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Training Log Archive: Nadim

In the 7 days ending Feb 20:

activity # timemileskm+m
  Running7 5:39:58 35.36(9:37) 56.91(5:58) 387
  Other1 20:00
  Calisthenics4 4:00
  Total10 6:03:58 35.36 56.91 387
averages - sleep:6.8 weight:188.8lbs

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Saturday Feb 20 #

5 PM

Running (Street & Trail) 43:10 [3] 4.62 mi (9:21 / mi) +15m 9:15 / mi
slept:7.0 weight:188.6lbs

From the intersection of Elmhirst Ln. and Elmhirst Dr., to Elmhirst Pkwy. to the Elmhirst Trail, to Cedar Ln., to Beach Dr., to Stoneybrook Dr., and back. It was 28 F. Since it was still icy, even the wet places I saw the night before, I ran in Rock Creek Park again. The temperature was in the upper 20s F. and there was some wind sometimes. I was tired and had stayed inside all day, finishing the making of a video from our summer vacation. I wasn't looking forward to going out when I did. A part of my apprehension was the Achilles cramping that I felt after my run yesterday--I had none of that tonight. I kept a comfortable pace, even when two other runners passed me in the first mile.

Friday Feb 19 #

6 PM

Running (Street & Trail) 46:27 [3] 5.0 mi (9:17 / mi) +8m 9:15 / mi
slept:7.0 weight:189.4lbs

From the intersection of Elmhirst Ln. and Elmhirst Dr., to Elmhirst Pkwy. to the Elmhirst Trail, to Cedar Ln., to Beach Dr., to Knowles Ave. and back. Once again, I thought that this run would be a little shorter than it was, and coincidentally, the out and back route measures right at 5.0 miles on GMap Pedometer. I picked it to stay on the road as much as possible, and to avoid the snow and ice. The first and last miles were a little slow because of snow and ice on the Elmhirst Trail. The closed-off Beach Dr. was basically dry with a few wet places. It was 34 F when I ran but later this night all of those wet spots turned icy. I ran okay, but was feeling tired at times. Starting out, I'd felt bloated and I weighed-out heavy. I've found that running on ice and snow or frozen streets can sometimes affect my knees. I felt some of that this week but not during this run. Instead, after finishing I felt something new in my right Achilles tendon which is worrisome. After stretching and starting to drive, I had involuntary contractions in that tendon, like a cramp does. I was able to head off what seemed like some real pain by relaxing, pulling up my toe, and adjusting my foot, but I felt if more later at home. I could have been dehydrated but that'd be odd since my larger muscles didn't cramp.

Calisthenics (General) 1:00 [3]

25 situps.

Thursday Feb 18 #

5 PM

Running (Street & Trail) 45:49 [3] 4.52 mi (10:08 / mi) +60m 9:44 / mi
slept:6.4 weight:189.7lbs

From Northfield Rd., Custer Rd., to Huntington Pkwy., to Old Georgetown Rd. to Beech Dr. to Singleton Dr. to Bulls Run Pkwy., to the trail along the middle school to Bradmore Dr. to Ewing Dr./Roosevelt Rd., to Grant St. to Northfield Rd. Sleet and freezing rain had fallen the night before along with some snow. Streets had been plowed but virtually all the sidewalks were not cleared. To make matters worse, plows on Old Georgetown Rd. had thrown the snow onto the sidewalks. I moved pretty slowly in the first mile and eventually decided to cross all 6 lanes to run on the others side. That part is considered a part of the Bethesda Tolley Trail and the walkway/path was cleared by National Institute of Health (NIH). After passing W. Cedar Ln., I got onto the new cycling lanes they'd added in the last year (after a boy had died cycling on the busy road). After getting off of Old Georgetown Rd., I was mostly on plowed backstreets and I could resume a better pace. I wore my Ice Bugs with the nubby spikes which helped me in the snows and on occasional ice but they were less necessary elsewhere. They felt like they lacked shock absorption on the pavement, even if they did give me steady foot assurance of not slipping and falling. It was just below freezing starting out. I felt weak and took it easy.
6 PM

Other (Snow Shoveling) 20:00 [3]

The snow on our driveway and walk was really ice, or in some places, slush. I couldn't get under it without first cracking it up. Max finished it off.

