Training Log Archive: NadimIn the 28 days ending Feb 28, 2005:
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Monday Feb 28, 2005 #
Bicycling (Resistance Trainer) 30:00 [3]
slept:6.0 weight:169.5lbs
With a slushy mush on the ground and more sleet still falling, I opted to stay in. I was a little tempted to Mountain Bike outside but didn't want to give opportunity to my cold getting the better of me again. I handheld a book while riding and think this may help me read more off a map while on the run.
Sunday Feb 27, 2005 #
Running (Street & Trail) 55:46 [3] 7.59 mi (7:21 / mi) +57m 7:11 / mi
slept:9.0 weight:168.5lbs
In Rock Creek Park. From the DC/MD border, Beach Drive to the Boulder Bridge and back. I felt okay and paced myself. My knees troubled me for the first third then felt good as new. It was mostly downhill and into a breeze going out (28:17). It turned dark returning which I guess was better (27:29).
Saturday Feb 26, 2005 #
Running (Street & Trail) 30:34 [3] 4.08 mi (7:30 / mi)
slept:9.0 weight:168lbs
From Rosedale Ave. to Glenbrook Rd. to Kennedy Dr. to the Capital Crescent Trail, through the tunnel to Pearl St./Maryland Ave. to Rosedale Ave. Starting out at 9:30pm, I felt the best I had in a long while. I quickly went rubber legged and noticed my equilibrium to be substandard as it has been when running over the last week. 3:40 half mile split on the trail.
Friday Feb 25, 2005 #
Bicycling (Resistance Trainer) 31:00 [3]
slept:6.0 weight:169.5lbs
Handheld reading while riding on the trainer. Being a little mad at my cat Tango made me push harder.
Thursday Feb 24, 2005 #
Other (Snow Shoveling) 25:00 [2]
slept:7.0 weight:168.5lbs
Pushing around some light granular stuff.
Calisthenics 2:00 [3]
45 situps after watching Million Dollar Baby--nice movie.
Wednesday Feb 23, 2005 #
Running (Street & Trail) 27:59 [3] 3.8 mi (7:22 / mi)
slept:6.5 weight:168.5lbs (sick)
From Rosedale Ave., Maryland Ave. to Jones Bridge Rd. to the NIH Trail to Old Georgetown Rd. to W. Cedar Rd. to Rockville Pike, to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Still pretty weak and coughing-up phlegm.
Tuesday Feb 22, 2005 #
Running (Street & Trail) 26:43 [3] 3.55 mi (7:32 / mi)
slept:7.0 weight:167.5lbs (sick)
From Rosedale Ave. to Battery Lane to Glenbrook Rd. to Edgemoore Rd. to Woodmont Ave. to the Georgetown Branch Trail tunnel to Kentbury Ave. to Rosedale Ave. I'm still feeling drained from being sick though the symptoms are fading. I also felt well worn out from a professional massage gift that I finally redeemed the previous day.
Monday Feb 21, 2005 #
Running (Street & Trail) 36:47 [3] 4.58 mi (8:02 / mi)
slept:9.0 weight:169lbs (sick)
From Rosedale Ave. to Kentbury Ave. to the Georgetown Branch Trail to the side trail intersection near Grubb Rd and back. I'm still weak and coughing out flem while I run. It was nice to enjoy a bright if a bit overcast 50F daytime run from home. I sweat a lot and was even weaker on hills returning.
Sunday Feb 20, 2005 #
Hiking 25:00 [1] 1.1 km (22:44 / km) +25m 20:24 / km
slept:9.0 weight:170.5lbs (sick)
At Riverbend Park, in Northern Virginia. I flagged a route from auxilliary parking to the registration area for the QOC Riverbend meet.
Orienteering race (Competition) 53:28 [4] 5.14 km (10:24 / km) +225m 8:32 / km
spiked:11/14c (sick)
QOC: Riverbend. Because I am still recovering from being sick, I ran Green instead of Blue. My lungs were full of flem and I was out of breath by the second control. The fatigue led to errors at #5 and #12. In addition, I took poor routes to #2, #8, #10 and #11. The woods were not as clear to run through as last week as Great Falls. I also needed a bathroom half-way through. At least I got a workout in and forced some air into my lungs.
Saturday Feb 19, 2005 #
Calisthenics (General) 2:00 [3]
slept:9.0 weight:170.5lbs (sick)
Feeling slightly better and drinking Gatorade to stay hydrated. Lungs are congested. 45 situps.
Friday Feb 18, 2005 #
Calisthenics (General) 2:00 [3]
slept:9.75 weight:168.5lbs (sick)
45 situps. Feeling only slightly better than the day before.
