Training Log Archive: NadimIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Running warm up/down (Trail) 5:00 [2] 0.5 mi (10:00 / mi)
slept:6.25 weight:177lbs
DVOA's Fox Chase at Fair Hill State Park, MD. I ran red and probably ate too much the day before. I warmed-up with Peggy on the way to the start, then back and forth a bit till it was time to go.
Orienteering race (Foot) 1:05:57 [4] *** 8.4 km (7:51 / km) +350m 6:30 / km
spiked:20/23c
DVOA's Fox Chase at Fair Hill State Park, MD. I ran the Red course and felt surprisingly well as I started off. My concentration was good most of the way. I had got caught up in the green just a bit going the short way to #1. I couldn't count the trails that I passed on the way to #5, I changed my route mid-way to #9 for some lost time, and I misread the map going to #20 (expecting a root stock). At the end, I couldn't help thinking not to run too hard so that I'd have enough for the sprint. I made relatively few errors which always helps. The other M45+'s didn't have great days or ran Blue. It was nice to do reasonably well while still being a bit out of shape.
Orienteering (Foot) 16:32 [4] *** 2.7 km (6:07 / km) +60m 5:31 / km
spiked:11/12c
DVOA's Fox Chase at Fair Hill State Park, MD. After a break, I ambled over to do the sprint. I ran this pretty well both in execution and effort. I certainly felt being tired from already racing 8.4K. While waiting for the start, several friends were there. Pavlina Brautigam watched Max for Peggy and I. Bradley Hutchison was there. Peggy took off ahead of me about a minute. I was followed by Cristina Luis and then Daniel Schaublin. I caught Peggy on the way to #4 and went straight to most things. Leaving #6 I passed Susie Dewitt. Still on the way to #7, I was looking for a rootstock on the left side of the trail. I never saw it so I got worried about being off. In reality I was on target. When I saw a bunch of people going from my left at a root stock to my right, I thought I must have been off so I veered away toward them. After I got there and found nothing, I turned back and saw it. Susie got there ahead of me and I lost about 30 seconds. On the climb back, I didn't read the route to the right until already committed going the longer way to the left. I passed Rick Dewitt going down to #10. It was fun but I havent' trained enough to be running fast yet.
Friday Mar 30, 2007 #
Running (Street & Trail) 14:41 [3] 1.9 mi (7:44 / mi)
slept:5.75 weight:176lbs
From Rosedale Ave. roads around East Bethesda. I basically was doing a diaper run. I ran around the neighborhood at a 2-3 intensity after dinner, stopped in for some diapers and other things, then jogged the rest of the way home with them.
Thursday Mar 29, 2007 #
Calisthenics (General) 2:00 [3]
slept:4.5 weight:173.5lbs
45 situps. I got busy and didn't make time to workout.
Wednesday Mar 28, 2007 #
Running (Street & Trail Commute) 57:01 [3] 7.4 mi (7:42 / mi)
slept:4.5 weight:175.5lbs
Washington, D.C. From 14th & Independence Ave., SW, down the mall to the Lincoln Memorial past the Viet Nam Memorial to the trail along the river. Past the Kennedy Center and Thompson Boathouse to the Rock Creek (RC) Trail. Up the RC Trail through the zoo (open past the posted hours) to the Melvin Hazen Trail. Up to Connecticut Ave. to the Van Ness Metro Station.
It was in the 70's F. I was tired almost from the beginning and had intended to do a shorter run. Cherry blossoms were well underway. I carried a backpack with some of my clothes.
It was in the 70's F. I was tired almost from the beginning and had intended to do a shorter run. Cherry blossoms were well underway. I carried a backpack with some of my clothes.
Running warm up/down (Street & Trail) 5:10 [3] 0.69 mi (7:29 / mi)
After running up the long escalator, from the Bethesda Metro Station to Rosedale Ave., still with my backpack.
Tuesday Mar 27, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:174lbs
45 situps. I intended to go for a short run but ran out of time and energy. I even had gotten dressed and out the door. I was going to get my hair cut but it was closed; I was too full from dinner to run then.
Monday Mar 26, 2007 #
Running (Street & Trail Commute) 45:00 [3] 5.39 mi (8:21 / mi) +133m 7:45 / mi
slept:5.5 weight:175lbs
Washington, D.C., From the Foggy Bottom Metro Station at Washington, Circle, Pennsylvania Ave. to M St., to 29th St. to the C&O Canal Towpath, to the Glover Archbold Trail, to Van Ness St. to Wisconsin Ave. to the Tenleytown Metro Station. I felt a bit tired from yesterday and slower from carrying my backpack. Running the rush hour packed sidewalks on Pennsylvania Ave. was a bit like specificity training. Glover Archbold Park appeared different to me--it was like I didn't recognize some places. There's a lot more visibility now. It'd still be terrible to orienteer through.
