Training Log Archive: Nadim

From Northfield Rd., to the Bethesda Metro Station.

From the Bethesda Metro Station to Northfield Rd.

Event: QOC Swanson Road
 

QOC: Swanson Park, MD. I decided to do Red since it was hot and I'd run long the day before. I didn't want to wear myself out for the Hudson Highlander next weekend. As it turned out, Blue wasn't much longer. With the terrain as nice as it was I'd of been able to do Blue without much trouble.

S-1 - This was just a straightforward short leg to get us in the woods and I went straight.

1-2 - I stayed left to avoid climb. I first glanced the control to be across the field at the saddle but when I looked again at some point, I got to thinking it was more across from the knoll on the field. I did look at the map but didn't realize my error until in the woods in the wrong place.

2-3 - I contoured across, staying high until the end. I guessed it'd be greener going low. I don't know if it really was green or not going low but elsewhere, the park was remarkably open compared to other parks in the DC area this time of year.

3-4 - I went up and through the field, since I drifted too close to it. The grass was high but an elephant track went right through it. Coming off the road at the telephone pole was easy.

4-5 - Fairly straight, using a deer trail for some of it, I just tried to stay right of the top of the knoll and out of the stream edge.

5-6 - Along the mowed field edge to a forest corner and in.

6-7 - across the first side reentrant to the bridge over the stream, then angling up and counting ditches to spike it.

7-8 - I was ambivalent thinking I could stay low and go around, but thinking it'd be too green and slow as I got nearer, I ran the trail to the top. I crossed the saddle and descended a little early. Recognizing where I was I practically looked over and saw it 70m away.

8-9 - I dog-legged back up the hill, walking and then crossed the road. I angled to the end of the ditch but wasn't following a bearing well afterward. I got confused perhaps reading up for down. Slowing down, I climbed to the trail mapped as a ditch, and ran till I was close to the field. I looked down from there and saw it. I probably lost 45 seconds.

9-10 - I mostly contoured around the first hill and read the long spur to the right. Keeping it there, I paused right before the control where it got greener, not seeing it straight in front of me. I paused only 5-10 seconds which was long enough to know the reentrant to the left was the one N of the control on the map.

10-11 - I thought about this a little before I descended to the field. Staying out of the out of bounds, I left the field past the runway, at a corner. At about that point, my eyes focused on control 14 instead of 11. The many contours kind of camouflaged it for me. I went to the power line and that was slow because of high grass. I had to stop to relieve myself in the green forest, before attacking toward #14. Just before climbing, I realized my error and proceeded directly to #11, climbing the spur before it, then cutting over. I lost several minutes.

11-12 - I went straight at it. I crossed the top of the first reentrant to keep me on track. Someone else was ahead of me as I closed in.

12-13 - Running downhill was easier than going up. The guy who got to #11 ahead of me was still ahead but off to the right. I climbed a little early but was realizing it as I saw the hill ahead (having been there before). Though the control (a pit feature) was not visible from below, the presence of the other guy helped.

13 -14 - I memorized the route and ran down the hill quickly. The other guy stayed to the right and more in the valley. I climbed a little to shorten distance before going all the way to the bottom and got ahead. I hardly looked at the map until the right reentrant, then followed the ditch.

14-15 - Like most, I stayed low for the mowed grass and little climb. I followed the stream, staying low, but reading the contours looking for the flat spot before the control to spike it.

15 -16 - Just estimating the height I needed to be above the stream, I spiked it. Others I passed were higher and lower.

16 -F - I started to go straight but when I found myself close to the field, I decided the running there would be faster. After the first field, I was worried about the second not being mowed. The woods looked okay so I ran in them until getting hung up at the end where there was deadfall at the mapped marsh. I'd passed Tanaka Hideharu getting to #16 but he passed me in the field on an elephant trail as I was still getting out of the deadfall.

Overall this wasn't a bad race but I left definite room for improved concentration and better planning. My running held up in the heat.

Red - Splits

College Park, MD. From the parking lot off Metzerott Rd., I took the Paint Branch Trail to Lake Artemesia (Luther Goldman Birding Trail) to the Northeast Branch Trail, to the Anacostia River Trail, to the track in Kennilworth Park, just before Anacostia Ave., NE., Washington, DC. I woke up too late to run when it was cool and we'd planned to see Max run Cross Country. I chose this one way run since I knew the trails and it took me right to Max's event, the DCXC Invitational. Peggy and Samantha met me there and arrived just before I did. Max set a personal record. It was a flat course but he was also filling in on the Varsity team; he beat two other teammates, though some of them were young too.

My run was slow; not just in contrast but from my usual slow pace. I was carrying water and that made me a little heavier. The biggest detriment was probably the sunny 87 F weather. I was not feeling strong starting off and slowly faded. The trails were paved and very flat overall. That meant using the same muscles over and over, most of the way. Though most of the way was sunny, the sun wasn't really strong. There was some humidity. At the Decatur St. Bridge they were setting up for a Unity gathering. That I stopped to walk and drink once at what I thought was the half way point, and again about 1.25 miles before the end, when Max started texting me to find out where we were. I'd thought this run would be over 10 miles, but it came up short.

