Training Log Archive: NadimIn the 31 days ending Mar 31, 2003:
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Monday Mar 31, 2003 #
Running (Street & Trail) 53:49 [4] 7.5 mi (7:11 / mi)
From 14th & Independence Ave. SW in Washington, D.C, once around Haines Point and twice around the Tidal Basin. I had a slight tailwind going to the point (17:45) but immediately was accosted coming back by +20mph winds off the Potomac River. With dramatic low lighting, I crawled (hence the intensity) my way to the more protected Tidal Basin. Usually this time of year one sees the Cherry Blossoms falling like snow. This time though there were blossoms, real snow was falling as a squall passed. There weren't many tourists. Either code Orange or the cold kept them away. However I saw several loons diving and a military helicopter paused low over the Basin waters.
Weights (General) 4:00 [3]
30 pushups and 45 situps.
Sunday Mar 30, 2003 #
Running (Warm-up) 8:00 [2] 1.0 mi (8:00 / mi)
Warm-up in the windy 34 F rain and sleet at Westmoreland State Park, VA for QOC's meet.
Orienteering (Competition) 1:35:12 [4] 8.1 km (11:45 / km)
spiked:10/14c
QOC's meet at Westmoreland. It was raining and sleeting most of the time and 35 F with winds. I tired quickly, walking some of the steepest hills. My navigation was average with a mistake in the same area that I had trouble with last year. See the Split List.
Orienteering (Control Pick-up) 1:05:00 [2] 4.5 km (14:27 / km)
spiked:14/14c
After dropping Jon T. off on the other side of the park, I picked-up the Yellow and White controls while Tim picked-up the rest of the advanced controls. It wasn't much fun going out again in the rain after having warmed-up in the car--I couldn't get very warm since I had to stop a lot.
Saturday Mar 29, 2003 #
Running (Trail) 41:24 [3] 5.58 mi (7:25 / mi)
In Greenbelt Park; The Perimeter Trail from Sweetgum Parking. I woke-up late and missed the start of the PGRC run. I was very slow initially, tired through most of the run and needed a pit-stop. Temp. in the mid-60's F and humid. The first mosquito of the season came after me.
Friday Mar 28, 2003 #
Running (Street & Trail) 33:00 [3] 4.66 mi (7:05 / mi)
From Quill Point Dr. WB&A Trail loop clockwise. Foggy and very dark. 3:34, 3:34 halves on the trail.
Weights (General) 17:00 [3]
30 pushups, 45 situps, dumbells.
Thursday Mar 27, 2003 #
Running (Trail) 1:01:58 [4] 8.32 mi (7:27 / mi)
From Adelphi Manor Park & Cricket Field, up the NW Branch Trail to the parking lot at Colesville Rd., back past the start to Rte. 193, then back to the cricket field. It was a pefect evening for running only I started late. The sun was nearly set when I started. It got hard to see on the dirt portion of the trail even before getting half-way. It was all but dark coming back over the rocks so I slowed. It was okay and faster once I got to the pavement again. Available halves: 3:23, 3:22, 3:20, 3:18, 3:14, 3:19. Resting yesterday (since I was sore and it was raining) helped.
Tuesday Mar 25, 2003 #
Running (Track) 53:22 [5] 10.7 km (4:59 / km)
At UMD Track. Warm-up 3300M, 10x200M with +200M jog in-between, warm-down 3300M. Miss-timed the first, then 36, 35, 35, 35, 35, 35, 35, 35, 35, 34. Crosswind.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Monday Mar 24, 2003 #
Running (Trail) 43:43 [3] 6.5 mi (6:44 / mi)
From the end of the WB&A Trail at Patuxent River Park/Race Track Rd. into the park on the railroad tracks; north to an intersection beyond the north edge of the Fran Uhler map and back. I wanted to run somewhere flat and soft after yesterday. My back felt like I had a slight pull that went away very quickly. I stopped to talk w/an old man and his 4 labs. He couldn't believe I'd gotten past the wet parts of the trail so clean. Of course going back was another story.
