Training Log Archive: Nadim

45 situps. Busy.

45 situps. Busy.

45 situps. I hadn't gotten much sleep since I had some items to print out in preparation for meetings with the Prince William Forest park naturalist and other officials concerning the U.S. Champs events. The meetings went well. I had to take a nap late in the afternoon.

From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I felt tired much of the way and did have headwinds until reaching the 14th St. Bridge. At one point a guy I believe I drafted off on a previous day got on the trail about 100m ahead of me at Falls Rd. I got hung up in traffic and though I tried afterward, I never caught up. Instead, I trailed behind with him in sight mostly to Georgetown but slowly slipping further away.

C • 174.5 pounds 3

From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. Anticipating a hot ride back, I planned to take it easier. I had headwinds most of the way so it went even slower. Approaching the Kennedy Center and staying to the right while going around a sharp blind left curve, I was forced to a sudden stop. A guy coming the other way on bicycle came wide around the curve across my path. I couldn't stop in time without hitting him but was able to slow down enough to avoid a bad wreck. I went to the ground and twisted my handlebars. The other guy seemed to stay up somehow and I'm not sure where we touched. It's funny what you can forget in the suddeness of a wreck. The other guy was sheepishly feeling guilty; pretty clearly in the wrong. He hung around till I got up and got straightened out. I went slow after that and was a bit amazed how I still felt like I had to push harder than I wanted to to keep up the slower pace up the hill.

From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I felt like I was riding fairly quick though it was happening with less effort. Maybe it was the thin, close to 80F air, or my new rear tire again. I was doing about 23-24 down the hill and 21-22 on the flats. It didn't feel like it but the willow trees indicated a slight tailwind along Ohio Dr. (along the water).

From C. St. SW; Washington, D.C. to Rosedale Ave. As with much of the eastern U.S.A, it's the hotest and most humid week of the year. I started out fairly quick then eased off. It's not too bad on a bicycle but I felt the drip of sweat come down my leg and start to accumulate in my touring shoes. All things considered, I got done with a decent time and after finishing I noticed that my brake pad was rubbing just slightly.

From Rosedale Ave. to Bethesda-Chevy Chase (BCC) High School via Tilsbury St. plus 4 laps in lane 4 on the track. It was 88F when I started at about 9:30pm--much cooler than the 94F with a heat index of 105F earlier in the day. I would have gone to a park for a night trail run but my car overheated and broke down yesterday. The long warm-up, heat and humidity loosened my already tight right hamstring.

BCC H.S. Track. 10 x 100m with a +100m jog in-between. Splits: 17.29, 17.35, 17.18, 16.78, 16.65, 16.37, 16.21, 16.17, 16.46, 15.94. I made honest efforts on the sprints and didn't know that the times were dropping so smoothly since it was dark and I couldn't read my watch. My jogs were between 44 and 65 seconds. I figured that this workout was the best option to get a good workout in since it was hot and humid.

From BCC HS track, 4 laps in lane 4, then out of BCC H.S. onto Lynbrook Rd., to Kenstbury Rd. to Maryland Ave., to Rosedale Ave. I was dragging on this warm down.

From Rosedale Ave., Maryland Ave./Pearl St. to East/West Hwy. to Wisconsin Ave. to Highland St. to Maple St. to Maryland Ave. to Rosedale Ave. After spending all day outside painting porch railings and after eating dinner, I finally went out for a run around 11:15pm. It was hot and muggy still--a light rain had fallen. This was basically a cookie/milk run. I ran a bit faster here and there since I was feeling fairly well. However, I did notice tightness in my hamstrings which I attribute to all the standing and stooping while painting.