Training Log Archive: NadimIn the 31 days ending May 31, 2005:
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Tuesday May 31, 2005 #
Calisthenics (General) 2:00 [3]
weight:172lbs
45 situps. I worked late and didn't have time to do much else since I had to pack for my trip to KC too.
Monday May 30, 2005 #
Running warm up/down (Street & Trail) 13:00 [2] 1.5 km (8:40 / km)
slept:7.0
Warm-up at Watergap National Park, NJ for the DVOA Sprint Stage 1. I jogged to the start and did a few strides.
Orienteering race (Sprint) 15:24 [5] *** 2.0 km (7:42 / km) +75m 6:29 / km
spiked:12/14c
DVOA at Stuckey Pond, Stage 1 Sprint. This one was worth 40 points. I started 30 seconds ahead of Jon Torrance. With a small boo boo at #3, Jon caught up but passed me on the climb to #4. With 14 controls, they were so close together that you were on top of them before you knew it. Jon pulled ahead on climbs and I lost sight of him by #9. Going to #13, all was well but just before getting there I saw Jon coming back the other way saying "ooohh, that was bad." I didn't understand. I went on and punched kind of glad that I'd made contact again even if he'd made an error. I automatically turned around for about 15 meters then realized he was headed off in the wrong direction. I knew I had just punched #13 and check it again as I went past on the way to #14. I figured Jon was just further ahead than I thought because the course doubled back on itself. At #14 I punched and read my map as if I was going to #14 again. The lines were thin against the contours on the blown-up 1:5,000 map and I just didn't focus on the leg. The oxygen dept and confusion with Jon running the other way had done a number on me. I ran west parallel to the creek looking for the trail which I'd crossed w/o seeing. I finally read my compass and turned to cross the creek still looking for the trail. I was well west of it in the thick green. Hearing voices, I thought they were coming from the start not the finish. I looped a bit getting due south of the finsh still thinking I had more controls to find. I finally read more carefully and embarassingly went to the finish after losing +2 minutes. Jon had finished well ahead and Dave Onkst got me by a bit too.
Running (Street & Trail) 8:00 [2] 0.6 km (13:20 / km)
Warm-up at Watergap National Park, NJ for the DVOA Sprint Stage 2. I jogged to the start and did a few strides.
Orienteering race (Sprint) 12:37 [5] *** 2.1 km (6:00 / km) +75m 5:06 / km
spiked:10/12c
DVOA at Stuckey Pond, Stage 2 Sprint. A bit of deja-vue; this one was also worth 40 points. This time I started 30 seconds ahead of Joe Brautigam and a minute ahead of Peggy. Phil Bricker was 30 seconds ahead of me. Before the start I had guessed the location and could see the first control from the waiting area--not that it mattered much but I probably shouldn't have given it away. After passing Phil, I had another small 10 second boo boo at #3 by being too low thinking the control was in the reentrant. Joe didn't catch me there. I climbed the ridge a bit going to #4 and eventually dropped into the long reentrant. Joe had nearly caught me there by not climbing the ridge. He later said he had twisted an ankle around the time I dropped down into the reentrant. I guess he slowed as I was a few steps ahead going over the saddle. I kept looking on my right for sign of the ridge ending and stupidly let myself get drawn off by others who had climbed too early. This time Joe got ahead for good. Realizing my error being on the ridge slope, I went back down and into the reentrant and into the control (#4) behind Joe. Number 4 was the crux for just about everyone. The rest were easier. For me it was me all trying to catch Joe by watching him run off from the control while I stopped to read and verify the direction, then pursuing. Even when I could read ahead and go in and out, it seemed Joe was in and out faster. I liked his route choices for the terrain and didn't see any reason to try something different. Staying low here allowed faster running than staying on rocky ridge tops. At this pace I had trouble with the footing. Joe took a big fall going to #10 but was still far enough ahead to keep ahead of me. Though my route to the finish was shorter, the cliffs made me lose 5 seconds to him.
Sunday May 29, 2005 #
Running warm up/down (Warm-up) 12:00 [2] 1.3 mi (9:14 / mi)
slept:7.0
Water-Gap National Park, NJ: Warm-up around the parking lot for the DVOA meet on the Stuckey Pond map.
Orienteering race (Foot) 2:13:07 [4] **** 11.61 km (11:28 / km) +550m 9:16 / km
spiked:13/20c
DVOA: Stuckey Pond. Sandy Fillebrown setup this nice holiday weekend two day event. Due to the lack of training from getting over my injury I was nervous about going the distance and thought to drop down to Green or Red but decided to give Blue a whirl anyway. I paced myself, usually not trying to stay with people when passed and taking my time drinking at water stops. I was tired by the end but not until the last 2 controls. At #3 and #10, I stopped to pickup and re-hang the controls that were on the ground. The woods were often thick with low visibility due to leaves but few if any thorny areas. I messed-up 7 of the first 10 controls then got on-track spiking just about everything after that. Numbers 1 and 4 were the worst. See the Split List.