Sunday Mar 25, 2007 #
Event: QOC: Little Bennett
Orienteering (Foot) 1:15:01 [4] *** 9.48 km (7:55 / km) +270m 6:56 / km
spiked:13/16c slept:8.0 weight:175lbs
QOC: Little Bennet Regional Park, MD. Sam Listwak set a nice Blue course emphasizing route choice. It was a very nice day to run--sunny and around 60-70F. We got east of Clarksburg Rd. Not having orienteered there before (just some previous trail running), I enjoyed it. There were a few places with thorns and deadfall. I ran a steady pace. I made early errors but kept things going. Some routes chosen were not optimal but enough did not produce errors for a decent result. I think my recent running training has been paying off--I ran up most hills albeit slowly at times. I had a touch of a cold but the running seemed to help burn some of it out. See the Split List and Route Gadget.
Saturday Mar 24, 2007 #
Orienteering (Field Checking) 5:00:00 [1]
slept:6.0 weight:174.5lbs
Field checking at Prince William Forest, VA.
Friday Mar 23, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:173.5lbs (rest day)
45 situps.
Thursday Mar 22, 2007 #
Running (Street & Trail) 1:05:29 [3] 7.89 mi (8:18 / mi)
slept:6.0 weight:176lbs
Continuing my run commutes home, I started running with my backpack from the Van Ness Metro Station on Connecticut Ave., went back to the Melvin Hazen Trail and down to Rock Creek, up the paved trail until just after Blagden Rd. on the sometimes hilly dirt trail on the west side of the creek to Porter St. on the paved trail along Beach Dr. to the dirt PInehurst Trail, up the Pinehurst Pkwy., up Turner St. to Brookeville Rd. to Taylor St. to Connecticut Ave. to Thornapple St. to Leland St. over to the Capital Crescent Trail, to Pearl/Maryland Ave. to Rosedale Ave. It was near 70F. Though slow in places, I held together okay. It stopped my nose from running for a while. I could feel the weight or so it seemed and I wasn't feeling as good as I did Tuesday. This is the longest run excluding orienteering that I've done in months.
Wednesday Mar 21, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:174.5lbs (rest day)
45 situps after a lot of pizza. Some friends/neighbors came over and it was a nice to catch-up. We're going through some similar things with parents and adoption. I started coming down with a cold so I felt it better to rest than to do much else.
Tuesday Mar 20, 2007 #
Running (Street & Trail) 56:47 [3] 7.4 mi (7:40 / mi)
slept:6.0 weight:176.5lbs
Washington, D.C. From 14th & Independence Ave., SW, down the mall to the Lincoln Memorial past the Viet Nam Memorial to the trail along the river. Past the Kennedy Center and Thompson Boathouse to the Rock Creek (RC) Trail. Up the RC Trail through the zoo (open past the posted hours) to the Melvin Hazen Trail. Up to Connecticut Ave. to the Van Ness Metro Station.
It was a nice 60F during the first hour of Spring. I carried a backpack with some of my clothes so this was again part of my commute. I saw Sam Listwak practicing volleyball near the Lincoln Memorial. I generally felt stronger and passed several people. I slowed around the zoo and took it easy going up the dirt Melvin Hazen Trail. I didn't expect the run to be this long but it was nice. At the end my feet started to feel mashed from the running with weight (and being heavy myself from eating too much recently).
It was a nice 60F during the first hour of Spring. I carried a backpack with some of my clothes so this was again part of my commute. I saw Sam Listwak practicing volleyball near the Lincoln Memorial. I generally felt stronger and passed several people. I slowed around the zoo and took it easy going up the dirt Melvin Hazen Trail. I didn't expect the run to be this long but it was nice. At the end my feet started to feel mashed from the running with weight (and being heavy myself from eating too much recently).
Running warm up/down (Street & Trail) 5:22 [3] 0.71 mi (7:33 / mi)
After running up the long escalator, from the Bethesda Metro Station to Rosedale Ave., still with my backpack.
Monday Mar 19, 2007 #
Bicycling (Trainer) 30:23 [3]
slept:6.0
Bethsda, MD. After the smooth flight home, dinner and putting Max to bed, I relaxed then rode in the basement.
