Training Log Archive: Nadim

Rock Creek Park. From the DC/MD Border Parking lot off Beach Dr., I ran up the Western Ridge Trail to an unammed trail before Bingham Dr. that brought me down to the Pinehurst Trail. I then paralleled Beach Dr. going northward on the west side, but in the valley. Crossing Beach, I headed south on the Valley Trail. Turning up, I took the Holly Knoll Trail back northward to the Valley Trail, continuing northward almost to the border parking lot. I was going to be short of 5 miles so I continued along the creek until hitting the paved Rock Creek Trail and looping back to the parking lot. I felt pretty awful for much of this run, right from the beginning. My quads are rather tired so going up is slow. Going downhill was okay until it was steep. There were lots of people and dogs out. The trails were pretty good except for the part I added on at the end along the creek which was fairly muddy. It was in the low 40s F.

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 good plans to run trails in the dark with my headlamp but working late threw that all off. I worked a lot on Wheaton map updates after getting Max to bed and eating dinner so it was pretty late when I finally went out to run. My right calff was a bit tight starting out.

45 situps.

From 14th & Independence Ave., SW, Washington, D.C. Independence Ave. to the Reflecting Pool, to the Lincoln Memorial, to the Rock Creek Trail, to Tilden St., to Connecticutt Ave. to the Van Ness/UDC Metro Station. Leaving in the dark with my electric flashy jacket, it was 33 F but the winds were calm. I forgot to bring my belt pouch so I had to carry essentials in my hands. There were several runners and riders getting to Georgetown but I only saw two other riders and 2 other runners while going up along Rock Creek. I had intended to have an option of going directly to the Woodley Park Metro Station or adding on by going through the National Zoo and seeing the lights display. I felt well enough to I went for the Zoo but the gates were closed. I had to run through the tunnel. A cyclist had passed me just before this and went through before me which is a trick all by itself. The tunnel walkway is very narrow. The paved trail is uneven. Usually it wouldn't bother me, even in the dark but I was more tired than usual. I had to slow going downhill and a few times when car headlights were directed towards me. I climbed comfortably but not quickly up Tilden St. - 210 ft. in under a half mile. I stretched for a while afterward.

My totals from 2012 were pretty good compared to earlier years. It started well with running training for the Greenway Trail 50K. The opportunity cost of running was reduced cycling mileage and when the orienteering season and warmer weather came, my running dropped off too much. I had some good cycling activity in the summer but it came in spurts spaced apart too much to get a cummulative training gain. I also road a lot of shorter commutes to the metro station instead of work. I did get a few more longer runs in in the fall but again there were gaps, mainly due to more focus and time spent on work changes. Weekend warrior activity kept me going until the return of achilles tendon/calf issues (this time on my right leg). That set me back more. I managed to pull together a decent finish in December to catch-up in cycling miles, and at least get my running miles to a level closer to 10 years ago than it was to the last few years. Overall, I kept my weight lower but I slept less, somewhat making up for the lack of sleep on weekends. Here are my totals for 2012. I far exceeded running, and did more orienteering. My cycling miles just barely exceded 2011 and my overall hours cycling were just short of the previous year--probably due to less time spent on rollers where I don't count miles rather than being faster.

My navigation accuracy was significantly improved with 79% of controls spiked instead of 71% in 2011--my goal target for 2012 had been to improve it. I probably did so by being calmer (not worrying about placing higher) and going slower on average--my competition place results were improved:

Activity Time Miles
Orienteering 139:01:02 371
Running 105:42:24 750
Bicycling 99:11:18 1,452
Hiking 5:07:13 10
Calisthenics 1:00:00
Skating 55:00
Rowing 25:00 1

Totals: 351:21:57 2,585
Average sleep: 6.2 hrs
Average weight: 174.8lbs
Average Resting Heart Rate: 52 (few data points on this)

Another way of looking at the above was that for each and every day of the year on average, rain or shine, I orienteered 1.6K in under 23 minutes, then ran 2 miles in 17 minutes, then rode about 4 miles in 16 minutes; working out 56 minutes a day. The orienteering sounds slow but includes field checking. The cycling is primarily commuting and includes riding with Max at his pace.

Over the next year, I'll try to keep my running mileage up and try to avoid long gaps in training with cycle commuting.

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. Now that I have achieved my training totals for last year, I need a little easier workout. I was kind of full from a luncheon with my mom, sisters, Max and Peggy.

From Northfield Rd., Exeter Rd. to Bethesda Ave. to the Georgetown Branch Trail, to Grubb Rd. to East West Hwy. to Beach Dr. to Grosvenor Ln. to the Bethesda Trolley Trail, to Beech Dr., to Singleton Rd., to Bulls Run Pkwy. to Bradmore Ln. to Roosevelt Rd. to Northfield Rd. I set out to get the minimal mileage needed to equal or exceed my total cycling mileage from 2011. I was rushed for time because I'd taken my road bike in to get the cable that's been broken for months fixed. That took longer than expected and clouds made it get dark early. I also had stuff to do before the evening. I was glad that there was less wind than the day before too. I seemed to ride faster in places that I rode yesterday though there were more other places I rode today that limit speeds.

From Northfield Rd., Glenbrook Rd. to the Capital Crescent Trail, to Rock Creek Pkwy./Beach Dr. to Garrett Park Rd., to Strathmore Ave., and Strathmore Hall, to Tuckerman Ln., to the Bethesda Trolley Trail, to Old Georgetown Rd., to Roosevelt St., to Grant St. to Northfield Rd. I set out to cover at least half of the remaining amount that I need to match my mileage from 2011 - 25 miles. It was getting dark toward the end but I felt okay. I was prepared with my headlamp too so I got in a few extra to make it easier for tomorrow. The biggest factor was the wind. It was in the upper 30's F with a steady wind of 13mph/gust to 21mph. Leaving all of this mileage to the end of the year is the price to pay for not doing it earlier. I spun okay but wasn't very strong. It was nice to ride and not be commuting with a load. I would have gone somewhere else more exciting (since I commute along much of this route) but cycling in the Rock Creek Valley is both sheltered and pretty to ride through. There were plenty of runners out.