Thursday Feb 17, 2005 #
Calisthenics (General) 2:00 [3]
slept:9.0 weight:169.5lbs (sick)
Coughing, sneezing, headcold. 45 situps.
Wednesday Feb 16, 2005 #
Bicycling (Resistance Trainer) 30:00 [3]
slept:5.3 weight:171lbs (sick)
30 minutes on the trainer while reading a hand held book.
Tuesday Feb 15, 2005 #
Running (Street & Trail) 58:29 [3] 7.95 mi (7:21 / mi)
slept:5.5 weight:174lbs (sick)
In Beltsville, MD for work, I stopped off just outside Greenbelt Park and in the dark did a modified version of the Good Luck route that I used to do so often when I lived in Greenbelt. Usually early in the season I'd have done this route about 1:30 faster. I used to do it in 52:00 when in better shape just a few years ago. My lungs felt okay once I got going but I was weak and slow on the hills in the park. I picked it up elsewhere finishing good.
Monday Feb 14, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:173lbs
Just 45 situps after a Valentine's Day date.
Sunday Feb 13, 2005 #
Running (Warm-up) 5:00 [3] 0.95 km (5:16 / km)
slept:7.5 weight:173.5lbs
Warm-up around the Veterans of Foreign Wars lodge and to the start of the QOC, Great Falls, MD meet.
Orienteering race (Competition) 1:08:40 [4] **** 9.22 km (7:27 / km) +300m 6:24 / km
spiked:16/21c
QOC: Great Falls, MD meet. I got to the park a bit late, got ready quickly and was charged-up to start. I ran the first half well with good concentration reading detailed things along the way to keep me true. It was probably too fast but I thought I might slow some and hold it together. I started to tire and missed not having a Gu. I passed Dave Onkst when he was going back to 9 and passed Dave Hauver when going to 10. Going to 12, I passed Ted Good (taking it easy on us). Running away from him and trying to put some distance between us, I made a hasty error and found myself right with Dave Onkst and Dave Hauver again. I pulled away slowly, catching Ted in the process. Most of the second half was full of brain dead fatigue induced or rushed baubles--see the Split List.
Saturday Feb 12, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:171.5lbs
45 situps. I was off-kilter most of the day doing errands. I also carved out some time to re-watch Brazil from the DVD I got and ran out of time.
Friday Feb 11, 2005 #
Running (Street & Trail) 48:09 [3] 6.67 mi (7:13 / mi)
slept:6.0 weight:173lbs
From Rosedale Ave., Maryland Ave to Jones Bridge Rd. to the NIH Trail to Georgetown Pike to Beech Ave. to Montomery Ave. to the Bethesda Trolley Trail to Grosvenor Rd. to the Rock Creek Trail to Cedar Rd. to Elmhirst Rd. to Wisconsin Ave. to Rosedale Ave via Maryland Ave. I felt tired and couldn't get a rythym running uphill into the wind for the first two miles. I loosened up some later but it was still like being in 2nd gear unable to go to 3rd. I last did a close version of this route in reverse 1/4/2005 and 3 lbs. lighter. The pace this time was 1 second/mile less except instead of getting slower as I went I was running faster toward the end.
Thursday Feb 10, 2005 #
Bicycling (Resistance Trainer) 32:00 [3]
slept:6.25 weight:173.5lbs
I was visiting my folks for their 48th anniversary tonight so I only spun around inside today while reading again.
Wednesday Feb 9, 2005 #
Bicycling (Mountain) 1:34:15 [3] 23.1 mi (4:05 / mi)
slept:6.0 weight:172.5lbs
From Rosedale Ave., Maryland Ave. to Jones Bridge Rd. to Wisconsin Ave. to Cedar Rd. to the trail along Elmhirst St. to the Rock Creek Trail, to Lake Needwood and back. I left somewhere well after 7pm figuring I'd have more fun going out than spinning inside on a trainer. Doing telephone pole slalom down the sidewalk on Wisconsin at 27mph in the dark was interesting. The Rock Creek Trail was wet. Many eyes at 1 ft. and 5 ft. were watching through the trees as I went by. The inefficient mountain bike was just right for the curvy paved trail at night. The composition of a few slick spots was determinable by the sudden brown to white reflections flying in front of my headlamp; two wipeouts were narrowly avoided. I went farther than planned and didn't see anyone until passing through Kennsington on the way back where one walking hip-hopper with headphones was loudly singing some angry music. One bike commuter passed the other way and a lonely runner trained too. I slowed down coming back and my light dimmed but it was a nice night!