Sunday Mar 18, 2007 #
Running (Street & Trail) 47:22 [3] 6.29 mi (7:32 / mi)
slept:6.0
St. Paul, MN. From Montrose Ln. to Hartford Ave., the trail along Mississippi River Blvd. S. to the southern entrance of Little Falls Regional Park, down to the trail along the river, then up and out of the park to the trail along Mississippi River Blvd. S, then back the way I came. I got out fairly early and ran into the wind going south. I conciously tried to keep a moderate pace. The views were great. Though it gets wider upstream, the Mississippi River is barely 80m across near Hidden Falls. The namesake of Hidden Falls Park comes from a side stream. I don't know which was more of a factor, the tailwind on the return or the knowledge that I was nearing the end--I felt stronger and moved faster the last couple of miles.
Saturday Mar 17, 2007 #
Running (Street & Trail) 33:57 [3] 4.75 mi (7:09 / mi)
slept:8.5
St. Paul, MN. From Montrose Ln., Hartford Ave. to Cretin Ave. S., to Highland Pkwy., to Cleaveland Ave. S. to the trail along Mississippi River. Blvd. to Hartford Ave. to Montrose Ln. I felt rather sluggish through most of this run. The first 15 minutes I really felt like I was plodding. Going uphill actually felt better in places. The view of the river bluffs on the way back was very nice. I could really feel the warm sun. It was probably around 45F.
Friday Mar 16, 2007 #
Calisthenics (General) 2:00 [3]
slept:4.5 weight:176lbs
St. Paul, MN. After the long flight to a warmer, drier place (it was sleeting our last couple hours in the Washington D.C. area and our plane was delayed), I did 45 situps.
Thursday Mar 15, 2007 #
Bicycling (Trainer) 30:13 [3]
slept:6.0 weight:174lbs
With Chipotle burrito in my tummy, a cold rain outside and needing to pack for a trip, I retreated to the basement for a ride. I flipped channels and watched Duke miss free throws with some happiness for VCU.
Wednesday Mar 14, 2007 #
Running (Street & Trail) 36:55 [3] 4.9 mi (7:32 / mi)
slept:5.5 weight:176lbs
From the Silver Spring Metro Station, Second St. to Hanover St. to Third St. to Brookeville Rd. to the Georgetown Branch Trail, to Kentbury Dr. to Rosedale Ave. It was around 70F; quite nice out. I sweat a bunch. I ran with a backpack.
Tuesday Mar 13, 2007 #
Running (Babyjogger) 18:00 [3] 2.25 mi (8:00 / mi)
slept:5.8 weight:176lbs
From Rosedale Ave., Chestnut St. to Kentbury Dr. to the Georgetown Branch Trail to Connecticutt Ave., to Kentbury Dr. to Kentbury Way, through Lynbrook Park, to Maple Ave. to Rosedale Ave. I got Max out for a nice short pre-dinner run by enticing him with playground time which has been rather sparse over the winter. I felt rather slow and heavy pushing him and he kept talking about the playground. We spent more time there than I did running.
Monday Mar 12, 2007 #
Running (Street & Trail) 36:11 [3] 4.6 mi (7:52 / mi) +58m 7:34 / mi
slept:5.7 weight:177lbs
From the Smithsonian Metro Station to the Woodley Park Metro Station via The Mall and the Rock Creek Trail. This was a partial commute home. It was a nice evening, just under 60F and partly cloudy. I passed Dan Quinn riding his bike around the Kennedy Center. I ran with a backpack to carry some of my clothes. The climb was almost all in the last quarter mile.
Running warm up/down (Street & Trail) 5:31 [3] 0.71 mi (7:46 / mi)
From the Bethesda Metro Station to Rosedale Ave., still with my backpack.
Sunday Mar 11, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:175.5lbs
45 situps. I didn't watch my time well for working out or perhaps just lost it with the new Daylight Savings Time.
C • Yay! 2
Saturday Mar 10, 2007 #
Orienteering (Foot) 18:20 [4] *** 2.65 km (6:55 / km)
spiked:10/21c slept:6.0 weight:176lbs
Prince William Forest (PWF), VA. Vetting of courses. Most of the mistakes were minor. I was fairly tired from the increased traininig.
Orienteering (Control Pickup) 20:00 [2] 1.35 km (14:49 / km)
PWF - Control pickup and some map updating.
