Training Log Archive: NadimIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
11 PM
Running (Street & Trail) 39:56 5.24 mi (7:37 / mi)
slept:5.9 weight:177lbs
From Northfield Rd. to Old Georgetown Rd. via Greenwich Park, to Cheshire Dr.. to Grosvenor Rd. to the Bethesda Trolley Trail at Fleming Ave. to Old Georgetown Rd. to Northfield Rd. via Greenwick Park. With another late start, it took some willpower to get going. Even once started, I had to go slower than usual for a while as a touch of sciatica was bothering me. The night was delightful with a gibbous moon, calm winds and it being 60 F.
Thursday Apr 29, 2010 #
7 PM
Running (Street & Trail) 39:42 [3] 5.13 mi (7:44 / mi)
slept:4.25 weight:178lbs
From the Silver Spring Metro Station, to 2nd Ave., a slight detour, then to Grace Church Rd., and following the Georgetown Branch Trail over the road portion, (Talbot Ave. Pennsylvania Ave., Kansas Ave. and Stewart Ave.) to the unpaved portion, to Woodmont Ave. in Bethesda, to Edgemore Ln. at the Bethesda Metro Station. I was feeling tired going into the run so I just took it steady and smooth into Bethesda. On my slight detour I was fortunate to find a port-a-john. The weather was cool and comfortable.
Wednesday Apr 28, 2010 #
Bicycling (Commute) 12:12 [3] 2.6 mi (4:42 / mi)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max's trailer, then to Northfield Rd. via the Air Rights Building tunnel. It was windy riding home.
7 AM
Bicycling (Commute) 14:12 [3] 2.8 mi (5:04 / mi)
slept:4.5 weight:176.5lbs
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. It was cool and breezy. I need to remember to get my chain replaced; the bike skipped a lot and my rear tire still felt low on pressure.
Tuesday Apr 27, 2010 #
Running (Street & Trail) 58:00 [3] 7.47 mi (7:46 / mi)
slept:4.25 weight:178lbs
Washington, D.C. from 14th and Independence Ave., SW, across The Mall to Constitution Gardens Pond, to Lincoln Circle, over Memorial Bridge to the Mt. Vernon Trail, to Roosevelt Island, once around clockwise, then back most of the same way to 13th and C Streets, SW. I was fortunate to have an opportunity open-up at lunchtime to join Jon Pifer for a run. He had already arranged to run with his boss so the three of us cruised around. It's so rare that I get to run in a group these days. The pace was just right for me though I had only intended to run 4 miles. The weather was perfect for running; sunny, in the 60's F and breezy. We encounterd a bit of mud on the island at first but it didn't last long. I hit the wrong buttons when meeting-up with Jon and Bruce so my time is an estimate based on Jon's time from his office and my known time in meeting-up with them. This was just the right answer to stress.
Monday Apr 26, 2010 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:176lbs (rest day)
45 situps after another busy day at work.
Sunday Apr 25, 2010 #
Event: QOC: Fountainhead
1 PM
Orienteering (Foot) 2:02:16 **** 10.2 km (11:59 / km) +475m 9:43 / km
spiked:13/18c slept:8.0 weight:177.5lbs
QOC: Fountainhead Regional Park. With sunshine coming out when rain was called for, I got the encouragement needed to jump into a Blue course after my time off. I paced myself, starting with a slower, steady pace. Fountainhead has a lot of steep hills and reentrants so the courses here are generally physical and unforgiving. My technique was rusty. I found myself off bearing several times early on. This was aided by the leaves which have finally come out fully. My technique improved though I had a few errors toward the end which fatigue probably played a bit part in. However overall, I was pleased to have been able to keep myself moving at a jog or run except on the steepest slopes. I ate a bannana before starting and that might have helped keep me from cramping.
