Training Log Archive: NadimIn the 30 days ending Nov 30, 2005:
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Wednesday Nov 30, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:170.5lbs
45 situps. Just some more laziness after getting home late. I've decided to take this week easy.
Tuesday Nov 29, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:172lbs
The old problem of getting home late and not feeling very motivated combined with scary looking radar, rain and a tornado watch to keep me in. 45 situps. My side hurt during these.
C • 2
Monday Nov 28, 2005 #
Running (Street & Trail) 12:48 [4] 2.0 mi (6:24 / mi)
slept:7.75 weight:171.5lbs (rest day)
From Rosedale Ave., I did the Two Mile Loop around the neighborhood. I started slowly but with the nice 61 F weather and no sweats, I got moving and loosened up quickly.
Sunday Nov 27, 2005 #
Running (Street & Trail) 1:31:16 [3] 12.05 mi (7:34 / mi) +204m 7:12 / mi
slept:7.5 weight:173lbs
From Beach Dr. in Rock Creek Park, Washington, D.C. to the trail along Military Rd. to Military Rd., to Nebraska Ave. to 41st St. to Van Ness St. to the Glover Archbold Trail, to the Whitehaven Trail, through Dumbarton Oaks/Lover's Lane to the Shoreham Hill Bridge on the Rock Creek Trail, to Beach Dr. past Military Rd. The longer sleep and time spent cleaning-up the house in the morning motivated me to get out for a longer run. Before I started orienteering with Peggy 5 years back I used to do a longer version of this nice trail route through the city every now and then. I was itching to do it again and with no Sunday O-meet, today was the day. The short-cut I took added on siginificant climb and kept me on unpaved trails even longer. Light rain fell half way through and the temperatures were right around 50 F.
Saturday Nov 26, 2005 #
Event: QOC: Balls Bluff Sprints
Running warm up/down (Street & Trail) 11:58 [2] 1.5 mi (7:59 / mi)
slept:7.25 weight:172.5lbs
Balls Bluff Regional Park near Leesburg, VA. I ran up and down the road leading into the park, trying to warm-up in the 30 F weather. It was warmer than the previous day but I felt sluggish from the climbing then.
Orienteering race (Foot) 10:15 [5] *** 1.3 km (7:53 / km) +90m 5:51 / km
spiked:4/5c
QOC Balls Bluff Sprints. To qualify for the final, I ran Heat A1 which from what later I saw of Heat A2, was nearly identicle. I felt tired from the previous day. The 1:7,500 scale and 3m contours threw me off a little. The map didn't show the many areas of light green as well as a few extra root stocks. I did okay but I almost shot far left of control #2 and took a bad route into the finish. The course setter had intended the sprints to be twice the distance but didn't realize that that the scale was not 1:15,000.
Running warm up/down (Street & Trail) 8:00 [2] 1.0 mi (8:00 / mi)
Warm-up for the QOC Balls Bluff Sprint Final along the road.
Orienteering race (Foot) 11:06 [5] 1.49 km (7:27 / km) +100m 5:35 / km
QOC Balls Bluff Sprints: Final A. The "qualifying" from the first heat turned out to be more of a choice but using the finishing time guidelines, I did run the correct final race. I fumbled the route to control #2, by going left and low through difficult footing and much further left than necessary. I fell twice along the way. Part of this may have been fatigue. I also flubbed the run-in swinging wide right again. Neither made for big errors. I don't know if they were enough to really gain me a place. I think I finished 4th fastest to Clem McGrath, Jon Torrance and Jeff Coker.
Friday Nov 25, 2005 #
Orienteering (Foot) 1:13:42 [3] **** 6.33 mi (11:39 / mi) +315m 10:05 / mi
slept:7.5 weight:172.5lbs
Great Falls, MD. Clem and Dharia we in town for the holidays. While Dharia ran the trails, Clem and I did a line-o together throuogh the uplands and across Bear Island. Visibility was great now that the leaves are all down. It was cool out; ~25 F. Clem's easy pace made me work fairly good so I was more than adequately warm. Where I would have stopped to read more carefully, Clem moved on through. We got off line a little including once in the beginning where I started reading a parallel line but mostly we were on. I struggled on the climbs a little. My side hurt a bit.
Thursday Nov 24, 2005 #
Running warm up/down (Street & Trail) 16:42 [2] 2.19 mi (7:38 / mi)
slept:6.5 weight:171.5lbs
From Rosedale Ave., Battery La. to North Brook to Old Georgetown Rd. to the YMCA. Light rain and temperatures in the upper 30's F.