C • 2
Hiking warm up/down (Trail) 1:40:00 [2] 2.5 mi (40:00 / mi)
Bushkill Falls, NJ. After the meet Peggy, Dave & Heidi Onkst and I goofed-off at the biggest tourist trap around. The falls were pretty and due to the elaborate wooden walkways, bridges and stairs the views were unlike what usually would be possible in a more natural hike. The vertical elevation change was high. Attempting to win a prize, we "navigated" the Map Adventure course that Ed Hicks had a part in setting up. A white score-o course with punch card and permanent controls on 1.5' wooden posts took us to all the side falls and trails. We got them all even finding 'G' which was misplaced. Video of the adventure may follow. After finishing I realized I had left my camera case and battery charger across the gorge and was prompted to go get it back--I did try by jogging the steep stairs all the way there and back but the case was gone. A tired hiker I passed said I was a show-off. After this long day my left shoulder tighted-up a bit but the exercise seemed to help more than hurt.
Saturday May 28, 2005 #
Running (Trail) 46:42 [3] 6.3 mi (7:25 / mi)
slept:5.5 weight:169lbs (injured)
In Rock Creek Park, MD. From Ken-Gar I ran with the MCRRC down the Rock Creek Trail to Mile Mark 4 on the paved trail. I then came back to Ken-Gar via both the paved and the dirt trails. The dirt trail section was over 1 mile and windy; kept pulling down new overhanging growth. It was not very muddy. Going out I started easy with Leo and others. This was my first real run since the wreck. I did feel some shoulder discomfort. I then pulled away with Paz who kept pushing the pace faster despite normally running slower. I felt a bit tired. Available splits: 8:10, 6:57, 6:36, 7:03. My shoulder hurt more after running.
Friday May 27, 2005 #
Bicycling (Commute) 50:04 [3] 11.7 mi (4:17 / mi)
slept:6.75 weight:171lbs (injured)
From 12th St. & Independence Ave., Washington, D.C. to Rosedale Ave. in Bethesda, MD. Back in the saddle again; my bike had been there since my accident. I took it easy and didn't feel nervous with the cars. I left late from work with no panniers. I used a small backpack for my clothes but also carried a laptop on my back--about 12-15 lbs. more than usual (and taking work home is making feel like Heidi). When I did this commuting to Bowie in years past it attributed about a 31% longer ride but today it was only about 28%. slower. The time includes traffic lights. My shoulder was a little tight afterward.
Thursday May 26, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:170.5lbs (injured)
45 situps. I was intending to run but had some gardening chores to do and let it pass. Doing the situps hurt on my shoulder while I put my hands behind my head and when going to the floor on my back.
Sunday May 22, 2005 #
Hiking (Sightseeing) 1:00:00 [1] 2.0 km (30:00 / km)
slept:7.0 weight:170.5lbs (injured)
Hiking to/from and within the Dumbarton Oaks gardens in Georgetown, Washington, D.C. with Peggy and her parents. Beautiful gardens and a beautiful day. We also glimpsed Lover's Lane where it drops into the National Park lands.
Saturday May 21, 2005 #
Hiking (Trail) 1:30:00 [1] 2.6 mi (34:37 / mi)
slept:7.5 weight:171lbs (injured)
At Great Falls, MD. From the Tavern parking area, hiking out to Olmstead Island and part of the Billy Goat Trail with Peggy and her parents. I photographed and took video. I even tried a slight jog on the towpath to test things out. It's best that I not run and re-pull muscle under my left shoulder again.