Saturday Apr 24, 2010 #
Running (Street & Trail) 16:31 [3] 2.25 mi (7:20 / mi)
slept:7.0 weight:177.5lbs
From Northfield Rd. to Old Georgetown Rd. via Greenwich Park, to Johnson Ave. to Heampstead Ave. to McKinley St. to Garfield St. to Roosevelt St. to Jefferson St. to Northfield Rd. After a full day of errands and other activity, I got out for a repeat of a route I did earlier in the week. I felt my weight slowing me down. It was quiet enough out that I could hear the footsteps of another runner paralleling me across the 6 lanes of traffic on Old Georgetown Rd. I wasn't going that fast but I found it a little unsettling to have gotten passed by him slowly. I've got a long way to go to get back into the rhythm of running training again. With my calf injury not bothering me for the time being, and a little less stress, I expect that I'll see some improvement.
Friday Apr 23, 2010 #
Orienteering (Field Checking) 3:17:04 [1] 3.3 mi (59:43 / mi)
slept:4.5 weight:177.5lbs
Lake Needwood. Starting from the parking lot on the south end of lake, I covered all the ground east and southward to where I'd left off checking things in the winter. The terrain was overwhelmingly fast. Much of it was hilly. There were some rocks, cairns and lots of boulders on the low ground along waterways. A ride that didn't know about earlier, had been recut. Not crucial for navigation in the area, it will make it easier for people to know where they are on the map. Peggy and I joined Max this day for his kindergarten orientation so it was fortunate that I was able to take the rest of the day off from work and make an enjoyable use of the time.
Thursday Apr 22, 2010 #
11 PM
Running (Street & Trail) 16:31 [3] 2.2 mi (7:30 / mi)
slept:5.0 weight:179lbs
I hadn't run this little route in a while. It seems whenever I do, there's a high liklihood of doing at midnight and this was no different. It was in the low 60's F. From Northfield Rd., I ran up to Custer Rd., to Wilson La., to Exeter Rd. to Glenbrook Rd. to the Bethesda Trolley Trail, to the NIH grounds, to Maple Ridge Rd. to Old Georgetown Pike, to Huntington Pkwy., to Custer Rd. to Northfield Rd. I started fairly slow and was a little sore in my right quad like yesterday but other than overcoming intertia to get going, all else was okay.
Wednesday Apr 21, 2010 #
11 PM
Running (Street & Trail) 17:26 [3] 2.26 mi (7:43 / mi)
slept:5.0 weight:178.5lbs
From Northfield Rd. to Old Georgetown Rd. via Greenwich Park, to Johnson Ave. to Heampstead Ave. to McKinley St. to Garfield St. to Roosevelt St. to Jefferson St. to Northfield Rd. I worked late and ate late so I ran late too. The last time attempted to I do this run (about a month back), I only made it less than one mile before calf pain stopped me. Both that and my hamstring were much better today. I thought it was rather exquisite running in the thickish fog with the street lights casting rays through the new leaves.
Tuesday Apr 20, 2010 #
6 PM
Running (Street & Trail) 28:14 [3] 3.85 mi (7:20 / mi)
slept:5.5 weight:178lbs
From Grosvenor Metro Station, Tuckerman La. to Beach Dr. in Rock Creek Park, to the Rock Creek Trail, to Cedar La. to the Elmhirst Trail., to Cedar La. to Rockville Pike/Wisconsin Ave. to Edgemoor Ln. I finally got out for a run again this month. The weather was nice. Before going, I could feel some hamstring soreness and tendon/calf pain. The downhill start from this metro station has always gotten me going. I couldn't tell what my pace was so I was surprised to be about 7:18 at the first mile. I slowed a bit after the second mile but was pleased with the overall pace, even after climbing out of the park. I finished a bit faster after gettting hung up at a traffic light just before I was about to catch a woman runner ahead of me. I found that a new pedestrian bridge had been added to cross the creek on the Elmhirst Trail
Monday Apr 19, 2010 #
Calisthenics (General) 2:00 [3]
slept:5.25 weight:177.5lbs
45 situps. A long busy work day and a sore right hamstring led to an abort of a planned run.