Sunday Mar 23, 2003 #
Running (Warm-up) 8:00 [2] 0.6 mi (13:20 / mi)
Warm-up for the QOC Rhino Goat in Avalon, MD.
Orienteering (Competition) 1:55:00 [4] 11.57 km (9:56 / km)
spiked:15/22c
QOC Rhino Goat at Orange Grove in Patapsco Valley State Park. A mass start local meet with pre-printed maps. Only 5 were on Blue but it was still fun. I was not looking forward to running fast and long on the steep hills. Twice I made errors following others when I should have trusted my instinct. See the Split List.
Orienteering (Control Pick-up) 50:00 [2] 2.7 km (18:31 / km)
Control Pickup in the Southern end. It was steep and I kept tripping--my legs were heavy. I jogged with a full gallon jug of water back the last 750M.
Saturday Mar 22, 2003 #
Running (Street & Trail) 1:18:47 [2] 10.05 mi (7:50 / mi)
From Ken-Gar parking lot in Rock Creek Park, MD north up the trail to Baltimore Ave. & back. Tim (from PGRC) and I ran along Viers Mill Rd. to avoid the flooded portion of the trail. Peggy ran by herself behind us. Neither Tim nor I felt very good from increased mileage but since this would give Tim 50 miles for the week, he was hurting more. We jogged the whole way back with him struggling on the few hills. His foot cramped again. My hip has been hurting all week while just walking but has been okay running. I unfortunately thought it best to take yesterday off since I got home late, it was wet and had a full weekend ahead.
Thursday Mar 20, 2003 #
Running (Street & Trail) 17:58 [2] 2.36 mi (7:37 / mi)
From Quill Point Dr. Quilt Patch La. to Fletchertown Rd. to Quetzal Rd. to Quill Point Dr. Rest Day.
Wednesday Mar 19, 2003 #
Running (Street & Trail) 55:03 [3] 7.8 mi (7:03 / mi)
From Quill Point Dr. to the WB&A Trail via Quetzal Rd., to the parking at Race Track Rd., Patuxent River Park & back. A colder night than a week ago 35 F with a headwind on the way out. I was much more tired today. Available halves on the trail were 3:28, 3:40, 3:25, 3:27, 3:31, 3:37; first downhill and last uphill miles were 7:18 and 6:55 respectively.
Weights (General) 12:00 [3]
30 pushups, 45 situps, dumbells.
Tuesday Mar 18, 2003 #
Running (Track) 47:36 [5] 9.88 km (4:49 / km)
At UMD Track. Warm-up of 3280m, 16x100m with 100m jog in-between, warm-down 3360m. I ran mostly alone but it was a wonderful cool night with a full moon. All 100's were in 15-14 seconds.
Monday Mar 17, 2003 #
Running (Street & Trail) 34:25 [3] 5.15 mi (6:41 / mi)
From Quill Point Dr., Hillmeade Dr. to the WB&A Trail, to Bell Station Rd. to Prospect Hill Rd. to Quill Point Dr. What a difference from a week ago when I ran the same route. Still with heavy legs, I at least ran w/o sweats in the foggy humid +65 F night. 6:31 for the last overall downhill mile but it felt slower and more tiring.
Weights (General) 13:00 [3]
30 pushups, 45 situps, dumbells.
Sunday Mar 16, 2003 #
Running (Warm-up) 11:00 [2] 1.0 mi (11:00 / mi)
Warm-up at Prince William Forest for QOC's local meet.
Orienteering (Competition) 1:35:23 [4] 11.01 km (8:40 / km)
spiked:7/14c
QOC South Fork. This used the same courses from Day 2 of the US Championships held last November. I had run the Red course back then. There were a few of the same legs and places which crossed the same terrain but I thought this course was harder. I had some troubles but ran overall fairly well. See the Split List.