From Northfield Rd., to the Bethesda Metro Station.

From the Bethesda Metro Station to Northfield Rd. I was going to run but we decided to eat dinner out and do some shopping instead.

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Ave. to North Bethesda Middle School, to Bradmoor Dr., to Folkstone Rd., to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. I planned an easier day and since I worked from home and was busy earlier, I got to run in the cooler evening (~60 F). Initially getting through Greenwich Park, I was slow. It was pretty dark and I couldn't see the trail. I picked up the speed gradually. My legs were tired climbing and at the end.

From Northfield Rd., to the Bethesda Metro Station. I got through most of the intersections easily and it was another nice morning.

From 12th & Independence Ave., SW, Washington, D.C., to Maine Ave., SW, to Ohio Dr., SW, departing from the roadway to the very tip of Haines Point on the grass, then back onto Ohio Dr., SW, to the Franklin Delano Roosevelt Memorial, continuing around the Tidal Basin to West Basin Dr., to Independence Ave., SW, past the Martin Luther King memorial and the Kutz bridge to 12th St., SW. It had been many years since I last ran or biked on Haines Point--possibly since 2008 just prior to the relocation of the Awakening sculpture. That perfect place for the sculpture looked pretty lonely today, as just a grassy field. As I started to go around the very flat edges of Haines Point, I thought to run on the often broken and sometimes wet sidewalk along the water, but most of it was closed off due to being under water. It was either an unusually high tide, the edges of the once river island was sinking, or just a nearby example and casualty of global warming. The permanent fencing that the park service had put up makes me think it was the last option. The weather was pretty nice; in the low 80s F when starting. I ran into a headwind going out along the point so I had a tailwind coming back, which was nice. There were a few other runners but lots more cyclists doing loops. Some were in packs. I'm glad I brought a dry shirt to change into after the run.

From the Bethesda Metro Station to Northfield Rd. Since I'm teleworking tomorrow, I had my laptop bag. However since I ran from work yesterday, I had 2 backpacks in addition to my laptop. It was awkward and I was tired. It was also getting dark.

From Northfield Rd., to the Bethesda Metro Station.

From 12th & Independence Ave., SW, Washington, D.C. Independence Ave. to the Reflecting Pool, to the Lincoln Memorial, to the Rock Creek Trail, to along the Georgetown Waterfront, to the Capital Crescent Trail (CCT), to Canal Rd., NW, to Foxhall Rd., to 44th St. NW, to the Glover Archbold Trail, up to the Tenleytown Metro Station via Van Ness St. and Wisconsin Ave., then to the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.). It was a much cooler day and I even had headwinds for a while. There were a lot of cyclists and other runners everywhere; even runners in Glover Archbold Park. I was concerned about how well I'd hold up on the run. Resting had done me well since my legs were not hurting so much during the day. I didn't feel strong for the first 3.5 miles and resigned to just take it easy on the climb up from Georgetown. I could have used a bathroom too. I moved smoothly finishing up and wasn't very sweaty like I usually have been.

From the Bethesda Metro Station to Northfield Rd. There was an unusual amount of traffic for this hour of day. I weighed-out at 188.5.

From Northfield Rd., to the Bethesda Metro Station.

From the Bethesda Metro Station to Northfield Rd. It was hot and I still didn't feel so well. I thought I would go out for a run later but didn't.

I had a busy day, visiting my mother, planning Samantha's schooling with Peggy, doing yardwork, and cleaning-up the house. I was worn out enough by that to just make this another rest day. I am still feeling weakness in my left leg, as some residual to whatever was happening with my left hamstring last Friday. I have to hope that rest is better for me for now. I did get some map update drafting done on the Great Falls, MD map.

Event: QOC Occoquan
 

Glencoe, MD. From Glencoe Rd., Peggy and I ran the North Central Rail to the old train station at Monkton, and then we ran back. Earlier we'd seen Max run a Cross Country race at nearby Hereford H.S.; purportedly where the MD State XC Championships are sometimes held. The trail was somewhat hard; parts of it seemed to be concrete. It was about as busy as the Capital Crescent Trail is during a weekday. The trail was graded nicely and scenic most of the time as it parallels and criss-crosses the Big Gunpowder Falls creek.

I didn't feel that well on this run but I was glad to have been able to do it at all. After what seemed to be hamstring pain yesterday, I had less when I woke up this morning. Walking around to see Max's race did more to loosen it up or something. It didn't bother me after a short way into the run. The grade wasn't much, but I did feel it in my quads.

Great Falls Park, MD. It had gotten hot outside and I was tired. It was well past 4pm when I got out into the park and it was still 90 F. The temperatures cooled as time passed. I updated vegetation mostly but there were some rootstocks and even some ditches that I took tracks of.

From Northfield Rd., to the Bethesda Metro Station. It was nice an cool this morning!

