Wednesday Oct 31 |
 | Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Tuesday Oct 30 |
| Running (Babyjogger) 17:00 [3] 2.3 mi (7:24 / mi) | |
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| I was home early enough to go run to Max's daycare school and back. That's a nice birthday present! Max even sang the full version of Happy Birthday to me. |
Monday Oct 29 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Sunday Oct 28 |
| Calisthenics (General) 2:00 [3] | |
| slept:7.0 weight:174.5lbs |
| 45 situps. Besides picking up pumpkins today, I went to the US Champs packet stuffing party. |
Saturday Oct 27 |
| Running (Street & Trail) 10:21 [3] 1.37 mi (7:33 / mi) | |
| slept:7.5 weight:173.5lbs |
| I did a cookie run at about 11:30pm. I carried milk, cookies and grape juice back the last 0.35 miles. Rosedale Ave. to East/West Hwy. via Maryland/Pearl Ave. to Wisconsin Ave. to Rosedale Ave. US Champs details are in much better shape now though there is still lots to do. |
Friday Oct 26 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Thursday Oct 25 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Wednesday Oct 24 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Tuesday Oct 23 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Monday Oct 22 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Sunday Oct 21 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Saturday Oct 20 |
| Calisthenics (General) 2:00 [3] | |
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| 45 situps. |
Friday Oct 19 |
| Calisthenics (General) 2:00 [3] | |
| slept:4.0 weight:175lbs |
| 45 situps. I had a US Champs Safety crew meeting in the evening. |
Thursday Oct 18 |
| Calisthenics (General) 2:00 [3] | |
| weight:174.5lbs |
| 45 situps. |
Wednesday Oct 17 |
| Calisthenics (General) 2:00 [3] | |
| weight:174lbs |
| 45 situps. Still busy. |
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| C • Hang in there! 4 |
Tuesday Oct 16 |
| Calisthenics (General) 2:00 [3] | |
| slept:5.75 weight:174lbs |
| 45 situps. Still busy; we had a US Champs meeting in the evening. |
Monday Oct 15 |
| Calisthenics (General) 2:00 [3] | |
| weight:174.5lbs |
| 45 situps. |
Sunday Oct 14 |
| Running (Street & Trail) 9:46 [3] 1.37 mi (7:08 / mi) | |
| slept:6.25 weight:174lbs |
| Peggy, Max and I got out early to watch Peggy run a XC race at a farm park in Montgomery Co. that I had only passed by before. The area is being considered for a US XC Championship race. There were nice grassy hills offering some nice views; they had a nice morning for racing and I felt like I would have liked to do a long run there (probably a bit too small). Driving past Lake Needwood on the way back, the extent of the area drought was clear--lake levels looked to me to be down 10ft or more and the marshy areas of Rock Creek along Needwood Rd. were all covered with dry grass. Afterward, I took a nap with Max snoozing on top of me. I've been doing lots of work preparing for the US Champs. Late at night, I finally went out for a quick run and some cookies, then got back to work. Rosedale Ave. to East/West Hwy. via Maryland/Pearl Ave. to Wisconsin Ave. to Rosedale Ave. |
Saturday Oct 13 |
| Running (Babyjogger) 27:06 [3] 2.85 mi (9:29 / mi) | |
| slept:4.5 weight:173lbs |
| With Peggy out early to help with a boy scout O-meet, I slept in as long as Max would let me. After eating we somehow decided it'd be good to go for a run; at least it was a nice comfortable morning. We went out Maryland/Pearl Ave. to the Old Georgetown Branch Trail, to Connecticutt Ave., then back to Kentbury Rd. and home via the playground. There were many people out including one inspiring old man followed by a slightly younger companion and his nurse aid. On the bluestone trail, he struggled up the slight grade pushing his walker a few inches at a time. We went over to visit family later for an Eid celebration. |
Friday Oct 12 |
| Calisthenics (General) 2:00 [3] | |
| slept:4.75 |
| 45 situps. |
Thursday Oct 11 |
| Calisthenics (General) 2:00 [3] | |
| slept:4.5 |
| 45 situps and very little sleep. |
Wednesday Oct 10 |
| Running (Street & Trail) 27:06 [3] 3.37 mi (8:02 / mi) | |
| slept:4.0 weight:173lbs |
| From the Friendship Heights Metro Station, Western Ave. to Chevy Chase Circle, to Connecticutt Ave. to the Georgetown Branch Trail, to Kentbury Ave. to Rosedale Ave. & Maryland Ave. The heat broke and it pleasant out. I ran this last in August. Like then, I struggled but mostly during the early part. I loosened up and picked-up the pace going downhill. My right knee did bother me several times in the first 2 miles; this is in contrast to earlier runs when the pain passed in the first mile. |
Tuesday Oct 9 |
| Calisthenics (General) 2:00 [3] | |
| slept:4.5 weight:173lbs |
| 45 situps. My intentions to run (I'd brought gear to work so I could run partway home) were thwarted by being busy and working a bit late. |
Monday Oct 8 |
| Calisthenics (General) 2:00 [3] | |
| slept:5.0 weight:172lbs |
| 45 situps. Several times during the day I had the urge to run. It might have helped with the tightness and soreness in my legs. |
Sunday Oct 7 |
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| Event: Susquehanna Stumble X
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| Orienteering race (Foot) 2:26:35 [4] *** 15.76 km (9:18 / km) | |
| spiked:31/38c slept:8.5 weight:173lbs |
