. They fixed the wrong shift cable..., then fixed the broken one while I waited. It was Peggy's brother's last night with us. We ate Chinese food. The food wasn't so good nor was it good for me. I nearly always weigh more the next day after eating it. I worked in OCAD 11 on drafting the streets and hoods around the Cabin John map until pretty late.
Monday Jul 16, 2012 #
6 PM
Running (Street & Trail Commute) 46:39 [3] 6.0 mi (7:47 / mi) +55m 7:34 / mi
slept:4.5 weight:173lbs
From the Silver Spring Metro Station, Colesville Rd., and N. Portal Dr. to E. Beach Dr. to Kalmia Rd. to W. Beach Dr. to the Valley Trail in Rock Creek Park, to an unammed trail on the east side of the creek, onto the paved Rock Creek Trail, back into the forest on another unammed trail to the Rock Creek Trail again, at Meadowbrook Stables, to Susannah Ln., to Jones Mill Rd., to the Georgetown Branch Trail to Woodmont Ave. to Edgemoor Ln. via the downtown Bethesda walkways. It was officially 90 F as I started out. However the closer I got to Rock Creek Park, the cooler it got. As I stepped onto the dirt trails, it suddently was noticeably cooler. I paced myself for the heat and humidity, routing to stay in the park longer and go via a water fountain rather than go up Freyman Dr. as I did last time. I never felt very fast. I was only 7:37 on the initial downhill mile and 8:20 on the trails for the next. On the pavement I was only a bit faster so I'm not sure how my average pace got to be low--perhaps time was dropped when the GPS lost reception in the tunnel in Bethesday but that was only for a minute. I held up okay. Thinking it had gotten cooler, I checked and it was officially 91 F or one degree hotter, when I finished. Despite sweating a lot I only weighted out at 172.5 lbs.
Sunday Jul 15, 2012 #
11 PM
Running (Street & Trail) 16:41 [3] 2.2 mi (7:35 / mi)
slept:8.0 weight:171lbs (rest day)
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. I had intended to do some field checking today but I ran out of time and weather. I was slow starting on this; 7:50 for the first mile. My legs were a little sore but they loosened up and I ran more quickly after that.
Saturday Jul 14, 2012 #
4 PM
Orienteering (Foot) 1:20:20 [3] *** 7.9 km (10:10 / km) +375m 8:13 / km
spiked:10/11c slept:7.75 weight:171lbs
Patapsco State Park, MD; McKeldin. Mark Mace setup the SSS training (in a very short time) for this week. The weather cooperated by being only 82 F starting out, and not raining on us. It was humid however. The course was made more difficult by the summer vegetation. There was lots of wavy invasive species grass covering the ground. There were some big trees and small branches that had been knocked down in the big storm about a week back; these were sometimes in the way too. I stuck to trails about as often as I could while doing the Long course. I spiked #1, 3-11. On #2, I had gotten a bit high and wonder if that control was set too low. The plan had been for me to pickup controls #7-11. I thought I'd started last but leaving the control I heard Dasa Merka approaching. I waited a while for her to get ahead, then waited for Dave Onkst too, as he showed up later. I saw Dave several times as there were some dog-legs to the Long course. I did walk several times due to the steepness and the vegetation. My legs were a bit tired from cycling the last 2 days. I was happy to pass a bathroom along the course, and happy to spike #11, the last control. It was a depression on a bland hillside with not much to attack from when going directly. All in all, it was a fun outing
6 PM
Orienteering (Foot) 24:04 [2] 1.57 mi (15:22 / mi) +98m 12:52 / mi
Patapsco State Park, MD; McKeldin. I went back to check the last two controls for he Long course. These were the same last 2 controls for the short course too. Not finidng Paul or Florence, I looped back and started checking other areas. Passing the start, I discovered that Florence had returned. I did another loop before finding Paul. He had already decided to head in but was near the second to last control.