From the Bethesda Metro Station to Northfield Rd. I carried two backpacks or work clothes back. I'd intended to have a short run before this ride but when leaving work I noticed my left hamstring hurting. It was hard to localize where but it's perhaps where the upper tendons are. I thought it best to just rest.

From Northfield Rd., to the Bethesda Metro Station.

From 12th & Independence Ave., past the WWII Memorial and the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, through the tunnel rather than the zoo since the path was closed, to the Melvin Hazen Trail, to Connecticut Ave., NW, to the UDC Metro Station. I didn't feel entirely bad starting out, but was still lethargic. There were plenty of other runners out. I was gauging my progress catching them or holding them off, but without really racing. I was too weak for that. On the climb up the steep Melvin Hazen Trail, the way was more rooted than I'd remembered it being and it had been a long time since I ran that section. I had to walk some parts but did actually run up some of the hillier parts. When I tried to push in near the end, my calves started to cramp.

From the Bethesda Metro Station to Northfield Rd.

From Northfield Rd., to the Bethesda Metro Station.

From the Bethesda Metro Station, Woodmont Ave. to Wisconsin Ave. to Somerset Terrace, to The Hills Plaza, to Willard Ave. to the Willard Park Trail to River Rd., to the Capital Crescent Trail, to the Bethesda Metro Station. It was nice and cooler. I started slow and didn't feel as bad as I thought I would. I finished a little faster but am still overtrained.

From the Bethesda Metro Station to Northfield Rd. I seemed like I was going faster, but I did have just a little bit of traffic.

From Carderock, to the C&O Towpath, to Berma Rd. Trail near the Old Angler's Inn, to the C&O Towpath on the north end of the Berma Rd. Trail, then back on the C&O Towpath to Carderock. At Peggy's suggestion, I took the day off work. I still had to wake up early enough to get Samantha on her bus, but that let me get out while it was cool. It was around 70 F, humid and partly cloudy, but with a breeze once in a while. It should have been good conditions for running but I was just worn out. My quads were sore. I didn't push throughout the run. Even the slight grade of the Berma Rd. and towpath could be felt. Getting on the Berma Rd., the usual stairs were cordoned off so I took a detour toward the lower parking lot. Returning on the towpath felt a little easier due to the grade. A guy who turned around almost in front of me moved off faster than me and I didn't give chase. He would stop sometimes and I didn't catch him until closing in on the end. I probably need to recover a little more.

I had brunch after my run, then I went back to Great Falls Park, MD again. I spent a good while updating vegetation and point features. Initially it was all point features. This took much longer than anticipated but I made good progress in the areas that needed it. I couldn't do everything I wanted to. At one point I started going further but realized I'd be farther away from where I parked and I was already tired/dehydrated.

From Northfield Rd., Bethesda, MD. to 13th & C St. SW, Washington, D.C. The weather felt nice starting out and I escaped the traffic around Bethesda without much slowing down. The winds were calm. There was a steady stream of cyclists to swim through the whole way to Georgetown. I faded after Georgetown. After joining up with the trail coming off 14th St. there good numbers of cyclists again. I finally weighed in under 189 lbs. but was probably still dehydrated. Skipping meals once in a while helps.

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. When I got to my bike after work, I found a flat front tire. I couldn't patch it--seemed like a slow leak but I couldn't detect where. It was nice having the community pump in the bike rack area. Once I got going I felt headwinds getting to Georgetown. Even with some traffic and having to stop to pickup tools from my open seat pack, I got out of Georgetown in a pretty good time. From there I decided to take it easier. I cruised along and there were plenty of riders on the trail to pass.

Fountainhead Regional Park, MD. From the entrance road, I jogged to the advanced course start of QOC's event. Overnight, I must have slept a bit funny. A muscle or tendon running from around my left shoulder downward was hurting a little and sometimes sharply. My neck had been stiff lately for a few days and was also not feeling right. It was starting to get warm. Despite more sleep, I still didn't feel very energetic.

QOC: Fountainhead Regional Park, MD. We ran on the East side of the park today and it had been a while since we'd been there. It was getting warm at the time I started and was to get to 86 F. I ran a measured pace on the initial controls and a fair amount of walking by the end.

S-1 - I stuck with the trail until the bend and then climbed the left side of the reentrant to spike it. I recognized the control to be hung rather low behind a dot knoll.

1-2 - I ran out the ride to the intersection and then the top of the reentrant system with the control. Though I ran right to the right reentrant, a small one, I couldn't see the control. I looked around and started to doubt myself enough to take a few steps past, then I turned back and glimpsed it a behind a fallen tree trunk. I'd lost +30 seconds looking around in the reentrant.

2-3 - I ran straight but hesitated at the bottom of the reentrant junction. I went on the the next reentrant down, then up that to the side reentrant.

3-4 - I walked then ran along side the main reentrant, up to the trail intersection. I used the trail toward the control but only to the bottom of the first reentrant. From there I angled up and around to spike it.

4-5 - I went more or less straight, even through a bit of the green, and I spiked it. It was hard to see again.