Tuesday May 17, 2005 #
Bicycling (Commute) 39:21 [3] 11.62 mi (3:23 / mi)
slept:6.0 weight:169.5lbs (injured)
Just before leaving for work from Bethesda, Peggy, who usually leaves well before I do, wished me well with a proverbial "Don't fall." Why would she say that? I hadn't fallen off my road bike for years (mountain biking is different). Thinking nothing of it I took off at a decent pace catching an older man who later passed me back and kicked the pace up to 25 mph all the way to the bottom. With speeds high and occasional people both going and coming the other way with all of us passing at the same time on an 8-10ft wide trail, there were some unusual close calls. The old man's draft was nice but he stopped or slowed after reaching the bottom. I struggled afterward going into a wind alone on the flats. With only about 5 blocks of any real traffic after leaving the Tidal Basin, a big stopped SUV blocked me from turning right at a light. I went around but with all the close calls this morning I thought I'd better be safer. As soon as I was accelerating on 14th St. another SUV had stopped in front of me. There was about 4-5 ft. right of it to the curb and I didn't want to risk going to the left again in the traffic. In a split, I decided to pass on the right. Just then a little old lady with a cane opened the passenger door. Normally I'd have seen the passenger through the rear window but not with the big SUV bucket seat dwarfing her. I fell over as Peggy forewarned but not before stopping myself the hard way on the open door. Winded I sat a while on the curb and must have looked worse than adrenaline let me feel because the driver and perhaps her passenger mother asked if they should pray for me... "No thanks," I eventually got up and somehow rode 2 more blocks to work--my bike seemed to fare better than I. Feeling worse once inside at my desk, I couldn't get my shirt off for an hour as no pose was w/o pain under my left shoulder blade. This will set me back a bit. Even taking the subway back home was painful. Of course this injury was my left shoulder, not the right one which had mysteriously started hurting when doing pushups earlier in the year. I've avoided a feared overuse injury to my legs for now but as I've learned; ligament damage anywhere can be debilitating for training--it's not just knees and feet. The ligaments all depend on each other and w/one area injured the rest may not function right either.
C • 8
Monday May 16, 2005 #
Running (Street & Trail) 48:59 [4] 6.84 mi (7:10 / mi)
slept:6.5 weight:170.5lbs
From Rosedale Ave., Battery La. & Keystone Rd. to Old Georgetown Rd. to Huntington Pkwy. to Bradley Blvd. to Fernwood Rd. to Tulsa La. to Singleton Dr. to Old Georgetown Rd. to Keystone Rd. to Battery La. to Rosedale Ave. Initially my hamstrings felt tight. I wandered the neighborhood wanting to cover some new ground and not push too hard. This Spring has been so good weather-wise. I savored the cool dry air while running strong on hills and stretching it out on the flats. This was a little under a 4 for intensity.
Sunday May 15, 2005 #
Event: QOC/SVO: Mont Alto
Running warm up/down (Warm-up) 10:25 [2] 0.5 mi (20:49 / mi)
slept:7.5 weight:171.5lbs
At Mont Alto State Park, PA. Warm-up for the QOC/SVO meet around the parking lot, along the stream and by the pavillion. The big nice dinner from the night before kept the weight up--thanks Heidi and Dave.
Orienteering race (Score-O) 1:04:31 [4] **** 5.95 km (10:51 / km)
spiked:15/21c
QOC/SVO at Mont Alto, PA. The sun came out for this nice event. I forgot to bring my gators but athletic tape on the shins worked fine. I hadn't been on this section of the map before but studied the details of the broad mountain side a bit earlier in the week. We marked our own courses. The choice of strategies was as anticipated. Start low and loop back high or do the reverse. After marking courses, I avoided studying further. The setting didn't give much choice for those planning to get everything in the alotted 75 minutes. I had planned to start low to ease the climb and had gotten into a conversation w/Heidi and Dave Onkst about it in which we both convinced Dave that going low first was best. After talking w/Ted Good I learned he was going high first and he asked if I was going to do the same so we could compare splits later. I told this to Dave as we passed warming-up but my earlier arguments apparantly held sway with him--sorry Dave. I glanced at the map and changed my mind when I saw that the attack going high first wasn't bad. This kind of follows some wishy-washy pattern I've been in this spring in which I'm not trusting myself enough. This time, the result worked-out okay for me. While fresh I climbed quickly and recovered to run better later. My route was: 20, 21, 19, 18, 17, 15, 14, 16, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. I lost time at 19 (too low--1:15 error), 16 (too high--0:45), 9 (drawn off by a ribbon--0:15), 7 (passed it too low--0:20), 6 (forgot to draw the new road so seeing it made me hesitate and back-track--0:25), 5 (rushed out to get ahead of a line of horses and still didn't realize I was on a new road--2:30) for a total lost time of 5:30. I was reading well and running on bearing well, at least for me, for most of the time. I took longer safer routes in technical areas but probably lost time by opting not to use the trail going to 12. I lolly-gaged in from #1 and missed the punch initially. It was enough to lose me a place as Clem finished 6 seconds faster on his run. My endurance is improving. The vegetation, climb and errors did slow me down but I never got real tired.
Note
I was glad my legs held-up today but comparing my training with the time around the week of 2/21/2004 indicates a need for caution.