Friday Jul 13, 2012 #
8 AM
Bicycling (Commute) 35:48 [4] 12.1 mi (2:58 / mi)
slept:5.75 weight:171.5lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. I felt better than the day before and had fast company early. I led one guy down the Capital Crescent Trail. He spurred me to go faster than I otherwise would have. I think I lost him when passing some others but it wasn't clear. We were doing mostly around 23mph going down the hill and I slowed to about 21.5mph on the flats. Another more consistent rider whom I've seen before came up from behind. He was in better shape and I didn't realize the change in riders behind me until reaching Georgetown. He took over for about a mile and we split at Independence Ave. There were some headwinds but less than yesterday. I hit the traffic lights well and ended-up with just about the fastest ride I can remember in a long time.
Bicycling (Commute) 38:20 [3] 11.9 mi (3:13 / mi)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. With an overcast sky, it was comfortable outside. I got off to a good start and made steady progress into a slight headwind getting to Georgetown. About 3/4 of a mile outside of Georgetown, I heard a conversation coming up from behind. It was perfect timing for me as I didn't want to push into the wind. Though they passed quickly, a roadie and a commuter, both younger, they settled into a pace not much faster than I had been going. I tucked in behind them and enjoyed the ride. They rode in close quarters, side by side on half of the trail width. Passing others and obstacles took some attention. The commuter broke off at Massachusetts Ave. and then the roadie picked up the pace. At Falls Rd. we split. I moved well but slower getting home.
Thursday Jul 12, 2012 #
8 AM
Bicycling (Commute) 38:02 [3] 12.1 mi (3:09 / mi)
slept:5.5 weight:172lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. It had been too long since I last rode all the way into town for work. I felt sort of weak riding but with being stuck in lower gears and with cooler air, my cadence and endurance was pretty good. There was lots of traffic around Bethesda, lots of cyclists going both ways on the sometimes narrow trail, and headwinds after Georgetown. My back didn't hurt at all on this ride.
6 PM
Bicycling (Commute) 42:15 [3] 11.25 mi (3:45 / mi)
From 12th St & Independence Ave., SW, Washington, D.C. to to Northfield Rd., Bethesda, MD. I left work late so I first had to ride through the courtyard and basement of the building to get to 12th & Independence Ave., SW. Traffic was making me a bit slow getting out of DC but there was a tailwind initially on the Capital Crescent Trail. I kept a good steady effort going.
Wednesday Jul 11, 2012 #
8 AM
Bicycling (Commute) 6:04 [3] 1.41 mi (4:18 / mi)
slept:5.0 weight:172lbs
From Northfield Rd. to the Bethesda Metro Station. It was in the low 70s F. With a refinancing appointment later in the day, I didn't have time to ride all the way in to work. My back is still tight but a little better than yesterday.
4 PM
Bicycling (Commute) 6:10 [3] 1.41 mi (4:22 / mi)
From the Bethesda Metro Station to Northfield Rd. I rode casually, slowing down on hills so as not to sweat too much in my work clothes. The breeze while cycling felt good.
11 PM
Running (Street & Trail) 22:27 [3] 2.93 mi (7:40 / mi)
From Northfield Rd., Custer Rd. to Wilson Ln. to Glenbrook Rd., to Cornish Rd., to Burling Rd., to Bradley Blvd., to Brite Dr. to Radnor Rd., to Wilson Ln. to Old Chester Rd., to Aberdeen Rd., to Aberdeen Pl. to Northfield Rd. After Peggy's brother Paul took us out to dinner, I was full but worked off some of the malaise by preparing some old things for donation. One was my desk that I'd had since 1981 and which was old when I got it then. Still, it was a rather well designed and comfortable desk. All of the moving around kept me active enough to be able to get out to run rather late. My back was once again tight starting out but not quite as bad as it had been the other day. Earlier this day, I heard a slight but still audible crack while moving around. It came from the base of my spine, where my back had been hurting. It seemed slightly better after that. The run was nice and quite. It was rather comfortable out there.
C • back 2
Tuesday Jul 10, 2012 #
7 AM
Bicycling (Commute) 6:14 [3] 1.44 mi (4:20 / mi)
slept:6.0 weight:172lbs
From Northfield Rd. to the Bethesda Metro Station. It was about 73 F :). I didn't have time to get ready to ride all the way in and my bike needs a shift cable replaced. My back tightened-up at the base of the spine after this.