Running (Street & Trail) 57:23 [2] 10.0 km (5:44 / km)
I jogged the 23rd Annual Turkey Chase sponsored by the Bethesda-Chevy Chase YMCA with my neighbor Bob Angell. It claims to be Montgomery County's largest race with over 4,000 people and winds through many of the neighborhood streets I usually run along (Old Georgetown Rd. to W. Cedar La. to Locust Ave. to Alta Vista Rd. to Rockville Pike/Wisconsin Blvd. to Old Geogetown Rd. and the YMCA again). Splits (1 and 2 miles) along the way: 26 seconds to the start line, 9:29, 9:03, 18:40, 18:16, 1:26. Bob and I got a chance to catch-up with each other in this family style well organized event. If only the weather would have been nicer. My side hurt some.
Wednesday Nov 23, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:171.5lbs
45 situps. Feeling tired. My side hurt doing the situps.
Tuesday Nov 22, 2005 #
Running (Street & Trail) 26:45 [3] 3.63 mi (7:22 / mi)
slept:6.0 weight:171.5lbs
From Rosedale Ave., Glenbrook Rd. to Edgemore Rd. to Arlington Rd. to Bethesda Ave. to the Georgetown Branch Trail, to Kentbury Dr. to Rosedale Ave. I was still feeling tired so I took it short and easy. It was windy and cool but it mostly felt invigorating. My side hurt again. It's doing so more frequently and well into the run.
Monday Nov 21, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:170lbs (rest day)
I had the day off from work for an appointment with our adoption agency and a doctor exam. I was dead tired after getting home and had to take nap. Rains discouraged a light jog. 45 situps.
Sunday Nov 20, 2005 #
Event: Susquehanna Stumble
Running warm up/down (Street & Trail) 5:00 [1] 0.48 km (10:25 / km)
slept:8.0 weight:172lbs
Pine Grove Furnace, PA. Warm-up walk/jog to the start of the Susquehanna Stumble on the Hammond Rocks map.
Orienteering race (Foot) 2:40:25 [4] ***** 16.62 km (9:39 / km) +680m 8:01 / km
Susquhanna Stumble on the Hammond Rocks (1:10,000) and Pine Grove Furnace (1:15,000)maps. It was a tough course both physically and technically with 40 controls--sunny with temperatures between 45F and 55F. I started out feeling my workout from the day before but did okay through the first window. The rocks and graby underbrush wore me down as I continued the climb up to the top of the course and into the second window. The second and third windows with 6 and 3 controls each were back to back in hilly and rocky areas which made a difficult optimization problem. I screwed things up coming over the top of the hill into the second window and lost nearly all the lost time finding the first control there. Jon Torrance eventually came along and led me and Ted Good into one control which let us relocate and find the others. My route was suboptimal through both these windows losing 523m plus the time relocating. I finished the loop cleanly to the map exchange and made up lost ground. I ran the second loop on the Pine Grove Furnace map (an older and less precise map) all but alone after 3 controls. I had worried about this map the most and studied it the week before the race. It paid off as I hardly made any errors on it. I finished 5th well behind Vadim, Wyatt, Randy and Jon T. See the Split List.
Saturday Nov 19, 2005 #
Orienteering (Scouting) 2:22:25 [2] *** 7.75 mi (18:23 / mi) +300m 16:24 / mi
slept:6.0 weight:171.5lbs
Prince William Forest National Park, VA. Francis Hogle, Kris Harrison, Jon Torrance, Greg Lennon and I split up and scouted areas of the park that QOC hadn't used for decades. Using 20 and 30 year old maps and sometimes none at all, we toured different parts of the park north and west of the maps used for the last time QOC hosted the US Championships. I found both not so nice woods and excellent woods. Hilltops in western areas tended to be thick from blowdown, laurel, holly and thorns but valleys were good. The further east I went the high and low ground were super fast. I took pictures along the way.
Friday Nov 18, 2005 #
Calisthenics (General) 2:00 [3]
30 pushups after flying home. My abdomen hurt. It was a long week.
Thursday Nov 17, 2005 #
Running (Street & Trail) 1:07:00 [3] 9.5 mi (7:03 / mi)
slept:4.25
Overland Park, KS. From Mastin St. & College Blvd. to the Indian Creek Trail, to S. Pflumm Rd. and back. I got going after 8pm on a calm and much warmer 38F night. I could see my faint moonlit shadow and came across a full pointed buck just off trail. Splits on the trail: 3:30, 3:30, 3:33, 3:38 (33:39 turnaround), 7:11, 3:33, 3:30. My side hurt again.
Wednesday Nov 16, 2005 #
Calisthenics (General) 2:00 [3]
slept:4.75
After a long day working and a work group social evening Japanese steak house dinner in which I had to catch some flying shrimp and rice thrown to my mouth, I did 45 situps in my Overland Park, KS hotel room.
