Training Log Archive: Nadim

Event: QOC - Great Falls, VA & VA State Champs
 

Warm-up for the QOC Virginia State Championships in Great Falls National Park, VA. I ran along the river to the Visitor Center and back, then around the parking lot.

QOC Virginia State Championships, Great Falls, VA. I ran fairly well. I had gotten confused a bit on the long leg to #2 but got on track after that. I started to make some errors at the end. I think better physical conditioning would have helped as well as more route planning. The courses were fun. Ted Good had started 2 minutes behind me and almost caught me at #12. He later caught and passed me at #15 but I passed him back at #17 (apparantly I passed Dave Onkst there too). My biggest error came at #18 where Ted and Dave Onkst passed me on the course for good. A Belgian had the fastest time on the course--two minutes ahead of Jon Torrance. Ted Good was 2 minutes behind Jon. Scott Pleban was 4 minutes behind Ted and I was 4 seconds behind him. Dave Pruden was 8 minutes behind me. I twisted my right ankle on a stick just before #5; my shoe seemed to tight on the left foot right from the start so now my toe is bruised and hurting; I forgot to bring gaitors so my right ankle is scratched-up; at least my side didn't hurt much.

C • Bulgarian actually 2

Blue - Splits

Ken Gar, Rock Creek Park, MD. From Mile Marker 7 to Mile Marker 11 and back. Peggy and I woke up late, got there late and decided not to try to catch the rest of the MCRRC people--it turned out that very few came at all. The nice thing about running in the morning is that you can go through half the run w/o waking up. My left knee bugged me a little starting out. My left hip was okay (later in the day it suddenly hurt just walking to a store but just as suddenly, went away). It was 50 F so I ran in shorts and a long-sleeve T again. I felt tired and didn't want to push so I plodded along. I felt some strain, especially when going up hill. Coming back, I passed a marathon training group. Splits: 7:32, 7:10, 7:20, 7:21 (29:24), 7:11, 7:11, 7:04, 6:47.

C • 4

From Rosedale Ave., Battery La. to Glenbrook Rd., to Old Georgetown Rd. to Alta Vista Rd. to Rockville Pike, to Jones Bridge Rd., to Maryland Ave. to Rosedale Ave. It was 56 F starting out. I ran in a long sleeve shirt without sweats and still seemed a bit overdressed. That's crazy for our coldest time of year on average. I didn't try to run very fast but felt nice and picked it up naturally.

45 situps. I dressed-up to go O' but instead gave a basic orienteering presentation to a group of cub scouts--hope I didn't scar them... It was fun. The kids were kind of cute. They had long pauses thinking while formuating questions. The adults later told me that I somehow managed to hold their interest better than other people they had brought in. I was too tired and still a bit too hungry later to go run. The extra rest would probably do me good too.

45 situps. I was going to run but was feeling sore in the calfs. My left hip also hurt sharply while walking around.

From Rosedale Ave., Kentbury Rd. to the Georgetown Branch Trail, through the tunnel onto the Capital Crescent Trail, to Dorsey Rd. to Kennedy Rd. to Glenbrook Dr., to Battery Rd. to Rosedale Ave. I went out intending for a shorter run and though I tried to take it easy, I probably should have gone shorter. My legs are tired from earlier. Though the 43.5 miles in the last 7 days is historically moderate, I think I didn't go on foot this far in a single 7 day period all last year.

Gaithersburg, MD. From N. Frederick Ave. (Rte. 355) north on the Seneca Greenway Trail to Huntmaster Rd. and back. I thought to take advantage of the MLK holiday to ponder and enjoy a long run. I'm glad there area still great places close by to run in that I haven't been to before. It was sunny and 40 F starting out at about 3:30pm but seemed to get cooler with the dropping sun. The parks had beautiful open woods most of the way with a few fields--it might make a nice local sprint or short course map one day. Following Seneca Creek, the trail paralleled the curvey creek across flood plane but also went up and down many side spurs and reentrants. Though slippery in some areas (primarily flat zones), the trail was well maintained and marked. It had good bridges. It was broken up by a couple of road crossings. I turned around before reaching the end which one day will go all the way between the Potomac and Patuxent rivers. Not accustomed to long runs lately, I felt it in my knees going downhills and was slow going up in places. My side hurt initially. Splits and distances:

Rte 355 parking to Watkins Mill Rd. parking: 25:00, 3 miles
Watkins Mill parking to Brink Rd. parking: 11:47, 1.4 miles
Brink Rd. parking to Huntmaster Rd. crossing: 7:22, 1 mile
Huntmaster Rd. crossing to Brink Rd. parking: 7:15, 1 mile
Brink Rd. parking to Watkins Mill Rd. parking: 12:13, 1.4 miles
Watkins Mill Rd. to Rte 355 parking parking: 24:50, 3 miles