| Susquhanna Stumble at Little Bennett Regional Park, MD. I thought I was ran and navigated well considering the little training that I've been doing however the few mistakes I made were doosies. I'd gotten out behind folks and went high to number 1. It seemed to be placed lower than it should have been. While the crowd scampered ahead toward #2 by going over a hill, I and only a few others went around. It was much better. #3 was an easy road crossing control. Perhaps it was an optical illusion but it appeared that the circle was centered on a bridge. Instead, it was a man made feature on the other side. A few leaders were hunting for it back where I'd come from. I crossed the bridge and because I had driven in to the park this way (as directed) I remembered seeing a control on the other side and so I went right to it. Ahead of Greg Balter probably for the first time this year, I tried to remain calm since it was a long race. I plotted the best route through the next window B, A, D, E, C. Greg passed me staying lower to A. I saw Eddie Bergeron a few times in the window--since he didn't look very happy, I figured he'd had trouble with #3. I held off Illiana Shandurkova until D; the top of a climb. The often high risk transition between running my own pace and the pace of the line of runners set in. I slowed a little and Illiana got ahead quickly. I think I glimpsed her going toward #9 next--she'd probably already been to C. I didn't check my map sufficiently so instead of going around the ridge to C, I went up and over toward #9, skipping a control. I saw Illiana going up the reentrant next. I thought it'd be better to use the trail so I climbed out to the right. This took much longer than expected but I guess I was just getting tired. On the trail, I approached F in the next window. I should have been going to #10 instead. I guess in the transition still, I was just brain dead or had the map folded poorly because I never saw #10 on the map. I got to F with some trouble then spiked the next two, G and H. Climbing up, I saw Illiana approaching and figured she'd done something wrong for me to be ahead again. I crossed the next couple reentrants and spiked the first control, I. Had I not skipped #10, I would have had a much easier approach both physically and technically. I had some trouble with K by being too low, then spiked J and I. I was out to the map exchange in 57:06. I forced down a whole quart of Gatorade and ate some, finishing the break at 58:36. Dan Quinn caught-up and had a much shorter break so on the climb up the hill he caught me. I didn't try to keep up and watched as he made a mistake ahead leaving the road too soon. I spiked everything in the next window, P, O, M, N. Next, I crossed the reentrant and a trail. I often have made mistakes in this area and don't know why. I ended up at the bottom of the hill in the green on the west end of the map. It took me a while to correct but not before Dan had caught-up. I got us to #23 next. Dan moved ahead toward #24 but overshot it so I got there first. He moved much further ahead climbing to the campground road. I think I glimpsed Illiana for the last time ahead of Dan. I was thirsty at this point but water hadn't been added to Q when I had gone through it. I ran the next window Q, S, R, T, U. It seemed that R was much higher than mapped. Because Dan had made an error leaving S, I caught-up by T. We kept running into each other the next few controls mostly due to his bobbles. Eventually, he pulled ahead out of sight. I ran through #18 again and drank most of my second Gatorade. I stayed low going to V--the long grasses pulled at my feet and caused me to cramp a lot. I spiked everything in the window V, Y, X, W and saw Dan once more--it seemed like I had made up some ground. Leaving W, I saw Randy going into the window on his second control. I ran along the creek a little but climbed too early, getting slowed by the vegetation. Across the creek I climbed and spiked #36 despite the contours being off a bit on the low part of the climb. I ran toward #37 passing some people on another course, and got cramps in my right hamstring. Then I got confused. I started reading the map as if I were going to #36 again. I got pulled left as a result and passed the control. Cutting right, I saw Patti Mace looking a bit tired. We both saw the control lower at about the same time. It was a good recovery. I ran on toward the Go control and saw something ahaed--it was the streamer-o course control. Just a bit beyond that, I reached the Go control and limped out toward the finish. I heard someone coming up fast and thought it might be Randy--I picked-up the pace to a run but it was someone else. I got to the finish in 5th and felt good until 15 minutes later when I learned that I mispunched twice. I was a kilometer shorter than a legal finish; given what I missed, I think it would have made a 7-8 minute difference. It was still fun, despite the 88F heat and humidity. My penance was to... |
| Orienteering (Control Pickup) 44:32 [3] *** 3.66 km (12:10 / km) | |
| spiked:7/7c |
| ...do control pickup (Little Bennett Regional Park, MD). After a break and having some good US Champs planning coordination discussions, I drove to the south end of the park and picked-up controls. It's something that I hadn't done in a long time since it's hard on Max going without a nap (Peggy had him in NY at the Hudson Highlander). I hit things pretty well. Only two of the controls had e-punches and only one control was a water stop.
