Training Archive: NadimIn the 7 days ending 2008-01-05:
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| S | M | T | W | H | F | S | |||||||
Saturday Jan 5 | ||
| Running (Field Checking) 1:45:00 [3]8.25 mi (12:44 / mi) | |
| slept:7.0 weight:177lbs (injured) | ||
| From the Avery Rd. parking lot at Lake Frank, I ran various trails with a GPS in order to get waypoints and tracks. I wasn't very pleased with the Garmin Vista CX reception. Accuracy waivered between 30ft. and 80ft. It cut out completely in two sections. I spent the most time at the south end of the lake covering all the trails I knew of and finding just a few more small ones. The area has some nice features including many cliffs but altogether, is not very technical. The many trails will lend to course design with route choice. Some of the hills are rather steep. I was running out of daylight and wanted to be done in under 2 hours but I still managed to circumnavigate the lake on the Lakside Trail. Some of the time included taking waypoints; I took the time to label a few. It was 40F and I ran without gloves. I had brought them but couldn't find them hidden in my coat pocket. I was fairly tired after this; my back is still improving but not 100%. | ||
Friday Jan 4 | ||
| Bicycling (Trainer) 30:00 [3] | |
| slept:6.5 weight:176.5lbs (injured) | ||
| My legs have been feeling tired. Instead of a short run, I opted for an easier spin (in a lower gear) on the trainer. My cadence was under 60 for most of the time. My back is feeling much better today. I anticipate being back to pre-Wednesday status soon. | ||
Thursday Jan 3 | ||
| Running (Street & Trail) 37:07 [3]5.06 mi (7:19 / mi) | |
| slept:5.5 weight:177lbs (injured) | ||
| From Rosedale Ave. Maryland Ave. to Jones Bridge Rd. to Rockville Pike, to Cedar La. to the Elmhirst Pkwy. to Cedar La. to the Rock Creek Trail to Kennsington Pkwy. to Jones Bridge Rd. to Lynbrook Dr. to Chestnut St. to Maryland Ave. to Rosedale Ave.
Being prone to contemplation while running (especially at night), I had a bit more than usual on my mind tonight. A good friend from work, only 48 years old and seemingly in reasonable health, had a massive coronary attack and died last night. I found out just before heading out to run. I couldn't help but think it to be such a shame for this truly universally liked person. I think this is the official start of watching my peers die. Steve's death was all the more tragic given that his wife had just given birth to their only son earlier that morning. I found out after coming home but from the phone call I could tell that the workaholics at work were taking it badly and rightly re-thinking thier own career choices. I think I made the correct choice a few years ago. Going running, just like last week when doing the same run, I felt a bit guilty again leaving Peggy and Max. Max was not happy about me leaving him at daycare this morning but that's normal after the holidays when we spend more time together. My back had loosened up on the walk home (early in the morning it felt fine but during the day at work it tightened up) so I felt that it'd be a good thing to run. It was 25F and I felt warm except for my toes. My right foot toes warmed-up but the largest toes on my left foot didn't. After finishing (my quads were tired on the last climbs), my left big toe was red outward from the cuticle under the nail (with a nice neat arc) and throbbed painfully as it warmed. I guess these shoes let too much air in; it seemed like frostbite which I've had before but that would have been white. I don't think I stubbed it on the run (I couldn't have because the tip was fine) so I'm a bit perplexed about how it happened. | ||
| C • Harsh, particularly the timing 2 | ||
Wednesday Jan 2 | ||
| Bicycling (Trainer) 30:00 [3] | |
| slept:7.0 weight:176.5lbs (injured) | ||
| My back really got out of whack yesterday evening and for no apparent reason. Though I ran a longer distance on pavement than I had in a while, it didn't hurt until hours later and when it did, it was a fairly sudden thing without any jerking movement to trigger it. Maybe it's viral or fast changes in air pressure; it's been very windy and cold. All day today it would tighten-up whenever I stood or sat still, making it painful in the tail bone to get going. Movement loosened it. Rather than going out to workout in unpleasant weather, I got on my trainer late in the evening. My back felt much better after the workout. I was spinning above 60rpm most of the time. | ||
Tuesday Jan 1 | ||