Saturday May 14, 2005 #
Running (Trail) 1:20:18 [2] 9.95 mi (8:04 / mi)
slept:7.5 weight:171lbs
From Ken-Gar parking in Rock Creek Park, MD to mile mark 2 and back to mile mark 7. I ran with Vasilli and Leo. Leo is near 60 and has only missed 3 of the Marine Corps Marathons. I had to catch-up to them again having missed their start by about a minute. It was humid. The pace was very slow until some of the slower runners turned back but still felt slow until the end. As we talked about one of the club's +4,000 members, the pace quickened--the person had posted something to his blog about how how he could still get along with other club members who hadn't yet broken a 2:50:00 marathon. This was preceded by some other inflamatory remarks perhaps mis-interpreted as meaning that those who couldn't break 2:50:00 should not be in the club. Hopefully he just meant not on the club's racing squad and not the whole club. Splits: 6:58 (.95mi), 8:42, 8:22, 8:15, 8:21, 16:25 (2mi), 7:50, 7:46, 7:34). I felt some soreness in my left achilles afterward.
Friday May 13, 2005 #
Running (Street & Trail) 25:29 [3] 3.6 mi (7:05 / mi)
slept:5.0 weight:170.5lbs
From Rosedale Ave., Glenbrook Rd. to Edgemore Rd. to Arlington Rd. to Bethesda Ave. to the Georgetown Branch Trail, to Kentbury Dr. to Rosedale Ave. It was very nice out for running; 58F and breezy.
Thursday May 12, 2005 #
Bicycling (Commute) 39:18 [3] 11.61 mi (3:23 / mi)
slept:6.8 weight:167.5lbs
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. I was tired from yesterday. It was still humid this morning. The weight loss is probably due to dehydration, no dinner and no dessert. I wasn't hungry last night, just tired. My right knee and left ankle/achilles feel a little funny so I'll try to take it easy a while. For 25 years I had almost no injury problems but for the last five it seems whenever I increase mileage/time, I run into something. I think I somehow stopped my computer a half mile short.
Bicycling (Commute) 42:57 [3] 11.6 mi (3:42 / mi)
From C St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD via Independence Ave. I left work late and with an architect appointment at home I felt a need to rush. It was a bit hairy in the traffic on Independence Ave. and through Georgetown but it gets your blood running and is fun to pass the cars. The humid air was replaced via a stiff headwind. I tried to keep things spinning and was helped from pushing too much by having inadvertently left my bike computer on my desk.
Wednesday May 11, 2005 #
Running (Street & Trail) 1:04:48 [4] 9.0 mi (7:12 / mi)
slept:5.75 weight:172lbs
From Rosedale Ave., Maryland Ave. to Jones Bridge Rd., NIH Trail to Old Georgetown Rd. then the Bethesda Trolley Trail to Edson Rd. and back. I unexpectedly worked late and again missed my speed workout. To make up for it I ran longer on this rolling route. I didn't feel very good (probably due to the newly arrived almost summer-like 72F 71% humidity after 9:30pm) but I didn't feel very bad either.
Tuesday May 10, 2005 #
Bicycling 8:15 [2] 1.1 mi (7:30 / mi)
slept:6.6 weight:172lbs (rest day)
After mowing the lawn I rode out to pickup Chipotle for dinner and watch the Amazing Race--yeah Uchenna and Joyce!
Calisthenics (General) 2:00 [3]
45 situps.
Monday May 9, 2005 #
Bicycling (Commute) 40:24 [3] 12.15 mi (3:20 / mi)
slept:6.25 weight:171lbs
From Rosedale Ave., Bethesda, MD to C St. SW Washington, D.C. After a long hiatus I got on my commuter bike again. It took a little maintenance work the night before and the shame of missing multiple good days the week earlier. Actually, I think I'll continue to do less riding so that I get more running and orienteering training time this summer. I'm working fewer hours than last year so it's easier to find time to run and orienteer. This morning with it about 54F, I didn't want to push and could feel it in my hamstring. I didn't chase after cyclists who were ahead and enjoyed the view.
Bicycling (Commute) 44:35 [3] 11.96 mi (3:44 / mi)
From C St. NW., Washington, D.C. to Rosedale Ave., Bethesda, MD. I certainly am out-of-shape for riding but trying not to push, headwinds and weaving through auto and foot traffic in D.C. and the last few miles into Bethesda contributed to a slow pace too.