Saturday Mar 15, 2003 #
Running (Trail) 41:12 [3] 5.58 mi (7:23 / mi)
Perimeter Trail in Greenbelt Park with Tim Connely of PGRC. We started well but Tim's foot cramped stopping us twice. We took it in easy after the second stop.
Bicycling (Mountain) 48:59 [1] 3.12 mi (15:42 / mi)
From Quill Point Dr. trails in Tanglewood Park. I measured the trail distances (2, 1, 5, 3) and recorded manmade features.
Friday Mar 14, 2003 #
Running (Trail) 20:01 [3] 2.8 mi (7:09 / mi)
From Quill Point Dr. to Tanglewood Park, 2, 1 & 5 trail loop, then back. I ran in the evening around 42 F as it was turning colder. Passing the catch pond there was the sound on frogs. I used my 4 LED light in the woods which really wasn't enough to run confidently. It was hard to distinguish logs and I ran off the trail at some bends.
Racketball 52:00 [4]
At UMD with Lawrence Ong. I won the first smoothly. In the second I jumped out to a big lead, started taking it easy, then couldn't hold Lawrence back. He came back but I won a close one. In the third, Lawrence got a good lead and I couldn't close it.
Thursday Mar 13, 2003 #
Running (Street & Trail) 6:15 [3] 0.92 mi (6:47 / mi)
Around the block plus Quarum/Quest La's. Rest day.
Wednesday Mar 12, 2003 #
Running (Street & Trail) 54:04 [3] 7.8 mi (6:56 / mi)
From Quill Point Dr. to the WB&A Trail via Quetzal Rd., to the parking at Race Track Rd., Patuxent River Park & back. Bad day but a perfect night (11:25pm) for a run; time to think. 45 F with 87% humidity, no wind, a moon shadow; Available halves on the trail were 3:22, 3:34, 3:18, 3:21, 3:24; first downhill and last uphill miles were 7:05 and 6:51 respectively.
Weights (General) 8:00 [3]
30 pushups, 45 situps, dumbells.
Tuesday Mar 11, 2003 #
Running (Track) 46:00 [5] 9.6 km (4:47 / km)
At UMD Track. Warm-up of 2.9K. 16x100m with a 100m jog in-between. Warm-down of 3.4K. First night of speed work since the Fall. I ran with one Mike from the MD Terps running club. It was a good change from the distance running of late. It was windy and I wasn't careful about the start/finish lines but ran the sprints from 15 to 18 seconds.
Monday Mar 10, 2003 #
Running (Street & Trail) 35:30 [3] 5.15 mi (6:54 / mi)
From Quill Point Dr., Hillmeade Dr. to the WB&A Trail, to Bell Station Rd. to Prospect Hill Rd. to Quill Point Dr.; I hadn't run this route since January. Tonight it was about 32F and my legs felt heavy on hills from yesterday. The quarter moon cast shadows; 6:44 for the last overall downhill mile.
Weights (General) 12:00 [3]
30 pushups, 45 situps, dumbells.
Sunday Mar 9, 2003 #
Running (Street & Trail) 10:00 [2] 1.0 mi (10:00 / mi)
Warm-up for QOC's Broad Creek Meet.
Orienteering (Competition) 1:26:44 [4] 8.91 km (9:44 / km)
spiked:13/14c
A nice sunny but windy and 40+ F day in Broad Creek Memorial Scout Reservation. 4-5 inches of granular snow was still on the ground everywhere but roads and sunny slopes. Roads were mostly icy except paved ones. I was slow on hills but navigated well. At critical choice on a long leg, I changed route thinking incorrectly that I would be going out of bounds. See the split list.
Saturday Mar 8, 2003 #
Running (Street & Trail) 28:52 [2] 3.8 mi (7:36 / mi)
Trails around Northridge, Bowie. Still some snow on them but all the vegetation is flat and would be great for orienteering. I'm looking forward to tommorow's meet, it being the first in a long time.