5 PM
Running (Street & Trail Commute) 51:33 6.37 mi (8:06 / mi)
weight:172lbs
Washington, D.C. From 14th and Independence Ave., SW, down the Mall past the Lincoln Memorial, onto the Rock Creek Trail to National Zoo Dr., up Olmstead Walk to Connecticut Ave, NW. to the Cleveland Park Metro Station. It was 88F starting out; nicer than in earlier weeks. My big worry starting out was my back. It's aching in a more localized way now, at the base of the spine on the right side, and exending down the back or my right hip. Having had previous experience with aching backs, I figured that it would stand a good chance of loosening during the run. I got started and had to run gingerly, with restricted movements for a while, while still feeling pain. It started loosening up at 17th St.; after a little over half a mile. I'd planned the route so as to have some options to cut it short but the further I went, the better my back felt. I was still running a bit slowly. The climb through the zoo wasn't so bad but probably because I was moving fairly slowly.
7 PM
Bicycling (Commute) 6:22 [3] 1.42 mi (4:29 / mi)
From the Bethesda Metro Station to Northfield Rd. There was a little bit of car traffic along the way. I was happy to finish before the rain came as the approaching clouds were warning.
Monday Jul 9, 2012 #
10 PM
Running (Street & Trail) 33:49 [3] 4.44 mi (7:37 / mi)
slept:6.0 weight:172lbs
From Northfield Rd., Custer Rd. to Wilson Ln. to Glenbrook Rd., to Bradley Blvd. to Kennedy Dr. to Dorset Ave. to the Capital Crescent Trail,.to Woodmont Ave. to Old Georgetown Rd., to Huntington Pkwy. to Custer Rd. Northfield Rd. I felt better than yesterday but not by much. Earlier in the day, I had felt rather weak and walking to lunch felt like I had low blood sugar. Perhaps I was feeling some of what's ailing Max. The 80 F weather made it easier tonight; there was only 58% humidity. My late start tonight was just so that I could digest more dinner. My right hip was feeling sort of dead earlier in the day and slightly at the beginning of the run.
Sunday Jul 8, 2012 #
Running (Street & Trail) 31:42 [3] 4.06 mi (7:48 / mi)
slept:8.25
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 in the low 80's F. I felt awful starting out. I twas too soon after dinner but I realized that if I hadn't gone then, I probably wouldn't have gone later. It was about 84-85 F and humid. I was really slow starting out. I felt better later but it ws humid enough that my fingers (which rarely sweat at all, were sweating before I'd run 2 miles. After finishing, I thought that I was running slower than my time indicated. There were a few places where fallen trees/branches had to be stepped around too so I went slow during these. I'd been busy earlier in the day cleaning-up the house and doing a little shopping. Peggy's brother Paul and his housemate arrived.
Saturday Jul 7, 2012 #
1 PM
Bicycling (Commute) 13:00 [2] 2.49 mi (5:13 / mi)
slept:7.5 weight:173lbs
Bethesda, MD. From Northfield Rd. to St. Elmo Ave., and back. I went out for lunch. It was about 99 F but I was going easy and short. Seeing my helmet, the manager asked me about whether it was too hot out to ride.
4 PM
Orienteering (Foot) 1:02:46 [3]
Schooley Mill Park in Clarksville, MD. Jan and Dasa Merka setup some interesting SSS training on short notice. It was a memory-o in which the only maps were at the start/finish. To make it more interesting, and challenging, it was in a score-o format with a 1 hour time limit. One had to memorize as many control locations on the map as was practical, navigate to them, memorize the 3 digit code on the streamer, then return and report them. One couild go out as many times as needed within the time limit. The map was put together very quickly from some limited materials but it worked very well. It was a sort of horse park with lots of carraige trails. Most of the controls were on the trails or at field edges. There were several scattered point features used too. I got about 18 controls altogether and on one outing i managed to correcly get 5 controls. It was enough to make one forget that it was 99 F. As Peggy, Max and I were driving to the park, we passed through some heat islands and for half of the way, the temperature reading was 103 F. Officially, the temperature hit 105 F and equalled 106 F for about a minute; however, official recorded temperatures must last for 3 minutes to count. To cool us off after this, we all went to the Merkas house for a swim in their pool, dinner, and a game night. It was lots of fun!