Calisthenics (General) 1:00 [3]

25 situps. Afterward, I had spaghetti which Samantha made for us.

Wednesday Feb 17 #

6 PM

Running (Street & Trail) 43:10 [3] 4.6 mi (9:23 / mi) +83m 8:53 / mi
slept:6.75 weight:187.7lbs

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Alta Vista Rd., to Linden Ave., to Pooks Hill Rd., to Rockville Pike. and the Bethesda Trolley Trail, to Maple Ridge Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd., to Northfield Rd. I felt tired starting from the first mile. I didn't feel better during the run, however, I ran a minute faster on the same loop than I did 9 days ago. It was in the mid to low 30s F and well past sunset when I started.
7 PM

Calisthenics (General) 1:00 [3]

25 situps

Tuesday Feb 16 #

6 PM

Running (Street & Trail) 42:20 [3] 4.6 mi (9:12 / mi) +70m 8:47 / mi
slept:5.75 weight:188.7lbs

From Northfield Rd., Custer Rd. to Wilson Ln. to Glenbrook Rd., to Bradley Blvd., to Kennedy Dr., to Dorset Ave., to the Little Falls Trail, to Hillandale Rd., to Bradley Blvd., to Arlington Rd., to Old Georgetown Rd., to Huntington Pkwy., to Custer Rd., to Northfield Rd. I worked late so I got started running late. Though the wind had slowed by that time, it was still going well. It was at my back as I was going downhill for 2 miles, then I ran into it the whole way back where not protected. As can be expected, I was fast for the first 2 miles but slow coming back. I was partly sore from recent runs. It was in the low 40s or upper 30s F during the run and it was nice to have on lighter clothing.
7 PM

Calisthenics (General) 1:00 [3]

25 situps.

Monday Feb 15 #

4 PM

Running (Trail) 57:21 [3] 5.23 mi (10:58 / mi) +97m 10:22 / mi
slept:7.0 weight:188.5lbs

Deerwood, MD. From the southern parking lot at Lake Needwood, I ran clockwise around the lake 2 times. I took differing parallel routes in some places. Rain had been predicted, and the whole day before I'd gotten on the road, it had not happened. Peggy had warned me to get running before it came and light showers started not long before I drove into the park. There was ice and mud. The west side didn't have a lot of it, but the east side was pretty much either muddy or snowy. I had to walk in a few places despite having my Ice Bugs on with the small spikes. My legs were a little sore from the run last night. I need to get back into the park to update the map--a project I've been putting on a lower priority while mapping other places.

Sunday Feb 14 #

6 PM

Running (Trail) 1:01:41 [4] 6.79 mi (9:05 / mi) +55m 8:52 / mi
slept:8.0

Vienna, VA. After visiting my mom and helping her with her tax return, I made my way out to the W&OD trail. The Vienna Community Center that I started from had been rebuilt and looked pretty new. The W&OD Trail was about the same. I started from where the trail intersects Park St. SE. The run was almost all gently downhill on the way out. I didn't know my pace until the first mile mark. I turned around at Hunter Mill Rd. and was glad to learn along the way that I wasn't slowing too much. The long straight stretches sometimes seemed grinding as I made my way up the grade but other times I was in the zone moving past powerline tower after tower consciously like my head was moving the towers. That's saying a lot for what is a historically slow pace but I haven't been running this pace for this distance for about a year. It was 36 F. The trail was mostly dry. I saw a few people on the trail and others back inside restaurants that were along the trail, eating. Today was the first day in a while that they were open; having been closed to slow the COVID-19 pandemic.

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