Training Log Archive: NadimIn the 31 days ending Aug 31, 2003:
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Sunday Aug 31, 2003 #
Bicycling (Road) 1:48:00 [2] 24.5 mi (4:24 / mi)
From S. MD. Hospital in Clinton, MD, to Nottingham via Van Brady Rd. and back via Cross Rd. Trail. I took it easy staying behind Peggy. The ride surprised me at how rural and pleasant this part of Prince Georges County still is. Maybe it's just going in reverse; once the county seat, the remnants of Nottingham today are just a stand or trees by the Patuxent River.
Bicycling (Road) 1:16:31 [4] 24.25 mi (3:09 / mi)
Leaving Peggy at the car in Clinton (S. MD. Hospital), I road home across the county to Bowie: Surratt Rd., Daingerfield Rd., Woodyard Rd., Melwood Rd. Marlboro Rd., Brown Rd., Brown Station Rd. White House Rd. Rte. 193, Prospect Hill Rd. Though there was a headwind most of the way with a gradual climb, to make it more challenging, I stopped for two hot dogs, chips and a quart of Gatorade. Time includes traffic stops except for the lunch.
Saturday Aug 30, 2003 #
Running (Trail) 42:00 [3] 5.65 mi (7:26 / mi)
In Greenbelt Park, from the Sweetgum Parking lot; the Perimeter Trail. I started with Dave, running easy for the first 2 miles then left him on the downhill. It was very humid and warmish. I hadn't been able to get a workout in all week due to working late.
Sunday Aug 24, 2003 #
Bicycling (Road) 2:42:00 [3] 47.5 mi (3:25 / mi)
From Quill Point Dr. in Bowie, MD, to Mitchellville, to the Patuxent River, Sands Rd. to Rte. 422, Polling House Rd. to Harwood, to Davidsonville, to Riva Rd. to Bowie. I had intended to go to the Bay but 8 miles into the ride the sheathing on my front shifter cable failed. After a field repair, I could only manage easy gears. At first, I felt okay. I spun about a 90 cadence for an hour and tired. The cable got worse and I was forced into even smaller gears. The last 10 miles or so, I could only sprint up to 15 mph, then coast and do it again. At least by shortening the ride, I found a cool new road to ride--Polling House Rd. Time includes all traffic stops.
Saturday Aug 23, 2003 #
Orienteering (Training) 42:38 [3] 4.27 mi (9:59 / mi)
spiked:9/11c slept:6.0
QOC Summer Short Series: Squirrel Run map near Ft. Meade. Ted Good used the map he made of the area around his house. All controls were on trails but it was advantageous to navigate without them at times. We took a written test on-the-clock, set off on tasks to work on improving weaknesses, ran a score-o route, then worked on weaknesses again. For improving my weaknesses, I had to identify point features. In addition to all this we had to pickup various treasures along the way, putting them in a small baggie. Most were at controls but some such as sand, yellow flowers and red mushrooms, we had to be on the lookout for on the routes. To make it even more fun, at each control were pins which represented prizes. A person getting to a pin could claim the prize by bringing the pin back but one could take only one pin back per person so some trading was involved. It was enough to keep us thinking most of the way. We had great weather. Afterward, gracious hosts Ted and Darcy gave us ingredients to make our own pizza's, played games and do what orienteers do best; we hung-out. I missed the previous several days due to working late and then having to stay-up late preparing registrations and computerized race processing for a race my running club put on.
Tuesday Aug 19, 2003 #
Running (Track) 21:14 [3] 3.15 mi (6:44 / mi)
Round and round the UMD Track I went. I had gotten there rather late after work. Worm/virus activity on the network at work prevented me from getting out yesterday too. My calf felt good but my legs were stiff from the cycling and from not running much lately.
Sunday Aug 17, 2003 #
Bicycling (Road) 2:43:59 [4] 47.0 mi (3:29 / mi)
From Waverly Dr. in Frederick, MD; I did the Catoctin Climber route from Chuck and Gail's Favorite Rides guide book. This has been my favorite ride around DC for many years. It reminds me of scenes from the Shire. The ride was given a V rating in the guide book's I-V scale for difficulty. Parts of it were used for the Tour de Trump though I stayed off Harp Hill having not yet been ready for it. Climbing or decending constantly for the first 34 miles, the route goes clockwise around Catoctin Mountain. It climbs about 4,000ft with 5 main climbs. I'm not in as good a shape as I have been previously when doing this route. I felt it early, being tired around the knees. With a headwind on the back side of the mountain where most of the climbs are I moved slow. I couldn't descend as fast as I wanted through Catoctin Park (2.5 miles and down 950ft) as the road was intermittantly wet and dry but constantly scary. The last 15 through the valley from Thurmont to Frederick were good with mostly a downhill tailwind. Time includes all stops for traffic.