Orienteering (Foot) 1:29:03 [4] ***** 7.7 km (11:34 / km)
spiked:9/14c
PWF Vetting. I had a few problems early and was tired too. Initially, there was a streamer missing. I had to relocate on a control and wasn't careful reading detail leaving another. I didn't follow my routes well on two other legs and to make it worse, I missed a trail junction in another place. I came across a deer skeleton wtih full antlers. It was around 60F and I was thirsty after this.
Friday Mar 9, 2007 #
Orienteering (Field Checking) 2:47:00 [1]
slept:5.0
Blockhouse Conservation Park, MD. After flying back home, I had a little time to go to the woods and work on finishing up the Blockhouse map. I keep thinking that I'll be able to cover a lot of ground and get the part north of River Rd. finished. Today I started in the east where River Rd. crosses the Muddy Branch and found lots of interesting detail in mostly nice woods--this took a lots of time. The features ranged from boulders and cliffs to an odd smattering of pits and dot knolls. The later must have been dug by man. Though old, the knolls were often 3ft. high and 30m apart. It was fun. I picked--up Max afterward and got lots of hugs and kisses.
Thursday Mar 8, 2007 #
Running (Trail) 41:44 [3] 5.77 mi (7:14 / mi)
slept:5.5
Forest Park, Saint Louis, MO. I saved an old favorite for my last run in Saint Louis this week. I ran around Forest Park. I got started around 6pm just as the sun had hit the horizon. Unlike most times when I've run here, there was plenty of light to see with this time. Since last running here, they've completed the bicycling trail. It now goes unbroken all the way around the perimeter. I found a beginning/end mile mark which read 5.65. When I measured it with aerial photos this turned out to be very accurate. However, the intermediate mile marks were way off. Lots of people were out running and I passed a bunch but still felt pretty weak, heavy and plodding. I was glad the last mile plus was downhill.
Wednesday Mar 7, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.0 (rest day)
St. Louis, MO. Due to an evening dinner with work friends, there wasn't much time to do a proper workout. I reasoned that I probably would do better to recover with a rest day too as this would level out my ramp-up to training. I only hope that when I get home I can keep up the better running training that I've been doing recently.
Tuesday Mar 6, 2007 #
Running (Street & Trail) 27:40 [3] 3.6 mi (7:41 / mi)
slept:6.5
Tower Grove Park, St. Louis, MO. After my meetings, I went to checkout this city park which I'd seen on the map many times before. It was near Forest Park; smaller but of similar scale. I had wondered about whether it would be safe. It appeared to be so I wandered about in the dark, testing map memory and mostly trying to figure out the trails. I did a sort of figure eight route while admiring the grassy areas, scattered trees, interesting buildings and pavillions. The gentle sloping hills would have been great for a 5K race. The Missouri High School for the Blind is right next to the park. I took it easy and though a bit sore earlier in the day, I felt okay. It was about 40F at 7:30pm.
Monday Mar 5, 2007 #
Running (Trail) 42:17 [3] 5.65 mi (7:29 / mi)
slept:6.0 weight:174lbs
St. Louis, MO. With it being mostly a travel day preceding another week of meetings, I got a run in at Creve Coeur. I followed the longer trail around clockwise. It was windy but except for the first mile or so, I got sheltered by trees. The wooded interior reminded me of parts of Fran Uhler Park, back in Maryland. It made me want to see the O-map that Eric Buckley made. I started and finished at the Sailboat marina parking lot. I last ran here on 9/27/2005 with Eric and I was in much better shape then. Surprisingly, I was only 16 seconds faster then, albeit with a bit less effort. Today, my legs were tired from all the racing and running that I haven't been training for. My lungs felt better, already having improved from last week. I took splits at the mile markers but the markers were generally way off with some half miles being short and some being long. This was a bit longer than I should have run especially after the race yesterday. I couldn't resist it since I'll have fewer opportunities later in the week.
Sunday Mar 4, 2007 #
Running warm up/down (Street & Trail) 6:00 [3] 1.0 km (6:00 / km)
slept:8.25
Umstead State Park, NC. My warm-up consisted of rushing from the parking area to the start. I knew I was to start in 9 minutes but didn't know where the start was nor how far it might be. I hadn't seem Spike all weekend but had to rush away getting to the trail chasing streamers. I made it with about 3 minutes to spare. At my 9:49am start time it was around 40F with a breeze but it felt fine in just a short sleeve O-top.
