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Training Log Archive: Nadim

In the 7 days ending Feb 15:

activity # timemileskm+m
  Running4 4:03:35 24.38(9:59) 39.24(6:12) 467
  Bicycling4 25:52 5.64(4:35) 9.08(2:51) 60
  Total8 4:29:27 30.02(8:59) 48.31(5:35) 527
averages - sleep:6.3 weight:196.6lbs

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Saturday Feb 15 #

7 AM

Running (Trail) 2:17:10 [3] 13.21 mi (10:23 / mi) +261m 9:47 / mi
slept:5.8 weight:198lbs

MCRRC: Winter Trails. Today the group started at Riley's Lock and it was around 17 F. With a brief stint on the C&O Towpath, the route was up and back on the Seneca Greenway Trail. I ran alone pretty much. I was in sight of the lead runners for 2.5 miles and a smaller slower group was behind me a little. I ran much better today than I have with MCRRC in a long while. I turned around at the parking lot on Rte. 28. Looking at my splits, I slowed on hills as expected but had 3 separate miles right at 9:53 pace. I didn’t expect to run better today. My stomach wasn’t so good the last few days. I had some milk and cookies that Peggy gave me on Valentines Day and I drank more water before the run. I also had a vitamin in the morning but haven’t been taking them much. I ran with some confidence through over 12 miles and slowed a little at the end.

Friday Feb 14 #

7 AM

Bicycling (Commute) 5:47 [3] 1.41 mi (4:06 / mi) +12m 4:00 / mi

From Northfield Rd., to the Bethesda Metro Station. I worked late yesterday and today was Valentine's Day today so there wasn't any time for a workout.
6 PM

Bicycling (Commute) 7:20 [3] 1.41 mi (5:12 / mi) +18m 5:00 / mi

From the Bethesda Metro Station to Northfield Rd. I was carrying a backpack and my laptop, and some dinner into a cold wind.

Wednesday Feb 12 #

7 AM

Bicycling (Commute) 6:03 [3] 1.41 mi (4:17 / mi) +12m 4:11 / mi
slept:5.25 weight:196.5lbs

From Northfield Rd., to the Bethesda Metro Station. It was cooler this morning and there was some traffic near the end of the ride.
5 PM

Running (Street & Trail) 40:06 [3] 4.56 mi (8:48 / mi) +36m 8:35 / mi

Washington, D.C. l ran my old Memorial Tour route. From 12th & Independence Ave., to SW, 15th St., SW to Ohio Dr. SW, past the Jefferson Memorial to the 14th St. Bridge,. to the Mt. Vernon Trail, across Memorial Bridge, to Independence Ave. SW., via the Lincoln Memorial Circle and the Reflecting Pool, to 12th St., SW. Within a quarter mile, it was raining moderately. There were not many runners but there were still some cycling commuters who probably hadn't seen the change in the forecast. This was the third day in a row of rain. I moved okay and felt better than the day before, for most of the run.
8 PM

Bicycling (Commute) 6:42 [3] 1.41 mi (4:45 / mi) +18m 4:35 / mi

From the Bethesda Metro Station to Northfield Rd. It was raining lightly and had been raining more heavily earlier. I had a lot to carry and was tired. I also didn't want to spin up a lot of water on my back so I took it easy.

Tuesday Feb 11 #

5 PM

Running (Street & Trail) 29:20 [3] 3.35 mi (8:45 / mi) +16m 8:38 / mi

From 12th & Independence Ave., SW, to 17th St., down the south side of the Reflecting Pool to Lincoln Circle, to 23rd St., SW, to Ohio Dr., SW. to East Basin Dr., SW, to Main Ave., to 12 St., SW, to Independence Ave., SW. It was 55 F and a little breezy. I ran in shorts. My shoes, Nike Structure Triax felt heavy compared to the Ice Bugs I run dirt trails with. I figured I was going slower that I did. At 17th St., a woman caught up w/me at a red traffic light. She cut in front of me to go along Independence. Ave., SW. We crossed paths again at 23rd. and Lincoln Circle and this time she apologized for cutting me off a second time. I was perhaps running the same speed or a little slower but I was fine with her going first. Having to stop at some traffic lights was helpful in letting me catch my breath.

Monday Feb 10 #

slept:5.5 weight:196lbs (rest day)

It was a rainy day and I took a break.

Sunday Feb 9 #

2 PM

Running (Trail) 36:59 [3] 3.26 mi (11:21 / mi) +154m 9:54 / mi
slept:8.5 weight:196lbs

Rock Creek Park, Washington, D.C. I dropped Samantha off at a birthday party in Chevy Chase and by the time I was at the park and ready to run, I had a little over an hour to run, get back, and pick her up. From the Visitor Center parking lot, I went on the Woodlands Trail. That had a trailhead sign indicating it was half a mile to Beach Dr. I thought this was a trail that I'd come up on a ridge from the bottom on. As I got going it went steeply down, then steeply up a reentrant almost back to the parking lot. I followed on with it going even more steeply down to cross the same reentrant. From there, the trail started to curve back up to the Visitor Center--I was having none of that again, so I turned around climbing back up the ridge. I had to cross on a short intermittent trail to get to the road along the horse stables. I could have followed the ridge trail that I was looking for earlier, to the bottom, but instead, I took the nice trail that Peggy and I ran on together 13 months back. The loose rounded rocks were still underneath leaves but they were easier to avoid due to there being more leafless ground. At Ross Dr. I turned south, and crossed a large reentrant on the bridge and then turned east to go all the way down to Rock Creek. From there I followed Peggy's and my route from the previous year; I went on the trail along the creek that goes steeply up and down all the way to Broad Branch Rd. I passed some other runners along the way, going the other direction. One guy runner was looking strong climbing a steep grade. Two women behind him were less so. As I climbed the Western Ridge Trail back to the visitor center. The two women merged in behind me. I'd just come up a steep climb and was weak but I pushed on to stay ahead. I didn't make a lot of ground getting ahead except where the trail dipped. There were some metal spikes in the ground that used to hold railroad ties in place. The ones I saw had little bits of flagging tape on them. A lot of hikers were out--it was sunny and 50 F. Some wouldn't share the trail well as I shouted ahead to warn them. I had to move to the edge of the trail for one who was in his own world. He distracted my attention to the footing on the ground and I fell. The two women almost caught me after that as I climbed on. It was a nice once again but I felt tired and not so capable on the hills. It's been that way since my back surgeries but I'm glad to run.

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