Training Log Archive: Nadim

QOC Summer Short Series at Loch Raven, Baltimore, MD. Francis Hogel arranged for a relocation exercise in which I paired with Ted Good. Ted ran on a partial map to a control with me following and not looking at map or compass. Once there, Ted put the map away and gave me another partial map with just one control on it and no starting location. We alternated this way with multiple partial maps in our bag for 5 controls each. The navigator talked aloud the thought process leaving the starting point then went sometimes in a round about way to relocate and confuse the follower. I relocated poorly on leg 5-6 and interrupted a paint ball game twice. Afterward we also critiqued each other and had the follower test map memory by tracing the route. It was a fun exercise for people like me who might need to relocate more often than others as well as a fund raiser for the US Team. Loch Raven has some nice woods though the map could use some updating. I'm still feeling like I tire quickly going uphill though the running felt good. Weight 169 - ate a lot yesterday on my day off.

Leg Who Length Climb Time Cumm. Time
S-1 TG 570m 100ft 5:20 5:20
1-2 NA 610m 0ft 6:45 12:05
2-3 TG 530m 20ft 5:05 17:11
3-4 NA 560m 40ft 6:46 23:57
4-5 TG 810m 100ft 8:05 32:03
5-6 NA 520m 120ft 10:01 42:04
6-7 TG 370m 80ft 5:07 47:12
7-8 NA 945m 80ft 8:45 55:57
8-9 TG 350m 20ft 3:44 59:42
9-10 NA 670m 100ft 6:27 1:06:09
10-F -- 410m 140ft 3:02 1:09:11

30 pushups. Weight 167.5.

From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. I felt tired and had almost constant headwinds.

From C St. SW, Washington, D.C. to Rosedale Ave. in Bethesda, MD. via the Bureau of Engraving alley and Wisconsin Ave. for a short way. I felt awful starting and weak on the flats. On the trail a guy came up on a mountain bike and we traded pulls until I dropped him going up the hill. I had a nice tailwind part of the time.

From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. I was pretty much riding alone on this humid morning, though I saw Bob Angell running. I again tried staying in and spinning lower gears. It feels like I'm getting slower. There was a headwind.

From C. St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. I felt like having some variety in the terrain so I took the long way home. Out across the 14th Street Bridge into Virginia, up the Mt. Vernon Trail, up the Custis Trail, Old Dominion Rd., N. Glebe Rd. over Chain Bridge back to DC, C&O towpath into MD, up MacArthur Blvd., Egert Rd., Persimmon Tree Rd., Bradley Rd., Greentree Rd. and home via the NIH Trail. A wonderful southern tailwind pushed me up to the top of Glebe Rd. and kept me moving between 22 and 35 mph to the bridge--lot's of fun! I had more help on the rolling hills at the end as a storm changed the wind direction in my advantage and I caught onto the tail of a road cyclist for a way. The hills, not much water and toting my clothes caught up with me near the end.

From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. First commute in a while. I felt tired and had a headwind in places. A drafter followed me most of the way into Georgetown. Weight 165.5.

From C St. SW, Washington, D.C. to Rosedale Ave. in Bethesda, MD. via the Bureau of Engraving alley. I kept up a good cadence and climbed the hill between 17 and 18 mph but must have slowed in the traffic in Bethesda. I had a nice tailwind part of the time. I saw Pat Zerfas starting to cross River Rd.

From Rosedale Ave., Maryland Ave. to Jones Bridge Rd. to the NIH Trail to Greentree Rd. to Garfield St. to Aberdeen Rd. to Honywell La. to Glenbrook Rd. to Kennedy Dr. to the Capital Crescent Trail to Maryland Ave. to Rosedale Ave. Happy to be off work at a reasonable hour (some things can wait a little more...) I got in a rare run around the neighborhood. My foot was a bit sore before going but felt okay once I got started. Weight 166.5.

Warm-up with Peggy from Rosedale Ave. to the DCRRC Bethesda/Picnic 5K — Lynnbrook Rec. Center, Bethesda, MD. Weight 166 which was probably up a little since WY.

DCRRC Bethesda/Picnic 5K — Lynnbrook Rec. Center, Bethesda, MD. Peggy had insisted that this was the thing to do since it was in our neighborhood. I didn't feel as strong as I did the day before. My arms were tired even from the beginning. I went out too fast. I passed Tim Good at the start and Ted Poulous just before a mile. The leaders missed a turn as we hit the high point on the course--we called but they ran an extra 200m at least. I hadn't the leg speed to push down the hills but as usual lately, I was strong and passed people going up them. I ran out of gas soon enough and plodded into a 12th place finish about a minute behind Ted. The course was very hilly and I didn't expect a few of them, being a little unsure of the route. The temperature was at about 80F with modest humidity for August. I never saw the mile marks for splits. This was 6 seconds slower than in June for a new personal worst in a race; the course was harder.

Warm down from Lynnbrook Rec. Center, to Rosedale Ave.