Friday Jul 6, 2012 #
Bicycling (Commute) 19:46 [1] 2.52 mi (7:51 / mi)
slept:5.5 weight:173lbs
From Northfield Rd. to Moreland Ave. and back. Peggy, Max and I rode to town for dinner.
Thursday Jul 5, 2012 #
8 AM
Bicycling (Commute) 12:20 [1] 1.55 mi (7:58 / mi)
slept:6.0 weight:171lbs (rest day)
From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station. Max is starting to ride faster.
8 PM
Bicycling (Commute) 6:10 1.41 mi (4:22 / mi)
From the Bethesda Metro Station to Northfield Rd. I got behind some slow car traffic and still rather warm. More of the trees blocking roadways since last Friday have been cleared. Our neighbors's fence was broken during tree removal on the far side. It was a very busy day at the office.
Wednesday Jul 4, 2012 #
8 AM
Running (Trail) 2:49:00 [3] 16.51 mi (10:14 / mi) +716m 9:01 / mi
slept:5.0 weight:173.5lbs
Frederick Municipal Watershed/Forest. From Hamburg Rd. near Frederick, MD. the Catoctin Trail one-way across Catoctin Mountain toward the Manor Campground near Thurmont, MD, bit turning around at the cliff viewpoint. This route is part of the Catoctin 50K that is run each August. I ran with Eddie Bergerone and Amber Thomas. The trail was rocky and damp from overnight rain. I was feeling the weight of my nearly full Camelbak pack, and from not having run much lately. We saw other runners including Glen Brake.
We had one break after 6 miles, and again after +8 miles at the cliffs. It was there, about 2 miles from the end of the run, that I realized I didnt have my van key and that the pocket I had put it into was open. I decided to go back to the last break area, and look for it. After heading out, falling along the way, and getting there, I didn't find the key. I headed back further and ran into Peggy along the way. She had started late since she got Max to his day camp an Camp Calleva. By the time Peggy and I crossed paths, it was going to be just about the same for me to run back to the van as it would have been to go to the Manor Area. Going to the van would let me search for the key more. I eventually found the key in the van's lock.
We had one break after 6 miles, and again after +8 miles at the cliffs. It was there, about 2 miles from the end of the run, that I realized I didnt have my van key and that the pocket I had put it into was open. I decided to go back to the last break area, and look for it. After heading out, falling along the way, and getting there, I didn't find the key. I headed back further and ran into Peggy along the way. She had started late since she got Max to his day camp an Camp Calleva. By the time Peggy and I crossed paths, it was going to be just about the same for me to run back to the van as it would have been to go to the Manor Area. Going to the van would let me search for the key more. I eventually found the key in the van's lock.
Tuesday Jul 3, 2012 #
8 AM
Bicycling (Commute) 13:50 [3] 1.9 mi (7:17 / mi)
slept:5.0 weight:173lbs
From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.
6 PM
Bicycling (Commute) 6:15 [3] 1.41 mi (4:26 / mi)
From the Bethesda Metro Station to Northfield Rd. Thunderstorm threat kept me from running later on.
Monday Jul 2, 2012 #
8 AM
Bicycling (Commute) 13:58 [1] 1.55 mi (9:01 / mi)
From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station. It was in the low 70s F.
7 PM
Bicycling (Commute) 5:40 [3] 1.41 mi (4:01 / mi)
From the Bethesda Metro Station to Northfield Rd.
Sunday Jul 1, 2012 #
10 AM
Note
weight:171lbs
Peggy, Max, and I spent several hours cutting and collecting broken branches out of the yard. I got the chainsaw out. We were fairly busy after that until cooking out. I didn't work out. I was too full afterward and needed to do some work later.