I'm still coughing-up the chlorine tasting phlem that started at the end of last week. It's still low grade stuff. |
Saturday Oct 6 |
| Running (Trail) 15:00 [2] 1.5 mi (10:00 / mi) | |
| slept:6.25 |
| Prince William Forest Park, VA. Checking out a few things for the starts. As I was jogging by a lake, I took my eyes off the path to prepare for getting around a gate. In a sort of slow motion, one foot went over on some vegetation and slipped into the water. I thought okay, well one foot is not that bad and it's hot out anyway. It didn't hit the bottom for a way causing my other foot to go in too. My map and clipboard was next. How silly. |
| Orienteering (Field Checking) 30:00 [1] 1.5 km (20:00 / km) | |
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| Prince William Forest, VA. Checking out some of the mapping after adjustments. |
| Running (Trail) 9:15 [2] 1.55 km (5:58 / km) | |
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| Prince William Forest Park, VA. I had heard that the park had sponsored a trail maintenance day last weekend so I ran around checking some trails for changes. New blazes had been added but not much else. |
| Note | |
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| I have a low grade cough. Every now and then I'm coughing up phlem that tastes like chlorine. |
Friday Oct 5 |
| Calisthenics (General) 2:00 [3] | |
| slept:5.5 weight:173lbs (rest day) |
| 45 situps. Busy and taking it easy for the Susquehanna Stumble. |
Thursday Oct 4 |
| Running (Street & Trail Commute) 47:08 [3] 6.42 mi (7:20 / mi) | |
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| Washington, D.C.; From 14th & Independence Ave., down Independence Ave., between the Reflecting Pools, around the Lincoln Memorial to the trail along the river, to the Rock Creek Trail, to the the Olmstead Walk in National Zoo (all the animals must have eaten and gone to sleep; I only saw one mule), to Connecticut Ave. to the Woodley Park Metro Station. The weather service said it was 81F but it felt warmer. I felt I was running okay but slowed at the zoo. I felt pretty slow on the 7 minute climb up the hill to Connecticut Ave. too. On the run and afterward, I sweat out a lot so on the metro train going home, people gave me a wide berth. Standing, I left puddles. |
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| C • Wide berth 2 |
Wednesday Oct 3 |
| Running (Street & Trail) 14:43 [3] 2.0 mi (7:20 / mi) | |
| slept:4.8 weight:173lbs |
| From Rosedale Ave. the Two Mile Loop. It was 71F at 11:40pm and fairly humid despite the lack of recent rains. I lumbered around but it woke me up so that I could do more work on the US Champs which are coming up in a month. |
Tuesday Oct 2 |
| Calisthenics (General) 2:00 [3] | |
| slept:4.0 weight:172.5lbs (rest day) |
| I had a busy day. I was tempted to run after work but thought better of it. Instead, I did 45 situps. |
Monday Oct 1 |
| Running (Street & Trail Commute) 1:21:41 [3] 11.09 mi (7:22 / mi) +110m 4:26 / km | |
| slept:5.8 weight:176lbs |
| From 14th & Independence Ave., Washington, D.C. to Rosedale Ave., Bethesda, MD. In preparation for the Susquehanna Stumble, I thought I'd need to do at least one longer run and leave a little time to recover. I ran after work down The National Mall, between the Reflecting Pools, past the Lincoln Memorial, on the trail along the river to Thompson Boathouse. Continuing along the water until Wisconsin Ave., I ran Water St. to Potomac St. to the C&O Canal Towpath. At Fletcher's Boathouse, I got onto the Capital Crescent Trail (CCT) until the Little Falls Trail. Taking that to Massachusetts Ave. I got back on the Capital Crescent Trail all the way to Pearl St. and to Rosedale Ave. The low 70F dry air really saved me. By the time I was done my shirt was completely sopping. I weighed-out at 171lbs. I moved along at a steady determined pace. In contrast to cycling it, the grade up to Bethesda is hardly noticeable on foot. I could have made the run slightly shorter and had planned to stop at Bethesda Ave. but I wanted some variety of scenery and by the time I'd gotten to Bethesda Ave. (just past 10 miles) it seemed silly to stop. This agrivated my knee injury a bit but I didn't feel it while running; afterward. It seems so long ago when this would have been just a regular daily run. It was nearly half my total miles logged running last month. Available mile splits (broken up by switching trails):
Towpath: 7:21, 7:31
CCT: 7:31, 7:22, 7:20 (all uphill) |
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| C • How the mighty are felled... 2 |