5-6 - I crossed the reentrant and climbed up to the point that it felt better to stay low. I saw the first dot knoll along the reservoir edge but had only seen one on the map. I checked it out and turned back confused. At the reentrant, I turned back again to the second knoll. The reentrant it was in appeared to be bigger than mapped. I must have lost 90 seconds.

6-7 - I climbed fairly straight up. Since there was unmapped deadfall at the top, I went around the top of most of it before dropping down to the reentrant junction.

7-8 - I went right a little to climb a long spur. I was a little too much to the right so at the top and when crossing the trail, I mistook the reentrant on my right to be the one that was really on my left. I took the spur between them to the bottom, then ran along the side of the creek a little before crossing and climbing. Emerging near the knolls on either side of the trail and NE of #14, I saw Peggy on the trail. I crossed the trail proceeding to #14 very well. The control box was far from the bag and water. I got frustrated looking for it and losing time so I yelled out: "Where's the punch!" I found it on the dot knoll only then to realize that I was really supposed to go to #8 anyway! I kept moving on from there doing well to hit the intersection N of #8 and chase Peggy toward the control. Peggy got in the right area but she must not have seen the bag and got under it. I told her it was up where I was but the control box was again away from the control and in between Peggy and I. I think she punched first. I probably lost 2 minutes from my mistaken navigation to #14 (I had planned a route similar to Peggy's from the point where I'd seen her).

8-9 - I ran an almost straight route initially. Peggy had moved off to my right to apparently avoid the mapped green. I found the mapped gap in it and got to the trail bend. I came in from high so I missed seeing the first of 3 reentrants below. Bill Wright was ahead and I was gaining on him. I looked down the second reentrant that I saw and didn't see the control so I started to move on. However I was close enough to soon see Bill going down the reentrant and punching. I corrected and probably only lost 10 seconds.

9-10 - I learned later that Bill was running Red. We've gotten into races where we were both having a hard time separating before, since over the last year or more he's been running a bit faster. He moved up the hill at a run while I walked. Going down, I gained on him. My route was to the right to avoid climbing a spur on the left side of a reentrant, 3/4 of the way on the leg, however that route took me around some green and lower than the control. As I climbed the spur the control was on, Bill came in from above. I could tell I was too low but I was also just enough unsure due to the hidden controls earlier.

10-11 - I wasn't careful; sloppy actually. I didn't use the saddle or the reentrant on the other side. I was just following a bearing and trying to catch Bill. I missed to the right a little, and got under the control again. Bill came in more accurately and as I corrected, he said next time he was going to wear camouflage. I only lost 15 seconds.

11-12 - I decided to that the high route to the left, to avoid crossing the reentrants. I navigated to the lower boulder okay but I wasn't making sense of the area--I expected to see the other boulders but didn't. I recall adding some of the boulders to the map when I'd sent the US Ultralong Champs courses here in 2014, so my head wasn't in the right frame of mind. I paused long enough to lose 30 seconds. That didn't count my route being longer and probably not beneficial. I figured Bill was long gone.

12-13 - I ran a fairly straight route and spiked it. My track shows a kink at the control but I don't think that was accurate.

13-14 - I took the trail, and cut right at the ride which pointed to the control. Along the way I saw David Onkst as he was going toward #8 or #9. Having been to #14 earlier, I confidently ran down the spur from the trail/ride intersection. I saw the control from 75m out and knew where the punch would be.

14-15 - Down the reentrant to the inlet valley; once across I cut right but climbed immediately to try to avoid ups and downs on the two reentrants ahead. Yuri was in the area ahead, and I heard Bill Wright from behind asking me how I got ahead of him! I had to drop a bit to get past the green efficiently but I passed Yuri just before the control when he paused a little low. I think I may have added the rootstock that the control was near, to the map. Later I heard from Peggy that there was a scream of pain when she was approaching the area. She wondered if she needed to give assistance. I never heard it. We pieced together later that it was probably Bill Wright who turned his ankle badly. Peggy never saw him either but she did hear him say he was somewhat okay.

15-16 - I went fairly straight and spiked it. Crossing the trail did help me to know where I was.

16-17 - I was getting tired and not thinking well. I miscounted reentrants (the control circle at #16 might have contributed since it covered a contour. I dropped down, not even half way through the leg. Once I figured this out, I was still confused and hesitant. I heard what I thought was Bill Wright again, catching up. I kept on going and got to the control ahead of whomever it was but I hesitated at least once more. I probably lost 1:45 on this leg.

17-18 - Tired, I decided to use the reentrants on the right side of the line, and climb gradually where I could. Once across the trail on the ridge I followed another reentrant down but I started to mistake a joining reentrant for the bottom because of the line hiding the contours. I started to climb but realized it quickly. Someone sounded to be catching up on the left side of the reentrant. I didn't hesitate any more. I went across the true stream valley and up to the control.