Sunday Apr 18, 2010 #
8 AM
Note
When I woke this morning, moving to get out of bed triggered another big hamstring cramp. This one was in my right leg. I guess it lasted about 2 minutes or so but was rather painful. My leg was sore throughout the day afterward.
4 PM
Orienteering (Control Pickup) 49:01 *** 3.23 mi (15:11 / mi)
ahr:131 max:162 spiked:3/5c slept:8.25 weight:177lbs
Near McKeldin State Park, MD. Having Peggy's sister and brother visiting, Peggy and I olnly got to the Susquehanna Stumble after it was over. We were assigned a few controls to pickup near the south end of the southern map. The terrain was nice and runnable and that was good since I hadn't been running much in a while. Starting out, I ran part way up the train tracks only to have to turn back to get a bag for the controls. I missed the first. It was tucked low in a pit and I had overrun it. I got sucked off to a higher pit on my third. I got a little bit delayed by a train when returning. It seemed that I moved slowly throughout the pickup but it was good to be running and reading a map again. I had one water stop to cleanup.
Saturday Apr 17, 2010 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:178lbs
45 situps.
Friday Apr 16, 2010 #
Calisthenics (General) 2:00 [3]
slept:3.0 weight:178lbs
45 situps.
Thursday Apr 15, 2010 #
8 AM
Bicycling (Commute) 14:41 [3] 2.8 mi (5:15 / mi)
slept:5.25 weight:175.5lbs
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. It was cool again this morning. We left late enough that we didn't get to ride together with Peggy on her birthday ride/commute to a conference.
Wednesday Apr 14, 2010 #
8 AM
Bicycling (Commute) 14:24 [3] 2.8 mi (5:09 / mi)
slept:3.5 weight:176lbs
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. It was cool and damp but the rains stopped.
7 PM
Bicycling (Commute) 13:00 [3] 2.6 mi (5:00 / mi)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max's trailer, then to Northfield Rd. via the Air Rights Building tunnel. I had to stop for some errands on the way home too.
Tuesday Apr 13, 2010 #
Calisthenics (General) 2:00 [3]
slept:5.75 weight:177lbs
45 situps. It was a busy day.
Monday Apr 12, 2010 #
8 AM
Bicycling (Commute) 48:42 [3] 13.04 mi (3:44 / mi)
slept:4.5 weight:177lbs
From Northfield Rd. to Montgomery Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. This was my first ride all the way to work since January. I felt slow and had some headwinds from the SE. This morning I awoke painfully half an hour before it was time to get up. As I moved, my left leg hamstring went into a sudden cramp. It was a few minutes before I could get it to relax. It was probably from the long time doing yardwork the day before and perhaps from some dehydration.
7 PM
Bicycling (Commute) 54:51 [3] 12.87 mi (4:16 / mi)
From Independence Ave. SW, Washington, D.C. to Montgomery Ave. to pickup Max's trailer, then to Northfield Rd., Bethesda, MD. I struggled a bit and was slow too. Besides not being in shape, my rear tire was low on air. My back was huring for the last several miles. I could feel the tire bottoming out sometimes. I'd looked my bicycle over the day before and tried to find the cause of my frequent chain skipping. The bike shifted into all gears smoothly on the stand. However, while on the stand, I finally noticed a strange flex in the chain in one segment, that could be causing it to jump when I apply the right amount of pressure.
Sunday Apr 11, 2010 #
Bicycling (Commute) 30:45 [3] 5.0 mi (6:09 / mi)
slept:8.0 weight:178lbs
From Northfield Rd., I took Max on his trail-a-bike to the playground in Kenwood, and then to lunch on River Rd. I only used the Capital Crescent Trail for about a third of the mile. We rode back through Kenwood again and along Honeywell Rd. too. I did a lot of yard work after this including a lot of pulling of ivy, picking up sticks and sawing deadwood.
Saturday Apr 10, 2010 #
Calisthenics (General) 2:00 [3]
slept:8.0 weight:176lbs
45 situps. It was a busy day.