Saturday Aug 16, 2003 #
Hiking (Course Measuring) 1:00:00 [1] 5.0 km (12:00 / km)
From the 94th Aerosquadron parking lot near the Patuxent River Rd. up and around Lake Artemesia and back. I walked with other PGRC members to measure the Women's Distance Festival 5K that will be held next weekend.
Orienteering (Training) 53:55 [4] 4.44 km (12:09 / km)
QOC Summer Short Series training at Loch Raven Park. Francis Hogle put on this event as a shadowing excercise. Jon Torrance shadowed me for 4 controls then I shadowed him. I paused here and there and didn't always run the most efficient route on my turn. It was much harder chasing Jon up and down the hills on his turn. I thought my climbing would be better but I haven't been biking enough yet. My pulled calf held up good. I had planned to ride earlier today but got rained out. It was humid but not rainy at Loch Raven. The time includes some time for critique.
Thursday Aug 14, 2003 #
Bicycling (Mountain) 1:49:23 [3] 15.63 mi (7:00 / mi)
Frogs, bats and eye of spooked deer. Getting home late but with an easy workout in mind, I rode at dusk to Fran Uhler Park on mountain bike. The park was very wet and muggy. It was there in the dark riding with my light that I saw these creatures and many other wierd flying crawling things. I had planned to go off the main trail scouting controls for December but even the main trail was often overgrown, full of puddles and had muddy spots. I picked up a control left out from last winter's QOC Bowie meet. Near the river the fog and glare of the light on it was so bad it was hard to see the trail in front of me. I could ride through most muddy areas (wheel was stuck up to the fork once) and got to the northern edge of the map. I got back home just before my light ran out and I was thirsty for not wanting to dare to drink from my muddy bottle.
Wednesday Aug 13, 2003 #
Bicycling (Road) 1:36:18 [3] 33.3 mi (2:54 / mi)
Potomac Pedalers Wednesday Ride: From Ivy Lane in Greenbelt, MD through the following places: Odell Rd., Springfield Rd., Old Bowie, Fletchertown Rd., Daisy La., Rte 450, Rte. 193, Good Luck Rd., Springfield Rd. and Powder Mill Rd. No one seemed to want to push it much. A pack of about 15 stayed together until the last 8 miles. It demanded lots of attention but because of it I hardly had to do any wind breaking. Though weaker on hills than some, I finished with the lead group. Time includes stops--I have to get a new bike computer.
Tuesday Aug 12, 2003 #
Bicycling (Road) 1:02:55 [3] 20.95 mi (3:00 / mi)
From Quill Point Dr., Hillmead Dr. to Rte. 450, to Church Rd. to Mt. Oak Rd. to Mitchellville Rd./Queen Anne Bridge Rd., to Mill Branch Rd. to Mitchellville Rd. to Rte. 197, to Chapel Rd. to Highbridge Rd. to Fletchertown Rd. to Quill Point Dr. There were some headwinds going out but it was nicer coming back. I held a smooth pace climbing the long grades and sometimes started feeling back in shape.
Weights (General) 4:00 [3]
30 pushups and 45 situps.
Monday Aug 11, 2003 #
Running (Trail) 31:54 [3] 4.25 mi (7:30 / mi)
(injured)
From Quill Point Dr. to Tanglewood Park, two loops of Trails 2, 1, and 5 then back. Too dark for a ride and not wanting to miss-out on the night-orienteering at the convention that I couldn't go to, I put on my light and ran the trails in the dark. They were overgrown from the rainy summer with lots of deadfall but I still did a 9:50 first loop. The second was going even faster (the bicycling seemed to be starting to payoff) but I stumbled climbing a hill and pulled my left calf again. Even with jogging the last 300m, I finished the loop in 9:47 then limped back.
Weights (General) 12:00 [3]
30 pushups, 45 situps, dumbells.
Sunday Aug 10, 2003 #
Running (Street & Trail) 36:13 [2] 3.75 mi (9:39 / mi)
(injured)
Trails & roads around Northridge, Bowie, MD. with Peggy. This is the first try at running since pulling my calf. It was okay but needs more healing.
Bicycling (Road) 2:10:12 [3] 38.8 mi (3:21 / mi)
After dropping Peggy off at BWI airport for a business trip to S. Africa, I went to Westminister, MD, where I did a version of the Small Towns Tour (#27) ride from Chuck and Gail's Favorite Bike Rides guide book. This was a class IV of V in their rating scale. I started on a full stomach having eaten in the car on the way to the start. I intended to do the long version but got off cue twice. The character of the area had changed little since doing this ride about 10 years back. The ride starts out hilly. Despite headwinds, I was 18.5mph for the first hour. Flatter farm lands ensued but the terrain was still rolling and I kept finding headwinds on the loop. I passed through Silver Run, Taneytown, Middleburg, and Union Bridge. The last six miles were a roller coaster.