18-19 - I contoured as much as I could but eventually dropped to the valley.
I'm not sure if that was the best way to go or not. I was able to keep track of the right reentrant at the end but I didn't count going up the valley. I spiked it.

19-20 - I went a little right of the line. Ted Good was walking up the hill and nearing the end of the Red course. He kept a steady pace walking and I only slowly caught and passed him. I had stopped to read a little though. I crossed the trails and emerged close to #1; a little too close to the road. Running down the reentrant to the trail bend I'd left going to #1, I climbed gradually from there, counting reentrants. Ted was running by that point and sticking to the trail. He was passing me, but his Red course didn't have the control I was going to.

20-21 - I went straight. After crossing the creek and starting my climb, I could see Ted going from left to right ahead of me. I was weak and struggling with the climb but I spiked it. Ted was long gone.

21-22 - I just got into the valley and made sure to see the fork in the creek. Folling it, I spiked the control, but there was a second unmapped ditch before the control.

22-23 - I pretty much went straight, trying to avoid the green by going left at some times. I finished on the trail with a slow jog.

It was a tough day physically, and that seemed to help me make errors. I felt rusty. The woods were very nice and almost entirely bereft of spider webs or Japanese Stilt Grasses.

From the entrance to Fountainhead Regional Park, MD, I jogged slowly to the main parking area. It was fortunate that this was downhill. The pavement and shoe spikes hurt my feet. I figured I needed to jog, not to warm down, which this was, but to get a little extra in as Hudson Highlander training. After finishing and while talking with Vido, my neck felt weak and I felt the urge to look downward.

Blue - Splits

From Rte. 193 near Great Falls, MD, Peggy and I ran the Difficult Run Trail to the parking lot near Rte. 7, then back. It was pleasant out, but still humid. I ran behind Peggy and was sometimes getting too close. In the 2nd mile, I fell twice because I missed seeing roots or stones. I was tired again, but this time it probably was due to running hard the day before.

After our run we hurried over to Oatlands Plantation, south of Leesburg, VA to see Max run in a major Cross Country invitational there. Counting teams by their jerseys on the starting line, from far off, I estimate Max's race had 50 different teams altogether. Max was not very articulate in describing his race, when he said it was okay. Peggy pressed him about different segments such as the in the woods section and the major hill at about the 2nd mile. His time was 22 minutes, which is a slower pace than his earlier races. The spectator friendly course was probably hillier too; a varsity race we saw seemed to be won in about 16 or 17 minutes. We didn't hear results how the Walt Whitman teams did. My sister Rubina got there too late to see Max's race but we were able to have lunch w/her.

From Ray's Meadow Park and the Ohr Kodesh Congregation parking lot (near East West Hwy in Rock Creek Park, MD), I ran up the Rock Creek Trail to Cedar Ln. and back. It was in the low 70s F and breezy outside of the valley--all-in-all a much nicer day than my longer run on Wednesday. Starting out I still felt tired from my run on Wednesday. The old trestle bridge for the Georgetown Branch Trail has been removed and grading for the new Purple Line bridge has begun next to the old alignment. Though it seemed like I was moving faster and working harder, my first mile was slow. I put more effort into it and did get faster. There's not much climb on the Rock Creek Trail but I felt it sometimes. I was 30:09 at the turnaround. I pushed more on the return and my strength held up mostly. The ball of my left foot hurt at times and I felt pain in my left knee more after finishing.

From Northfield Rd., to the Bethesda Metro Station. I felt sore from the run the day before.

From the Bethesda Metro Station to Northfield Rd. I'd worked late and by the time I was home I felt it better to eat. I finally decided not to run at 10:30pm.

From Northfield Rd., to the Bethesda Metro Station. I still hit some traffic, but was faster.

From 12th and Independence Ave., SW, Washington, D.C. down Independence Ave. to 17th St., and the Reflecting Pool to Lincoln Circle, to the Rock Creek Trail, to the C&O Towpath, to the Capital Crescent Trail (CCT) at Fletcher's Boathouse, to Woodmont Ave. to the Bethesda Metro Station. It has gotten to 93 F earlier today and I was going to bail out on my plan to do this run. It'd been years since I ran from work all the way to Bethesda because of back problems. In 2012 I did this run a full 20 minutes faster. However as I was getting ready it got dark outside and storm warnings of large hail were issued. I waited but it hardly rained. Most of it went well south. I only got sprinkled on in the first 2 miles or so. It was humid but in the upper 80s F. I was not so strong and I measured my pace from the beginning. Even a woman ahead with her dog were running slightly faster than me. A water fountain on the towpath in Georgetown didn't work. I couldn't remember and hoped there would be a water fountain somewhere around the trail at Fletcher's Boathouse but I didn't see any. I trudged up the hill, not slowing too much at first. After the bridge at the water treatment plant, I stopped and drank a good bit. I splashed myself too. After that I was running slower. My feet started to make sloshing sounds in my shoes from the sweat gravitating downward. My left knee started hurting along with the ball of my left foot (still hurt since the 4th day of the Scottish 6 Days). That meant my weaker right leg (residual from back problems) was running stronger than my left. I slowed more the last 2 miles and didn't mind as much with it getting dark. I stopped one more time for water just before Bethesda Ave. On this run I played around with my stride sometimes getting a proper back kick and knee lift, while other times I shuffled or shortened my stride. That helped me use different muscles and made the long uphill grade seem easier at times.