Friday Apr 9, 2010 #
8 AM
Bicycling (Commute) 14:43 [3] 2.8 mi (5:15 / mi)
slept:5.5 weight:176.5lbs
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. My original plan had been to bicycle all the way into work. With the rain last night and possible showers predicted for today, I cancelled that plan. Later as I saw the roads were drying-off, I decided to go ahead and at least ride the short way to the metro station. After not quite as late of a night than the day before, I finally got my bathroom project done. There's just a little bit of clean-up to do on that now.
6 PM
Bicycling (Commute) 15:23 [3] 2.65 mi (5:48 / mi)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max and his trailer, then to Northfield Rd. via the Air Rights Building tunnel. Max and I stopped off for dinner in downtown Bethesda. We discovered that the organic pizza place we liked was closed. It was pretty breezy and much cooler than the last few days.
Thursday Apr 8, 2010 #
8 AM
Bicycling (Commute) 14:54 [3] 2.8 mi (5:19 / mi)
slept:4.75 weight:175lbs
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. With leaving later, I ran into more traffic than usual.
6 PM
Bicycling (Commute) 12:22 [3] 2.6 mi (4:45 / mi)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max's trailer, then to Northfield Rd. via the Air Rights Building tunnel. It was windy outside. I somehow managed to stay out of the worst of the headwinds but a combination of dust and maybe pollen kept getting in one eye.
Wednesday Apr 7, 2010 #
8 AM
Bicycling (Commute) 14:13 [3] 2.8 mi (5:05 / mi)
slept:5.0 weight:175.5lbs (injured)
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station.
6 PM
Bicycling (Commute) 18:43 [3] 3.4 mi (5:30 / mi)
(injured)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max and his trailer, then to Northfield Rd. via the Air Rights Building tunnel, Arlington Dr., Bradley Blvd., Honeywell Rd. and Charlcotte Rd. I got to Max's day care in time to see both Peggy and Max. As he often wants to do, Max rode back home with me. We stopped off at the hardware store for supplies and rambled through some neighborhood streets on the way back. Some were hilly.
10 PM
Running (Street & Trail) 19:38 [3] 2.57 mi (7:38 / mi)
(injured)
From Northfield Rd. to Custer Rd. to Wilson Ln. to Glenbrook Rd. to Moorland Rd. to Hampden Ln., to Edgemoor Ln. to Exeter Rd. to Wilson Ln. to Del Ray Ave. to Old Georgetown Rd., to Huntington Pkwy. to Custer Rd. to Northfield Rd. I thought it time to test out my legs but I was also motivated by making this an ice cream run. I started out slowly and felt heavy but not just from dinner. It was like a late summer night. Lots of lawns were mowed, house windows were open and garden lights on. After a little bit under 2 miles I stopped to buy some ice cream and then I ran it home to eat it! It was nice that I didn't feel calf pain or discomfort on this run but I'll have to keep an eye on it. After the run, I had another long night of painting bathroom trim--that's slow but satisfying work.
Tuesday Apr 6, 2010 #
8 AM
Bicycling (Commute) 14:22 [3] 2.8 mi (5:08 / mi)
slept:5.5 weight:177lbs (injured)
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. I was rather tired from a late night bathroom painting session.
8 PM
Bicycling (Commute) 12:30 [3] 2.6 mi (4:48 / mi)
(injured)
From the Bethesda Metro Station, to Northfield Rd. Peggy had already picked-up Max in the trailer so I got to go straight home. I brought a change of clothes for the unseasonably warm ride home today. Like Friday, I had anticipated getting home before dark but it wasn't to be.
Monday Apr 5, 2010 #
8 AM
Bicycling (Commute) 27:21 [3] 5.6 mi (4:53 / mi)
slept:6.0 weight:178.5lbs (injured)
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station, then back to Northfield Rd. to pickup my bicycle lock, then back to the Bethesda Metro Station. I was already running behind before my detour back home. I had set the lock aside before my ride with Max on Saturday and forgot to pick it up amidst Max's Monday morning blues. I would have ridden all they way in except for my bicycle still needing repairs. This was an odd weight gain today considering that I really only had 2 meals on Sunday and was on my feet for most of the day.