Tuesday Nov 15, 2005 #
Running (Street & Trail) 45:04 [3] 6.45 mi (6:59 / mi)
slept:7.0
Overland Park, KS. From Mastin St. & College Blvd. I ran the Indian Creek Trail to Quiverra Ave. and 119th St. and back in the dark. I felt well rested. My side hurt starting out again. Splits on the trail (7:09, 3:35, 3:41, 6:57, 3:29, 3:27) reflect the flag whipping snow flurrying winds. The freezing temperature didn't feel that bad but I was glad I brought my gloves.
Monday Nov 14, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:168.5lbs (rest day)
Overland Park, KS. I flew-in to a cool KC for a week of work. 45 situps.
Sunday Nov 13, 2005 #
Running warm up/down (Street & Trail) 11:30 [2] 1.4 mi (8:13 / mi)
slept:7.0
Fair Hill State Park, MD. Warm-up jog to the start of the U.S. Long-O Championships. The pain on my side is starting to feel more like a muscle pull-perhaps in the groin area. I felt it more warming-up this time but like before it got better with the warm-up. I feel it when I lift my right leg up.
Orienteering race (Foot) 1:56:05 [4] **** 14.19 km (8:11 / km) +410m 7:09 / km
spiked:14/21c
U.S. Long-O Championships at Fair Hill State Park, MD. Starting out, I didn't feel as strong as I did the day before. Like the previous day, I stopped short on the first control while adjusting to the scale change from 1:10, 000 to 1:15,000. I bobbled the next 3 controls but started to get on-track. At #9 I made my worst mistake--7:40 on a leg where others were doing it in around 1:30. I didn't realize it until I returned home but what I was doing was reading control #6 as control #9. Both were close together and running toward #9 the map was upside down. My next worst mistake was the return river crossing on leg #11. I didn't see the crossing on the left and went very wide right. I then went left and missed a turn to make it even wider to the left--all-in-all a very ugly slow S-curve. At least I knew where I was most of the time. I navigated much better on the rest of the controls which covered ground used the previous day. I'm still plagued by poor map reading skills and need to work a lot in this area. This was my last A-meet as an M40+.
Saturday Nov 12, 2005 #
Running warm up/down (Street & Trail) 10:00 [2] 1.0 mi (10:00 / mi)
slept:9.0
Fair Hill State Park, MD. Warm-up for the DVOA A-Meet partly w/Eric Buckley.
Orienteering race (Foot) 58:09 [4] *** 7.9 km (7:22 / km) +175m 6:38 / km
spiked:6/13c
DVOA Fair Hill A-Meet at Fair Hill State Park. Unlike yesterday, I felt pretty good running. However, I ran all over the place not planning routes well enough before going. Controls #1, #2 and #3 were in a line. #2 and #3 were both root stocks and after punching at #2 I thought I was leaving #3. I had checked the control number but seeing it on my control description sheet I merely recognized it as a control I needed to go to. Going to #6, I was close and upon not seeing it, went on to the next reentrant and to #7. I recognized my error that time. Leaving #8, I set out a bad route choice to get to the field and had to change directions before getting there because of the thorns. Going to #13, Mark Cornish and Vadim's brother were just ahead. I passed them then thinking about them too much, I cut left without thinking through the choice well enough. I missed a trail turn and tried to correct getting caught in thorns. Realizing that I was getting in worse trouble, I tried to make up for it by running harder once I got to open fields. With my head down and not reading the map, my brain switched to running to #4 again which was almost en-route. I punched at #4 again, got behind some horses, then punched at #13 w/o even realizing it all. I ran harder to get up the hill to #14 but it was all for not with my mispunch and earlier errors. I should have taken more time planning routes especially through the field breaks.
Friday Nov 11, 2005 #
Event: US Long Course Champs
Running warm up/down (Warm-up) 8:00 [2] 1.0 mi (8:00 / mi)
slept:6.0 weight:170.5lbs
Fair Hill State Park, MD. Warm-up for the DVOA Fair Hill Chapel Sprint.
Orienteering race (Sprint) 14:45 [4] ** 2.67 km (5:31 / km) +80m 4:48 / km
spiked:10/13c
DVOA Chapel Sprint at Fair Hill State Park, MD. It was a bit cool and windy. The open ground was nice but I didn't feel I was running that well. At least I didn't make any big errors.
Thursday Nov 10, 2005 #
Running (Street & Trail) 19:45 [3] 2.84 mi (6:57 / mi)
slept:7.0 weight:169lbs
From Rosedale Ave., Battery La. to Glenbrook Rd. to Old Georgetown Rd. to the NIH Trail to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Trying to loosen-up in the windy 46 F, 32% humidity weather--a big change from the windy weather yesterday.