From the Bethesda Metro Station to Northfield Rd. Tired and sopping wet, starting off my right knee was hurting--it'd been my left knee hurting during the run but the cycling motion was different. It took a while to loosen up. It was dark but felt rather comfortable outside. Even after drinking water, I weighed out at 189 lbs.

From Northfield Rd., to the Bethesda Metro Station. I kept running into traffic.

From the Bethesda Metro Station to Northfield Rd. I'd been feeling tired all day and my legs were still sore. With a school meeting in the evening, I planned to delay my run until late, but I decided to just rest.

From Northfield Rd., Bethesda, MD. to 13th & C St. SW, Washington, D.C. I think I had some headwinds but it wasn't much until riding along the Potomac. I wasn't feeling that strong. I did push on occasion. This was supposed to be a day to relax my legs a little.

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I was a little sore. Without trying much, I got to and out of Georgetown pretty well. I had been holding off one guy part of the way. On the CCT, I moved slower and got passed eventually by another guy. I drafted him until he slowed; when I passed, I dropped him. Three other guys eventually passed me. One in the last mile might have been the guy I'd seen behind me before Georgetown. I thought my overall time would be slower. I carried double clothes, and there were headwinds on the last few miles going into Bethesda.

QOC: Cunningham Falls State Park. I walked up the hill to the start of QOC's Platform Palooza event. It was a good warm-up. The skies were sunny, the temperatures were in the 70s F, and the humidity was low.

QOC: Cunningham Falls State Park. Conditions were much better than the previous events held here. This time Sam Listwak set the course, giving Jon a chance to run. I enjoyed the day though not everyone did. I knew what to expect. I tripped a lot and had to walk a lot. We didn't have long legs like the Red course did. My only real errors were being distracted by other controls.

S-1 - as it would be for much of the day, running was done in stops and starts. There's enough debris on the ground so as to make it difficult to get into a rhythm. I spiked this going straight.

1-2 - I was being cautious not to drift off on the wrong ditch and for my footing. I went straight and spiked it.

2-3 - I loosely followed the ditch and spiked it.

3-4 - After a step or 2 of going toward #1 again to use it as an attack point, I went straight. I did see #1 off to my right and another person converging from that direction. I spiked it.

4-5 - I went straight, dropped down a little bit to use the cairn midway, then attacked from there to spike it.

5-6 - I saw at least 2 of the charcoal platforms on my way down. Once across the stream, I contoured and was reading my way into #6 well. However, I got distracted and decided to checkout #11 which was visible below me. I lost time but tried to run a bit uphill to makeup for it. I got to #6 from #11 just fine.

6-7 - Starting straight, I cut right to get around the green. I used the mapped vegetation to follow it around and into the control.

7-8 - I went a little to the right of the leg line. Up high, I was on target but got distracted with a different course control on the stream. I thought it was early and off to the left but like at #6, I ran to it anyway, just to make sure. From there I went in well.

8-9 - I ran straight and was able to checkoff things along the way. I spiked it.

9-10 - Sam warned me about the unmapped chunky rocks on this leg. There was a cow path for part of the way. I spiked it.

10-11 - I was able to run much of this since it was going downhill. I checked off charcoal platforms and some of the big feature contours to zero in and spike it. It didn't seem to help much that I'd already been to #11 once. I came in a little lower than planned but close enough to still say I spiked it.

11-12 - This was the trickiest control of the course. I started straight but seeing the green ahead, I went around to the right where it was clearer. Reading the contours and looking for an opening, I found one and came up right at the control.

12-13 - I recall a similar leg from a previous year. I used the reentrant align myself after getting through the green, and then spiked it. I was able to run once in a while.

13-14 - This felt physically hard after the earlier part of the course. I crossed the stream near the lower bend and then hit the notch reentrant on the line. Passing right between the double rootstocks, I got to the next platform and then to the control, spiking it.

14-15 - I was a bit cautious going down. The unexpected green wall wasn't that bad. I stayed on my line and emerged to spike the control.

15-16 - After crossing the ditch I decided it wasn't worth staying on it. I kept straight, using a few contour features to zero in. I passed above the rootstock for easier running.

16-17 - I started throwing caution to the wind as I sometimes get excited toward the end of a course. I really had a good way left but it seemed like things were winding up. I drifted right a bit but slowed as I did. Upon seeing that I was too close to the reentrant, I corrected and had to climb slightly to the control. I still consider this a spike.

17-18 - There were a few unmapped ditches along the way. I ignored the first 1 or 2 before seeing the mapped one. Seeing the rootstock zeroed me in on the control on the platform behind it. As I was coming in, it sounded like someone was ahead leaving the control.