6 PM
Bicycling (Commute) 15:00 [3] 2.6 mi (5:46 / mi)
(injured)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max and his trailer, then to Northfield Rd. via the Air Rights Building tunnel. It was rather warm riding in my work clothes.
Sunday Apr 4, 2010 #
Orienteering (Field Checking) 3:10:00 [2] 2.25 mi (1:24:27 / mi)
(injured)
From the Rockville Sports Complex near Rock Creek Park in MD., I crossed north of Southlawn Dr. and covered the often steeply sloped hillsides of a big roundish hill. The steep slopes would have been easier to traverse with spikes on; my trail shoes were slipping in a few areas I mapped quite a few dot knolls and probably over-did it; most were lower than knee high. I may remove some later but they were pretty helpful in alowing me to trianglulate over horizons. I found a good variety of other, mostly point features too. The woods were mostly wide open. I did a little bit of jogging now and then and my legs felt oay.
Saturday Apr 3, 2010 #
3 PM
Other (Digging) 2:00:00 [2]
(injured)
I dug out two gardens to replace ones lost during the construction last summer. Max helped by helping till-in topsoil, sand, and peat moss. I did this quickly and got tired. There was a lot of chopping action to break-up the soil and I had to break through a layer of gravel in one area that was laid down during the construction. My right arm was a bit strained.
6 PM
Bicycling (Commute) 30:52 [3] 4.8 mi (6:26 / mi)
(injured)
To ensure that Max got some more traditional fun today, we went for an ambling ride throught the neighborhood to a playground. Max rode on his Trail-a-Bike. I never know what to expect when he rides that since he makes it easy when he pedals but hard when he does not. I cut through a neighborhood south of North Bethesda Middle School and found what will make a nice location for a bike-o here one-day. Peggy met us at Arlawn Park and the 3 of us rode back together later.
Friday Apr 2, 2010 #
8 AM
Bicycling (Commute) 15:00 [3] 2.89 mi (5:11 / mi)
slept:5.25 weight:174.5lbs (injured)
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. Like Wednesday, we once again we raced Peggy who was in her car (headed to a training class). Though we cycled about the same speed, this time Peggy got more ahead of us. We lost site of her after half a mile. I would have cycled all the way into work on this day that's expected to get to around 80 F. However, mechanical difficulties on my commuter bike and trailer incompatibility on my road bike made me abandon this idea. I still get bad chain skipping that stems from a derailer-freewheel width mismatch. After sitting on the train after this ride, my injured calf was kind of tight when walking down the metro station stairs.
1 PM
Note
(injured)
On a lunchtime walk within the numerous crowds who'd come for the cherry blossoms at the Tidal Basin in D.C., Mark Mace and I sighted Dave Linthicum runnning!
8 PM
Bicycling (Commute) 12:20 [3] 2.6 mi (4:45 / mi)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max's trailer, then to Northfield Rd. via the Air Rights Building tunnel. I was so sure that I'd get home before dark today that I rode with my helmet that does not have the light.
Thursday Apr 1, 2010 #
8 AM
Bicycling (Commute) 14:40 [3] 2.86 mi (5:08 / mi)
slept:5.25 weight:175lbs (injured)
From Northfield Rd., to Montgomery Ave. with Max in his trailer via the Georgetown Branch Trail tunnel, then to the Bethsda Metro Station. I was tempted to ride all the way downtown but I was running late and want to ease into doing more cycling. As I rode, I wondered if I should try some runnning again too.
7 PM
Bicycling (Commute) 13:00 [3] 2.6 mi (5:00 / mi)
(injured)
From the Bethesda Metro Station, to Montgomery Ave. to pickup Max's trailer, then to Northfield Rd. via the Air Rights Building tunnel. I made it home before the sunshine was gone and it was very comfortable without a jacket.