Wednesday Nov 9, 2005 #
Running (Street & Trail) 41:45 [4] 6.03 mi (6:55 / mi)
slept:5.25 weight:171.5lbs
From Rosedale Ave., Chestnut Rd. to Lynnbrook Dr. to Jones Bridge Rd. to Kennsington Pkwy. to the Rock Creek Trail to the Old Georgetown Branch Trail to Kentbury Rd. to Rosedale Ave. I felt a bit heavy and thought I was going faster. My right side hurt a slight bit. It was 63 F at 8pm and 71% humidity. In the dark, the trail was hard to see in a few spots because of the leaves. This caused me to run off of it despite the quarter moon. Split on the trail: 6:56.
Tuesday Nov 8, 2005 #
Calisthenics 2:00 [3]
weight:170lbs
45 situps. A busy schedule limited my opportunities to workout.
Monday Nov 7, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:168.5lbs (rest day)
45 situps.
Sunday Nov 6, 2005 #
Running warm up/down (Street & Trail) 12:03 [2] 1.4 mi (8:36 / mi)
slept:9.25 weight:168lbs (sick)
Pohick Bay Regional Park, VA. Warm-up around the parking lot for the QOC meet. I have a slight head cold.
Orienteering race (Foot) 1:17:00 [4] *** 7.9 km (9:45 / km) +280m 8:17 / km
spiked:16/20c (sick)
QOC at Pohick Bay Regional Park, VA. I felt a bit tired from a longer week of working out so I started off at a steady pace. I made a bonehead error going up the wrong big reentrant to #5. I blew #9 first mis-reading the vegetation boundary as a ditch, then getting caught-up in unmapped green. I lost a bit more time just as I was catching-up to Peggy and wasn't careful enough about noticing how high I'd gotten while sidehilling. Altogether, I probably lost around 11 minutes. At least it was a nice day out. See the split list.
Saturday Nov 5, 2005 #
Orienteering (Foot) 55:00 [2] 4.2 km (13:06 / km) +160m 11:00 / km
spiked:7/7c slept:4.75 weight:170lbs
Broad Creek Boyscout Camp, MD. On the Finney Saffran map I jogged around checking some control locations and then videoing the lost scouts. Some did rather well. The woods were still leaf covered and thorny in places. Before going out, my legs were tired from standing around running the finish line for the "Super Advanced" scouts who did a semi-tough Orange course that Peggy had set.
Orienteering (Control Pickup) 48:38 [3] ** 4.9 km (9:56 / km) +133m 8:44 / km
spiked:9/9c
Broad Creek Boyscout Camp, MD on the Finney - Saffran map. I picked-up controls from both the "Super Advanced" Orange course and from the Score-O. I tripped toward a tree and scraped my side with it pretty good. The 1:6,000 scale felt odd to use. The hills in the park were steep and often thorny. It got to well above 70 F and was a beautiful Fall day.
Friday Nov 4, 2005 #
Bicycling (Commute) 39:33 [3] 11.52 mi (3:26 / mi)
slept:6.1 weight:168.5lbs
From Rosedale Ave., Bethesda, MD to C St., SW, Washington, D.C. It was another nice morning--47F and sunny. I rode with long top and bottoms. This cuts through the wind so much better than when I wear a jacket. Though I rode with a laptop on my back, I went downhill quickly and smoothly. Even on the flats I was doing 19mph. I slowed uphill and into the wind a bit. Overall, I felt strong.
Bicycling (Commute) 42:40 [3] 11.29 mi (3:47 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. It was yet another nice fall night out but I felt like I was riding into the wind most of the way home.
Thursday Nov 3, 2005 #
Orienteering (Foot) 1:30:12 [3] **** 8.74 km (10:19 / km)
22c slept:7.25 weight:170lbs
Great Falls National Park, MD. From the Old Angler's Inn parking area, I did a somewhat counterclockwise loop into the northern section. I went to some control locations from an old meet on a 1:15,000 map. It was hard to read to begin with but as the light faded it got harder. I picked more difficult locations which made me pay attention a lot but also made it tougher to tell if I really got to a control location or not. In one area on the north side, houses built since the map was printed threw me off. I also picked locations involving lots of often steep climb.
Wednesday Nov 2, 2005 #
Running (Street & Trail) 1:16:00 [3] 10.5 mi (7:14 / mi)
slept:6.2 weight:172.5lbs
Cub Run Stream Valley Park, Fairfax, VA. From Chalet Woods I ran loops and went up and down the trail systems along Cub Run. I hadn't been there since 1999 and happened to be working near there today. I forgot some of the turns starting out but I also did some new exploring on both the west and east sides of the creek. The trail ran out on the west side but a dirt trail seemed to keep going on the east side. I turned back at what seemed like it could have been the northern pipeline. I ran with a camera and it was very pleasant out. I kept the pace easy but passed a little blood again and my stomach was upset.
Tuesday Nov 1, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:171.5lbs (rest day)
45 situps. I needed a little time to garden. I've really been eating too many chocolaty desserts too.