18-19 - After descending to the streams, I wasn't sure if I'd drifted to the left. I continued my bearing, finding a lot of streams and some marshiness. I kept going and spiked the control.

19-20 - I ran straight and soon saw David Onkst ahead, just before we got to the control.

20-21 - Dave initially led but we diverged. I was on the right and he on the left. I started to pull ahead and lost sight of Dave. Emerging in a field of grasses and mile-a-minute vine, I found an elephant track. Taking a right fork, I stepped in a hole but escaped still running and uninjured. I hit the roads and punched.

21-F - Straight, I tried to run a little faster but didn't really manage a sprint.

QOC: Cunningham Falls State Park, MD. I picked up controls that I'd already been to during the Blue course. From #147 to #134, I was a little sloppy, relying more on the vegetation than bearing; I tried to keep the thicker vegetation close on my left. That leg was straight down to a flatter area and not a leg that I'd raced. The flatter area had more un-mapped stuff in it and was thicker, so I had trouble. Using the streams, I did manage to find #135 first. From there it was straight to #134, then back to the car.

After finishing up, David Onkst and I had a chance to grab a bite to eat and talk, and we don't get to do that much. We'll get another chance when we go up to the Hudson Highlander in October.

Blue - Splits

Pohick Regional Park, VA. I helped at QOC's beginner event by doing beginner instruction. There were a lot of people trying to learn and a lot of regulars that I hadn't seen since last spring. Sid Sachs had brought some old memorabilia that he was looking to give away--things like the Wheaties box with Peter Gagarin featured on it for Orienteering, and the club's first copy of its original newsletter. Mike Ball came with his daughter and niece. Mike felt that they didn't get enough practice from the ROTC unit they are in and the more nearby events are infrequent. I unknowingly provided instruction to his niece. I felt worn out most of time and didn't do any courses myself.

Great Falls, MD. I needed to do some more updating of the map for the QOC event being held here in October. I made good progress today. I found some prominent features that I don't recall seeing previously. They weren't on the map before either. Vegetation has shifted here and there, and I tried to capture as much of that as I could too, in the time available. Walking around in Great Falls loosened up my legs which were feeling worn out earlier.

Event: BAOC: U.S. Nationals
 

From Northfield Rd., to the Bethesda Metro Station. I was moving along pretty good but at the end, I again ran into more traffic.

From 12th & Independence Ave., SW, Washington, D.C. Independence Ave. to the Reflecting Pool, to the Lincoln Memorial, to the Rock Creek Trail, to along the Georgetown Waterfront, to the Capital Crescent Trail (CCT), to Canal Rd., NW, to Foxhall Rd., to 44th St. NW, to the Glover Archbold Trail, up to the Tenleytown Metro Station via Van Ness St. and Wisconsin Ave., then to the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.). The weather was nice; cooler and breezy. Once again, I didn't feel very strong. I felt some minor pain in my back too. I guess it's the increased mileage that my body is getting used to. Once in the forest, I ran steady. My weak strength starting out held up okay. I got out of the woods after sunset but there was plenty of light to see by. After Tenely Town, I picked-up the pace on the downhill. I ran with better form and tried to run more smoothly, pushing to the end. My calves were cramping when I did this. I ended up 7 seconds faster than the previous week.

From the Bethesda Metro Station to Northfield Rd. I wanted to go faster but when I tried, both of my calves would start to cramp. I weighed out at 189 lbs.

From Northfield Rd., to the Bethesda Metro Station. I ran into more traffic.

From the Bethesda Metro Station, Woodmont Ave. to Wisconsin Ave., to Norwood Park, to the Little Falls Trail, to Falls Rd., to Glenbrook Rd., to Battery Ln., to Exeter Rd., to Arlington Rd., to Edgemoor Ln. and into to the Bethesda Metro Station. There were several stops and starts on this route and I was glad for having them. I drank too much toward the end of the day at work so I partly picked this route for the reliable toiletries in Norwood Park. I kept hitting stoplights too. A little like the previous day, I felt like I was dragging. It was feeling like I was running longer than my GPS would tell me I'd gone. It was humid again, but at least it was cooler.

From the Bethesda Metro Station to Northfield Rd. I was a little tired and carried 2 backpacks of clothing.

From Northfield Rd., to the Bethesda Metro Station.

From Takoma Park Metro Station, Carol St., to 4th St. to Aspen St. NW. to Sherill Dr. to Beach Dr. to the Pinehurst Trail, to Western Ave. to Cummings La. to Turner La. to Brookeville Rd. to Taylor St. to Connecticutt Ave. to Thornapple St. to Leeland St. to Woodmont Ave. to the Bethesda Metro Station.

It was 88 F starting out, with high humidity. I felt like I was running more quickly that times I did this earlier in the year, but ultimately I was a little slower. I found an outhouse in the park and that made things more comfortable. It started getting darker (7:30pm sunset) but it got brighter as I was finishing the last rooted section of forest trail running on the Pinehurst Trail--the sun was reflecting off the bottoms of thunderheads. It soon showered, but only enough to raise the humidity on the pavement. I ran within 4 blocks of the recent Washington Post stories about dogs in Chevy Chase making too much noise in a dog park. I was soaked from sweat by the time I got to Bethesda.