Orienteering (Foot) 1:19:09 [4] *** 9.5 km (8:20 / km) +280m 7:16 / km
spiked:9/13c
US Team Fundraiser/BOK at Umstead State Park, NC. I guess the good night sleep and rushing to the start was a good combination. I ran pretty well throughout this event. This surprised me. It was much longer than anything I've done in a while and since recovering from being sick last. I had a slight bobble at #1, a hesitation at #2, a slight error at #11 (to be explained later), and was caught not planning ahead to cross the creek before #13 like most of us. Other than these, I ran fairly clean. My route choices turned out not to always to be optimal but were good for my orienteering abilities. The run let me move-up into second place for the weekend in the M45+ class. I had the fastest M45+ time and perhaps the 5th fastest time on the course (that I know of). My error at #11 was partly due to equipment failure. Right at the start as I tried to stuff my control description into my arm holder, the holder broke. I was able to wedge the paper between the split holder anyway but the paper fell out somewhere between #10 and #11. When I reached #11 without error, I discovered the loss of control descriptions and read the code off the map. The problem was that I mentally was thinking that I was at #12 so I read the code for that and concluded that this control wasn't mine. I lost a minute for this. See the Split List.
Orienteering (Control Pickup) 37:51 [3] **** 2.8 km (13:31 / km)
spiked:4/5c
Umstead State Park, NC. Peggy was supposed to pickup controls while I watched Max but since she had injured herself, we switched. I got 5 controls in the north part of the park, 3 of which were from the Blue course and 2 of which were probably from the Orange course. One of these was a water control. I was tired on this run. Carrying the bag for the controls, e-punches and control stands made me more wary of my navigation. Two of the Blue controls were a bit tricky. I hit their #2 control well but on a short leg to their #3 control I missed a little. I was hesitant on both of these to trust my direction. Had I just done that I would have hit them both better.
Saturday Mar 3, 2007 #
Running (Street & Trail) 5:00 [2] 0.5 mi (10:00 / mi)
slept:8.0
Umstead State Park, NC. Warm-up for the A-meet around the parking lot a few times.
Orienteering (Foot) 1:18:15 [4] *** 7.5 km (10:26 / km) +330m 8:33 / km
spiked:12/20c
US Team Fundraiser/BOK at Umstead State Park, NC. I ran the Red M course. I was already tired by the 3rd control. I made a 180 leaving #3 for a two minute error going to #4. I made a parallel error on the loop in the course and then Andras Reves caught me. We ran from #5 to #12 pretty closely with him leading more than I. On a split in our route choices, I was too weak climbing to make my route worthwhile. I never saw him again though he only beat me by 30 seconds or so on that control (#14). I was pretty weak through most of the course but did feel better a little after eating a Gu somewhere. Once again, I didn't do so well on a course that Peggy set. I probably lost at least 6 minutes which isn't terrible for me. Being out of shape accounted for the rest. I was 3rd in M45+ with Andras and Istvan Nagy ahead. Istvan was ahead by 4 seconds which is only justice since I had been eeking him out in our last several races. See the Split List.
Friday Mar 2, 2007 #
Event: BOK/US Team Umstead 007
Orienteering race (Foot) 20:43 [4] *** 3.2 mi (6:28 / mi)
spiked:4/12c slept:7.0
US Team Fundraiser/BOK at Umstead State Park, NC. While Peggy was putting out controls for tommorow, I strolled Max and lugged some gear to a remote Start almost a kilomter away. Valerie Meyer had already missed her start and I was about to miss mine when she spotted us and volunteered to watch Max so I could run. She ran first. After returning, my warm-up was carrying Max back down the hill to the road so she could push the stroller back.
Due to the color of the course lines, I couldn't read the map at first and lost over 30 seconds standing at the start. I missed by a little on many controls but not a whole lot. After Samantha Saeger caught me looking for the cliff at #8, we traded leads a bit to the end where she got ahead on the last two controls. I felt very tired and weak. See the split list.
Due to the color of the course lines, I couldn't read the map at first and lost over 30 seconds standing at the start. I missed by a little on many controls but not a whole lot. After Samantha Saeger caught me looking for the cliff at #8, we traded leads a bit to the end where she got ahead on the last two controls. I felt very tired and weak. See the split list.
Running 7:56 [2] 1.0 km (7:56 / km)
Umstead State Park, NC. Jogging back from the finish to the start to pickup my backpack, then jogging with it back up the hill to the parking area.
Thursday Mar 1, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:173.5lbs
45 situps in our hotel in Durham, NC after a nice dinner with some fellow adoptive parents; their daughters were adopted from the same region of Russia that we got Max from about a year and two days ago.