Sunday Oct 23 |
 | Running warm up/down (Street & Trail) 12:00 [2]1.2 mi (10:00 / mi) | |
| slept:5.5 weight:168.5lbs |
| Nolde Park, PA near Reading. Warm-up around the start area. It felt chilly with damp 50 F weather. |
| Orienteering race (Foot) 1:12:48 [4]*** 7.58 km (9:36 / km) +335m 7:52 / km | |
| spiked:18/22c |
| Mid-Atlantic Championships at Nolde Park, PA near Reading. I did fairly well. I don't usually do as well in thorny green parks. The area was steep too. I guess the trails helped. I missed on #5 and #8. Many had trouble with #8. I ran part of the course with Andras Revesz and Dave Onkst but mostly I was alone. I think I finished 5th or 6th fastest on the Red course, the longest offered. See the Split List. |
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Red - Splits |
Saturday Oct 22 |
| Running 58:26 [3]8.0 mi (7:17 / mi) | |
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| From Ken Gar Park, Mile 7 on the Rock Creek Trail, I went northward to Mile 11 and back. Peggy went south and none of the other club members showed until breakfast after the run. It had been raining again and was lightly drizzling during the run. I splish-splashed through a few puddles feeling tired and trying to take it easy most of the way. Returning, I used a dirt trail between mile mark 9 and mile 10 that avoided the hill but was a bit overgrown and with some downed trees to cross. I ran the last mile a bit faster. Available splits: 7:35, ?-inadvertantly stopped the watch, 7:28, 7:25, 7:25, 15:14 (+2 miles), 6:40. The breakfast was interesting. Being the youngest there it was fun listening to the other club members describe a couple of the others--not present. One personable older alpha male had robbed the attentions of another's "harem"/"stable" of younger women that he had been running with. This caused the first to no longer run with the group... |
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| C • 2 |
Friday Oct 21 |
| Running (Street & Trail) 15:18 [3]2.1 mi (7:17 / mi) | |
| slept:5.25 weight:168lbs (rest day) |
| From Rosedale Ave., Maryland Ave./Pearl St. to the Georgetown Branch Trail, to Kentbury Dr. to Maryland Ave. to Rosedale Ave. I passed the high school where the fans were cheering in the 52F drizzle watching the football game. On the trail, it was dark enough for me to miss the turn. |
| Calisthenics (General) 3:00 [3] | |
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| 45 situps and 20 pushups. |
Thursday Oct 20 |
| Running (Street & Trail) 29:31 [3]4.25 mi (6:56 / mi) +44m 4:11 / km | |
| slept:6.0 weight:170.5lbs |
| From Rosedale Ave., Battery La. to N. Brook Rd. to Old Georgetown Rd. to Roosevelt Rd. to Garfield St./Oneida Rd. to Sonoma Rd. to Old Georgetown Rd. to W. Cedar La. to Rockville Pike, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I felt a bit tired especially in my quads going uphill. I favored my left hip a bit starting out too but it mostly felt okay the rest of the way. |
Wednesday Oct 19 |
| Bicycling (Commute) 40:11 [3]11.58 mi (3:27 / mi) | |
| slept:6.0 weight:168lbs |
| From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. With it forecasted to be a near perfect day out, I had to make sure I rode to work. I also wanted to get some low impact activity but my hip still hurt afterward. 52F so I wore a jacket--if I keep it up this will probably be too much to wear later. I worked on spinning more and it seemed to improve my speed on the flats. Lots of crew boats were coming in as I passed by the Kennedy Center. |
| Bicycling (Commute) 39:58 [4]11.32 mi (3:32 / mi) | |
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| From C St. SW, Washington, DC to Rosedale Ave., Bethesda, MD. Once again I left my cycle computer on my desk but timed by my watch. At least this time I left before 6pm. I felt a bit naked without my helmet. Late and rushing out in the morning, I decided not to go back several blocks away after I realized. However it sure did feel nice without it coming back in the 68-70F sunny weather with perhaps a slight tailwind. I pulled a person on the flats, got some help as we caught another person and climbed the hill trading positions, picking up and dropping more people along the way. My hip continues to hurt when I walk up stairs and sometimes when walking on the street. |
Tuesday Oct 18 |
| Running (Street & Trail) 1:13:46 [3]10.33 mi (7:08 / mi) | |
| slept:5.25 weight:169.5lbs |
| From Bethesda to Silver Spring to Bethesda (Rosedale Ave. to Kenbury Rd., to the Georgetown Branch Trail, to Brookville Rd., to Second Ave., to Colesville Rd., to Portal Dr., to Beach Dr., to the Rock Creek Trail to the Georgetown Branch Trail via Susanna La., to Kentbury Rd. to Rosedale Ave.) I couldn't help but take advantage of the harvest moon and a 65 F calm fall night to put in a few extra miles. The trail got a bit dark in places since all the leaves are still on the trees. I was used to running on Beach Dr. in the daytime on weekends when it's closed. It was still open at night and had occasional traffic which made me have to get on the shoulder and hope I didn't stumble on uneven ground. My left hip hurt on the side some during the run kind of like knee pains are known to do. It's where the thigh bone links to the pelvis and has been bothering me off and on even walking since my 8.3 mile run last week. |
Monday Oct 17 |
| Bicycling (Commute) 40:27 [3]11.57 mi (3:29 / mi) | |
| slept:5.5 weight:170.5lbs |
| From Rosedale Ave., Bethesda, MD to C St. SW, Washington, DC. It was cool out--55F. It was not windy as I thought it might get but I felt sluggish. I slowly caught and passed a slightly overweight woman on a hybrid bike who appeared to be commuting too. As she passed me back she said "It's not polite to pass someone and slow down" which I had done by only .03 mhp as the trail flattened and she got in my slipstream. I passed back going up a slight grade and struggled to hold 18mph on the flats. I've felt so slow on bicycle this year. |
| Bicycling (Commute) 41:00 [3]11.32 mi (3:37 / mi) | |
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| From C St. SW, Washington, DC to Rosedale Ave., Bethesda, MD. I left my cycle computer on my desk but timed by my watch. Leaving at 6pm, I felt much better than in the morning. I think my slowness in the morning was due to being tired and sleepy and wearing the nylon running sweats that caused wind drag. It was about 65F with some headwinds and the sun was setting. I kept passing lots of people. |