Sunday May 8, 2005 #
Running (Trail) 1:27:09 [3] 11.9 mi (7:19 / mi)
slept:7.0 weight:172.5lbs
In Rock Creep Park from Ken-Gar Parking area to Meadowbrook Stables and back. I ran with MCRRC again since there wasn't enough time to get to the QOC Mont Alto meet and back before a Mother's Day get together. I got there a few minutes late trying to find water bottles and Gu and saw the lead group coming under the RR overpass as I headed the other way to park. They probably had 3 minutes on me before I got going. With them running a steady 7 min. pace it turned out that I gained on them but I wisely decided to ease-up, not run the full 16 miles and run with the second group (mostly Domonic, Bill, and Maria--a pro from Netherlands). It's easy to run further and harder with all these people while listening to their marathon, triathlon, biathlon and lifeathon talk. My own recorded splits were all over the place while trying to catch-up to then slow down with various people: 6:44, 6:48, 7:21, 7:45, 15:34 (2mi), 7:32, 7:32, 7:14, 7:30. After finishing I drove past Maria who was already on her bike and was to "go up and down Beach Dr. a few times."
C • 2
Saturday May 7, 2005 #
Running (Trail) 1:07:39 [2] 8.28 mi (8:10 / mi)
slept:7.0 weight:172lbs
Running with the MCRRC Ken-Gar group. From Mile Mark 7 to Spring Rd. and back on the Rock Creek Trail. I ran easy with Vasilli and some others. It was a nice morning. Besides races, we talked about religious stoning.
Friday May 6, 2005 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:170lbs
45 situps.
Thursday May 5, 2005 #
Running (Street & Trail) 45:47 [4] 6.46 mi (7:05 / mi)
slept:6.25 weight:170lbs
From Rosedale Ave., Maryland Ave to Jones Bridge Rd. to the NIH Trail to Georgetown Pike to Beech Ave. to Montomery Ave. to the Bethesda Trolley Trail to Grosvenor Rd. to the Rock Creek Trail to Cedar Rd. to Elmhirst Rd. to Wisconsin Ave. to Rosedale Ave via Maryland Ave. I procrastonated despite the lovely day out. Once out I felt good. I last did this route on 2/11/2005 and 3 lbs. heavier and 2 minutes slower. I mostly felt strong though it felt awkward trying to move my legs faster.
Wednesday May 4, 2005 #
Running (Street & Trail) 1:04:21 [3] 8.05 mi (8:00 / mi)
slept:6.0 weight:172lbs
It was another very nice sunny 65F day with dogwoods and azaeleas in full bloom. I enoyed getting out especially after talking with my dad about his gradually more limited mobility. I ran where my feet took me down the Georgetown Branch Trail to Grubb Rd., Donneybrook Dr., unnamed trails and somewhat off trail into and through Rock Creek Park, Chestnut St. to Whitney St. to Shepard St. to Rosemary St. to Stanford St. to the Georgetown Branch Trail again, to Pearl/Maryland Ave and Rosedale. Legs were a bit heavy feeling but I felt strong on hills. I skipped-out on the MCRRC track workout because it looked like gridlock on the Pike.
Tuesday May 3, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:172.5lbs
45 situps. With it so nice out I really wanted to run but ended up doing yard work.
Monday May 2, 2005 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:172.5lbs (rest day)
45 situps on a busy evening.
Sunday May 1, 2005 #
Running warm up/down (Warm-up) 10:00 [3] 0.8 km (12:30 / km) +60m 9:05 / km
slept:8.0
Jogging from the USMAOC West Point meet bus drop-off to the start. Peggy and I were once again confused on timing and missed the adjusted start.
Orienteering race (Foot) 1:25:04 [4] *** 8.64 km (9:51 / km) +405m 7:59 / km
spiked:9/15c
Day 2 of the USMOC West Point Meet in NY on the Deep Hollow map. With another late and rushed start but a clearing day, I felt better. Though billed as a tougher day than Day 1 due to the climb, I thought it was a little easier--perhaps it was the weather. I made two main errors when not being careful running over ridges to controls on the other sides--#'s 2 and 6. Just as I recovered at #6, Andy Hall caught me. I had chaned my start time to avoid running a close race with Spike who's starting time was originally right behind mine on both days but ended-up running a close race with Andy from 6 through the finish; similar to what happened to me and Spike in Ohio. I felt I pulled my weight getting to some controls first. Andy paused less than I and his presence pushed me to run harder, perhaps straighter. Neither of us could pull away from the other enough. For the weekend with both races combined I managed to luck into winning M40+. This I attribute to some DNF's, others running-up on Blue, and errors others made. I hadn't even known I had won +M40 on Day 1 until after finishing Day 2. Winning anything in the NE is new to me so I guess I need to take it anyway I can get it... Several M45's and older beat my times both days so next year when I'm in that category it won't get much easier. See the Split List.