Tuesday Feb 8, 2005 #
Running (Street & Trail) 56:11 [3] 7.96 mi (7:04 / mi)
slept:5.0 weight:172lbs
From Rosedale Ave., Battery La. to the Trolley Trail, to Glenbrook Rd. to Kennedy Rd. to the Capital Crescent Trail, to the Little Falls Trail near Sangemore Rd. to Massachusetts Ave. and to the Capital Crescent Trail, to Bethesda and through the tunnel to Pearl St. /Maryland Ave., to Rosedale Ave. I last ran this on 12/1/04 and was about a minute slower--surprising since I feel out of shape and definately not recovered from the weekend. It was a nice 50F at 8pm. The trail was almost 100% free of ice. Lots of cyclists were out with their lights; probably a club as well as commuters. Recorded mile and half splits on the trail: 7:06, 3:41, 3:36, 3:38 - most uphill on the way back.
Monday Feb 7, 2005 #
Bicycling (Resistance Trainer) 35:46 [3]
slept:5.5 weight:170.5lbs
Spinning and holding a book to read.
Sunday Feb 6, 2005 #
Running (Warm-up) 3:00 [2] 0.2 mi (15:00 / mi)
slept:7.0 weight:172.5lbs
In Little Bennett Regional Park, MD. I'd been sitting around starting other runners for an hour and a half and needed to loosen-up. With 12K through the snow coming-up, I didn't want to go far.
Orienteering (Competition) 1:38:05 [4] 12.24 km (8:01 / km) +425m 6:50 / km
spiked:13/17c
QOC: Little Bennett. I enjoyed the running. Some said it was a runners course. There were both a 2k and almost a 3k leg. I felt pretty good throughout the long course though I was getting progressively slower. Running in the snow was much better than the previous day with my boots. I tried to pace myself. I was sloppy going to #1 and #2, did well in the middle, then made some poor route choices on the last three legs. I had set out 4 of the 17 e-punch boxes on this course the day before. I don't think I gained much of anything by doing so and hadn't seen the full Blue course before running it. Dann Quinn got the fastest time, beating me by about a minute. I think Ted was next back behind by 3 minutes though he ran in runnng shoes instead of spikes. See the Split List.
Orienteering (Control Pick-up) 58:58 [2] 3.44 km (17:08 / km)
spiked:9/10c
In Little Bennett Regional Park, MD. Pickup of 10 controls, most with e-punch boxes and 2 water stops after the QOC meet. My backpack filled up and I kept plodding along carrying most of the controls and the half the trash in my hands.
Saturday Feb 5, 2005 #
Orienteering (Course Setting) 2:02:43 [2] 6.35 km (19:20 / km)
spiked:13/14c slept:4.5 weight:173.5lbs
In Little Bennet Regional Park, MD. I set out e-punch boxes on Dave Onkst's course with Valerie Meyer, Greg Lennon and Sam Listwak since the QOC meet was postponed to this Sunday and Dave is in FL now. The controls bags were already out having been hung for a week in the closed park. Dave missed the quiet snowy woods; that'll teach him to go to FL in the winter. Crunchy at first with temperatures in the mid-30's F, it rose into the 50's F with bright sunshine leaving me wearing too much clothes. I'm not sure if it was the weight of the backpack with e-punch boxes, the hiking boots I wore or the snow but I struggled to run uphill. Tommorow's 12.5k will be tough if it hasn't melted. Going downhill was better. Suburbia is creeping to the edges of the park.
Friday Feb 4, 2005 #
Bicycling (Resistance Trainer) 30:00 [3]
slept:6.0 weight:172lbs
Late work and a dinner date w/Peggy didn't leave much time or will to run late.
Thursday Feb 3, 2005 #
Bicycling (Resistance Trainer) 30:00 [3]
slept:5.5 weight:172lbs
A slippery new snow indicated a better night to stay in reading on the trainer instead.
Weights (General) 7:00 [3]
Working the pair of 20lbs. dumbells for needed upper-body work. I was able to work around my continuing right shoulder problem but my left arm felt sore along a tendon too.
Calisthenics (General) 2:00 [3]
45 situps.
Wednesday Feb 2, 2005 #
Running (Street & Trail) 37:31 [4] 5.3 mi (7:05 / mi) +81m 6:45 / mi
slept:5.0 weight:173lbs
From Rosedale Ave. to Wisconsin Ave via Maryland Ave and Jones Bridge Rd. to Alta Vista, through Oakmont mostly on Heampstead, up Huntington Pkwy. into NIH and to Rosdale Ave. via Battery Lane. The sidewalks and roads were better so I got out. I slowed down in a few places for remaining ice and for going up the hill in Alta Vista but overall I felt better than I have been feeling.
Tuesday Feb 1, 2005 #
Bicycling (Resistance Trainer) 32:41 [3]
slept:6.0 weight:174lbs
Working late, eating late and remaining ice brought my training choice to cycling indoors today.