Friday Mar 7, 2003 #
Running (Street & Trail) 31:56 [4] 4.66 mi (6:51 / mi)
From Quill Point Dr., Hillmeade Rd. to the WB&A Trail to Highbridge Rd. to Quetzal Rd. to Quill Point Dr. 11pm around 32F. Feeling stronger. Some snow and ice still covering the trail but I ran 3:25 and 3:32 halves there; last uphill mile in 6:48.
Weights (General) 12:00 [3]
30 situps, 45 pushups, dumbells.
Thursday Mar 6, 2003 #
Running (Street & Trail) 5:59 [4] 0.92 mi (6:30 / mi)
Around the block plus Quarum/Quest La's. Working late & running late on a full stomach.
Weights (General) 3:00 [3]
30 pushups, 45 situps
Wednesday Mar 5, 2003 #
Running (Street & Trail) 38:02 [3] 5.3 mi (7:11 / mi)
From Quill Point Dr., Hillmeade Rd. to Old Chapel Rd. to Highbridge Rd. to Fletchertown Rd, to Quetzal Rd. to Quill Point Dr. Nice 52F sunny day. Snow is starting to get patches now. I was tired from last night.
Weights (General) 11:00 [3]
30 push-ups, 45 situps, dumbells.
Tuesday Mar 4, 2003 #
Running (Street & Trail) 42:47 [3] 6.0 mi (7:08 / mi)
From Creighton Dr. in College Park, 9:50pm--dark. NE Branch Trail south to the 1 mile marker, then back via Edmonston Rd. Just as in February 4 weeks back when I last ran this route, the early portions (1 1/2 miles) of trail had of 1-2 inches of ice anywhere where trees were near so I went slower on these. The stretch on the dyke was nice again as was the road. Available halves on the trail: 3:33, 3:27, 3:31, 3:29, 3:29, 3:31--about 2 seconds faster than last time on each. I finished strong again too.
Monday Mar 3, 2003 #
Running (Street & Trail) 17:24 [2] 2.36 mi (7:22 / mi)
Roads around Northridge Bowie. I ate dinner (and my Girl Scout Samoas) first and felt tired during the run. It was cold out and I never got very warm doing a 2.5 intensity. Weight 170.5 this morning.
Weights (General) 14:00 [3]
30 situps, 45 pushups, dumbells.
Sunday Mar 2, 2003 #
Running (Street & Trail) 1:31:43 [3] 12.4 mi (7:24 / mi)
From Quill Point Dr., Fletchertown to Springfield Rd. across the tracks to Powder Mill Rd. to the USDA Visitor's Center to Beaverdam Rd., detour through the woods at the bridge over Beaverdam Creek back to Beaverdam Rd., to Fletchertown Rd. to Quill Point Dr. A very pleasant respite from the weather we've been having (52F) let me run in shorts. A 16mph headwind helped kept the pace modest going out. At the turnaround, I had to run over about 1 mile of snowy closed road that was closed due to bridge construction/rennovation. The waters we too high to cross w/o a bridge as snow was melting rapidly. To get across Beaverdam creek, I had to detour 1/4 mile more to use the BWI Pkwy bridge over the creek. It was very nice coming back past the snow covered fields with warm sunshine and the tailwind, despite heavy soggy shoes from running through the snow.
Saturday Mar 1, 2003 #
Racketball 51:00 [4]
At UMD w/Lawrence Ong. I won 1 for 2. The first I lead by few points the whole way. The second, I made a strong comeback after getting behind early. We ran out of time tied in the 3rd.
Bicycling (Mountain) 18:59 [3] 4.05 mi (4:41 / mi)
Measuring and recording the routes I run in Northridge Bowie. Much of this stop & start effort was a 2 intensity but the stops were taken out of the time.