Saturday Aug 9, 2003 #
Bicycling (Road) 1:02:19 [3] 20.95 mi (2:58 / mi)
From Quill Point Dr. to the top of Fletchertown Dr. to Highbridge Rd. to Old Bowie, to Rte. 197 to Old Chapel Rd. to Race Track Rd. to Rte. 197 to Powder Mill Rd. to Edmonston Rd. to Cherry Hill Rd. to Greenbelt Rd. Rather than run with PGRC this morning I rode to give my calf another day. I was weak on hills but my butt and back were better holding a tuck. I worked too late on Friday to ride. I had planned to go to the O-Convention but instead have to be at some meetings for work. This way I get to see Peggy the weekend before her trip.
Thursday Aug 7, 2003 #
Bicycling (Road) 1:13:25 [3] 24.1 mi (3:03 / mi)
From Quill Point Dr. to Highbridge Rd. to the WB&A Trail, Glenn Dale Rd. to Enterprise Rd. to Woodmore Rd. to Church Rd, to Rte. 450 to Rte. 197 to Old Laurel-Bowie Rd. to Highbridge Rd. to Quiet Owl La. to Quill Point Dr. It's nice when I can start riding at 7pm and still have time to get in a good ride. Though walking was clumsy, my pulled left calf was not an issue while biking. I only rarely felt it as the range of movement wasn't to where it hurt. After finishing my hamstrings let me know I was not used to this. My weight was 164.5 this morning.
Wednesday Aug 6, 2003 #
Running (Street & Trail) 38:13 [3] 5.6 mi (6:49 / mi)
(injured)
From Quill Point Dr., Prospect Hill Rd. to Bell Station Rd. to the WB&A Trail, over Hillmeade Dr., then left into Hillmeade Station Dr. to Hillmead Dr. to Quill Point Dr.; The cooler weather outweighed the still high humidity so I felt faily well (easily running 6:52 on the uphill first mile). I was little tight however and in the last mile I pulled my lower left calf. I had to jog it in. Had I gotten home from work earlier I would have biked... Something like this happend in the spring so I hope I can get over it as easily.
Tuesday Aug 5, 2003 #
Running (Street & Trail) 55:15 [3] 7.95 mi (6:57 / mi)
From the UMD Track stadium, Adelphi Rd., Wells Pkwy. to Clagett Rd. to the College Park Metro station, to the 94th Aero Squadron parking lot to Lake Artemesia, to Berwyn Rd. over the pedestrian bridge to the Paint Branch Trail, to the UMD Track stadium. Despite a day off from working late, I was a bit sore through most of this humid but breezy run. One 3:27 half mile on the trail.
Weights (General) 4:00 [3]
30 pushups and 45 situps.
Sunday Aug 3, 2003 #
Running (Trail) 50:25 [4] 7.26 mi (6:57 / mi)
From Aspen Hill Park, MD; up the Rock Creek Trail to the end of the trail at Lake Needwood and back. It was yet another humid day but this time the temperature wasn't bad. Storms that had changed biking plans, had been through earlier. Available mile splits: 6:53, 6:41, 7:08 (uphill), 25:30 at the turn around, 6:53, 7:00, ?
Saturday Aug 2, 2003 #
Orienteering (Street-O) 42:09 [4] 6.49 km (6:30 / km)
QOC Summer Short Series. Peggy put on this Street-O/Score-O (fund raiser for the US O' Team) on in our Northridge, Bowie, MD neighborhood. All controls were on streets or trails and the map (from a real estate advertisement) was pictographic showing houses, streets and trees. There was no scale (I computed it to be 1:7980) or contours. Controls had points assigned mostly according to distance and there was a 40 minute time limit to get all 32 controls. It was very humid again. Mass-starting, Dan Quinn and I ran similar routes but half-way we split-up. I had the home course advantage having known the trails and hills that others didn't. I ran 2 minutes late and lost 20 points. I probably should have stayed out longer to get more controls as the penalty wasn't bad. Marek who was around 6 minutes late almost caught me on points though he got bonus points (double) for going to a control that no one else did--a rule added after I finished. It was fun with about 8 people all together. My route was 10, 11, 20, 30, 21, 26, 34, 33, 44, 61, 55, 45, 46, 54, 60, 53, 47, 36, 43, 52, 51, 41, 37, 40, 13, 12.
Friday Aug 1, 2003 #
Running (Street & Trail) 32:04 [3] 4.66 mi (6:53 / mi)
From Quill Point Dr. WB&A Loop via Hillmeade Rd. then Highbridge Rd. It was very humid after the rains and in the 80's F. I felt tired quickly. Halves on the trail: 3:23 and 3:22.
Weights (General) 4:00 [3]
30 pushups and 45 situps. I was so hot from the run that after I finished this I stood up and sweat literally streamed, not dripped to the mat--that hadn't happened before. As the puddle grew, I stepped out and continued to make a puddle of sorts that spread down a couple stairs.