| Running (Street & Trail) 56:07 [3]7.37 mi (7:37 / mi) | |
| slept:6.0 weight:178lbs | ||
| From Rosedale Ave. to Kentbury Rd. to the Georgetown Branch Trail, to Brookville Rd. to Linden La. to the Rock Creek Trail via the old road and dirt trail through the reentrant, to the Georgetown Branch Trail, to Kentbury Rd. to Rosedale Ave. I had gotten back from visiting my dad on his birthday too late to go out again to the woods so I used the nice trails around home. It was 41F when starting out and I started slow. I was surprised at how many people had shorts on; some with no sweats--they seemed to be more than novice runners but were probably still people following through on New Year resolutions. I felt overdressed until returning. The winds kicked up and I'm not used to running this distance yet. The trail head at Linden La. had gotten changed due to new townhouses near Walter Reed. Available half-mile splits: 3:45, 3:41. I was slow finishing but finished okay. A couple hours later, while loading the dishwasher my back suddenly tightened a lot from the base of the spine upward on both sides. | ||
Monday Dec 31 | ||
| Running (Street & Trail) 15:06 | |
| weight:178lbs | ||
| From Rosedale. Ave. Battery La. to Glenwood Rd. to Old Georgetown Rd. to Maple Ridge Rd. to the NIH/Bethesda Trolley Trail, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. I rushed to get this run in before hooking-up with Ted & Darcy Good and Dave and Heidi Onkst for the evening. After dinner, we had a nice time playing Apples to Apples. | ||
| Note | |
| Year-end Summary:
Activity Hours Miles Orienteering 121:54 241.93 Bicycling 66:38 934.36 Running 63:16 574.92 Other 9:00:00 Calisthenics 4:30:00 Hiking 3:02:16 2.93 Swimming 5:00 Total 268:27 1,754.14 I view the above totals as rather pathetic in terms of training. In particular, orienteering training was down a lot from 192 hours in 2006. My excuse is that working out was not my top priority and perhaps not even my 3rd or 4th. I also got sick and injured a much larger portion of the year than any I can remember in the past. Because I spent a bunch of time vetting this year, some of the orienteering exercise does not include distance which I would normally include. On the other hand, much of the orienteering time includes mapping which is good technical training but usually not much for physical conditioning. My control spiking accuracy was 73%; same as in 2006 and 2003. I was 72% in 2005. That's not a lot of improvement but perhaps I'm more discrete about what I call spiking a control now and I think I'm more confident in taking a more challenging & quicker route than before. There were some gains as was sought after at the begining of 2007. I did increase mileage cycling (not time) and running (time and mileage). A portion of the cycling and a small portion of the running includes time on an indoor trainer for which I don't show miles. I think a major detriment to my ability to train is my apparent inability to sleep more--I always feel like I have more to do or want to do more. I did get better at squeezing workouts in while commuting. More mental than physical, my commitment to do something each day helped me keep coming back to trying to workout better--it amounted to about 4.5 hours of situps, 2 minutes at a time. Twenty years ago this kind of thing would have been a minimum of a half-mile run at a fast pace. There's a lot up in the air for me in 2008 but I do hope to do a rogain or other long distance event during the year. I also will still aim to get more sleep again. | ||
Sunday Dec 30 | ||
| Running (Terrain) 35:35 [3]3.45 mi (10:19 / mi) | |
| slept:7.75 weight:178lbs | ||
| Cabin John Regional Park, Montogemery County, MD. From the playground area off Tuckerman Ln. I followed the Cabin John Trail north to Goya Rd., then returned with a terrain run on the hilltops between the creek and I-270. As seemingly always these days, I looked at the area from the standpoint of mapping it. Visibility was good almost the whole way. I ran around the areas of green woods but didn't see a lot of green woods either. There were enough boulders, stony ground, ditches, depressions and pits to use for orienteering. The difficulty would not be very hard but the running is good even over the bigger hills. In the past when I'd followed the main trail, I had always lost it and found myself on minor ones later. The blazes must have been re-painted this time. I returned to find Peggy and Max still playing hard, and in the same place where I'd left them. I started raining when we left. | ||