From the Bethesda Metro Station to Northfield Rd. I was tired starting out and my knees hurt a little, from the transition to cycling. It rained soon after I got inside. After cleaning up an eating, I started to lay down when like Peggy, I ran my right knee into a corner table (coffee table in our family room). It hurt and I bruised it. I was worried about it stiffening-up but I took a nap anyway.

From Northfield Rd., to the Bethesda Metro Station. I kept running into traffic.

From the Bethesda Metro Station to Northfield Rd. I worked late and though I had my running gear, I went home and ate. Later I decided to take make this a rest day.

Summer Short Series at Bethesda, MD. Ken Walker Jr. had completely updated or remade the Bethesda City o-map for this nearly last of the Summer Short Series events. We've traditionally done this on Labor Day in the past so it was fitting to do so again. Ken's map was great! It was 1:5,000 and in ISSOM 2017.

I started out away from the start triangle so right away I was fumbling around. I got on track for the first control and went to it passing Mark Mace along the way. Controls were marked with about a 1 inch square tie-dye colored duct tape marker. That took a while getting used to. I got trapped going to the second control directly, and running into an un-crossable fence. In the past, that fence had sometimes been open, but I should have read the map better. I got to #2 fine after that, and used a back alley that I may not have been through previously. After #3, I paused but missed the pass thru behind the church and fire station that I had once set a control at! I went around and punched efficiently. I went in to #5 well--Gary Smith was hunting around in the boulders but I uncharacteristically had read the description indicating the north edge of the boulder field. Control 6 was in a less distinct place. Peggy had already passed it and was just coming back when I had gotten in the circle. I hunted knowing I was in the right area, while Gary Smith caught-up. Eventually, Peggy saw it first, a little more in the woods than where I was searching. I passed Peggy going to #7 and was on the right trail for it, but I couldn't see it. Peggy again found it and pointed it out. After that, things clicked better for me. I made nary any mistakes nor had any real trouble finding the duct tape controls. I was just slightly off at #22 and #24. We went through some of the newer blocks that had gotten completely rebuilt since last I had mapped the area. We also went through the older alleys and areas that I'd used before. We did get to a few places that I hadn't been to previously. I was getting tired toward the end--probably from my run on Sunday. The temperature had risen from 72 F starting out, to 79 F when finished. My GPS track shows a lot of inaccuracy--I didn't run out of the way into busy roads or through buildings.

Great Falls Park, MD. After the Bethesda sprint, I was pretty worn out. I tried to nap and got very hungry. I ate and then was a little lazy. It had warmed-up outside to around 90 F. I dragged myself out and got into the spider webs. They were even in places with big gaps between trees. I validated some earlier field checking and worked on more vegetation updating. I was trying to validate the one control site that I hadn't been to in a while but I had trouble finding it. I found some more mapable rootstocks in the area and I think one of them may have covered up the feature. I could hear thunder for a while and it started raining slowly so I was chased out.

From the Blackrock Mill Parking Lot, I ran the Seneca Greenway Trail north to Riffleford Rd., then the Seneca Ridge Trail back to the Blackrock Mill Parking Lot. I needed to do more to get ready for the Hudson Highlander so I went back to an old favorite. I wore my trusty Ice Bug Ardor OLX shoes for probably the last time. The sole was has been slowly separating away.

Going out, the Greenway Trail was a bit overgrown. In forested areas, there were some deadfalls blocking the trail and grasses encroaching from both sides. In scattered open areas, the Japanese Stilt Grass was making it hard to see the ground. Between Rte. 118 and Riffleford Rd., some of the trail had been re-routed. The last time I ran this loop, I'd gotten rerouted into fields and the way became indistinct. I followed the older trail this time but after a time it ran out. I was just fumbling in forested grasses then having to walk. Eventually I got on route again but I soon found that the trail was rerouted again. This time I took the new routing--mowed grass that I'd been following for a way. I wasn't sure if the turn away from the creek was correct at first since that way headed toward an access road. However, there was another turn that took me in the right direction. It got me onto a sharp hillside where the trail had been cut into the hill. Someone spent considerable energy doing that. More of that rerouting went through the inside edge of a 10 ft. tall corn field.

At Riffleford Rd., a mountain biker had just turned around. I got on the trail ahead of him and expected him to pass quickly. However, I got half a mile away before he caught me. I saw only one other cyclist soon after. The whole run, I didn't see any hikers or other runners; just a lot of solitude.

I drank fluids along the way and finished my bottle before the end. There was a 3rd re-routing near the end, that spread out the steepest part of the old Seneca Ridge trail. The forest in the last section was the best of all--worthy of summer mapping in that there was very little stilt grass anywhere. I had to slow down the last +2 miles since my knees had started aching and I wasn't so steady on my feet around roots and rocks.