Training Log Archive: Nadim

Event: QOC Fountainhead
 

QOC: Fountainhead Regional Park, VA. For my warm-up, I shadowed, assisted and taught Max how to navigate. He was a bit excited and didn't focus too well. He did get progressively better. There were things like trails not shown on the map that confused him. The course was very hilly for the distance (5.3%) with one pure dog-leg down and back up. Along the way we saw Peggy who was finishing-up her Green course.

QOC: Fountainhead Regional Park. I struggled today. A number of factors were there to help explain why I was making errors starting with not sleeping enough earlier in the week. My energy level was down. I worked out more this week. It was a little warmer. When I hit the big hills of which there were many in the park (4.7% for the course), I walked a lot but the fatigue made me think poorly or rush decisions when I did run up them. Distance never felt consistent to me, probably ranging with the fatigue too. On the first control, I came up on it much earlier than I thought I would. Later I kept wondering where I was precisely on the map only to discover that I wasn't as far as I thought. I guess that where those who pace count get the payoff. The contours are okay mostly but not as sharp as more up to date maps would show (QOC had hoped to fly LiDAR over this and other parks in the area this spring but the bid came back too late for the leaf-out). I wore my eyeglasses and either through the fatigue or the distortion when seeing things low, I subsequently tripped a lot. The forest is generally open. It should allow good running if you can get over the hills but even going downhill, or along some flats I found a surprising depth of leaves. In other parks they'd been flattened down by rain long ago. I wondered if they had recently come off oaks that drop leaves in the spring.

I had a big error on #2. Thinking I was both taking a safe route and avoiding a big reentrant, I got too far off to the right, somehow crossing a major trail and getting onto a smaller one. It took me down the wrong ridge. Realizing it I had to cross a deep reentrant and did so going right to the control but I lost almost 5 minutes. Going to #6, I somehow miscounted some large reentrants going up one too soon. It was slow correcting going over some unmapped deadfall. I made an error going to #9 when I came off a trail bend--it was either the wrong trail bend or I should have angled better. I recovered by crossing a large reentrant at an angle but it took me time once across to figure the control was just behind me. I made a bonehead error going to #13 when I saw my control to the left but didn't see a fence at it as the control description indicated. Instead I ran to a bridge where another control was visible. I should have known the difference in locations but was running faster than my reading. I took the apparently slower route to #15 when trying to avoid climb. At #16, I approached from the fence and didn't see the control. tucked behind a tree. I ran to the larger reentrant but it appeared to be hung in a smaller unmapped one. It was a disappointing day but I got something out of it.

From Northfield Rd. to Arlington Rd., then to the Bethesda Metro Station. With no school today, Max's day care planned for Wheel Day, in which the kids get to bring a wheeled item to use during the day. Max chose to bring his bicycle so to get it there we rode together. Getting going up the initial hill, Max was complaining. His bike is built solidly so it's no wonder that it's hard for him to get up hills with it. He's grown too so the seat needs to be raised.

From the Bethesda Metro Station to Arlington Rd. and back. I had to bring Max his lunch.

From the Bethesda Metro Station to Northfield Rd. I was riding in the dark. I had wanted to run today but got out of work pretty late.

From Northfield Rd., to 12th and C Street, SW, Washington, D.C. I finally did a minimal amount of very needed bicycle maintenance on my road bike last night. I used the nice bike repair stand that Peggy had given me for Christmas. It was a much shorter job than I thought it'd be. I felt riding was really needed with all the knee aches lately. I had mid-50s F temperature and mixed winds but the wind was out of the W/NW along the river, near and after Georgetown, giving me more of a tailwind there. I kept a good but not stellar cadence.

From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. It did not feel as warm out as the 60 F temperature said it was. Headwinds nearly the whole way kept me cool and slower. I carried two days worth of clothes too. My quads felt sore going uphill and I geared down to keep spinning. There were lots of other cyclists and runners. It was good to have my drive train running smoothly and quietly again. I felt more shoulder discomfort getting into a proper position but did keep my weight off the handlebars.

From Grosvenor Metro Station, Tuckerman La. to Beach Dr. in Rock Creek Park, to the Rock Creek Trail, to Cedar La. to the Elmhirst Trail., to Cedar La. to Rockville Pike/Wisconsin Ave. to Edgemoor Ln. The weather was pleasant like last Friday when I did this same route. I felt tired from my harder run yesterday. I was concerned about whether or not I should run since my right knee was hurting a little. Within 3 quarters of a mile I did start feeling it. I was about 7:20 at the first mile, and I slowed more. Going up hills I was slower but afterward, my knee felt better.

Silver Spring, MD. From Rte. 29, north on Northwest Branch Trail on the west bank of the Northwest Branch Creek, into Wheaton Regional Park, to complete the Campground Loop Trail, then returned south on the Northwest Branch Trail to the Rachael Carson Trail on the east side of the Northwest Branch Creek to the parking lot on the south side of Rte. 29. Working the day in Beltsville, MD, I was able to get out at a reasonable hour and use the daylight. I stretched before starting and ran in shorts and a t-shirt. It was in the mid 50s F and a little breezy so I was cool at first. The distance recorded is a close estimate. I hadn't downloaded my last few runs on my GPS watch and unfortunately, I didn't think I couldn't fit this one in the memory.

It had been too long since I had a longer trail run or long run in general--I've been mostly recovering or orienteering this month. The trail on the flatter and straighter west side of the creek was just right to get me going. I cruised up to Kemp Mill Rd. (28:36, 3.66 miles). It's always fun to run up the trail and springtime is the best. Today was just a little early as far as the height of beauty there goes. Low carpets of ground cover were green but neither these nor the trees were blooming much. The trail conditions were surprisingly good given the rainy weekend. It was odd running in Wheaton Regional Park. I've run far many more miles there doing orienteering so running the trails without a map made it all feel and look so different.

Leaves were not so visible in the shady Northwest Branch Creek valley except in wet and otherwise greener terrain. In Wheaton Regional Park, a wider but sunnier park surrounded by heat leaking houses, green terrain was similar as far as leaf growth. However the leaves were out on the tops of the tree canopy there. The leaves were not so visible under the same trees at lower levels.

My right knee was aching a little about midway through the run. It made me more cautious in rougher terrain on the return run. The Rachael Carlson Trail is pretty windy with many side forks. I was moving my feet fast over rocks and other things that could trip me and I worried about fatigue inducing a fall.

Parts of the trail had been rerouted again, swinging out away from the creek more, and getting closer to the edges of the park at reentrants. Creek erosion along the banks forced some of the relocations. Some bridges had been added including some improvised ones that took advantage of large fallen tree trunks. Uniformity of the types of ropes used at different tree trunks makes me believe the park service installed these rather than them being made by an active boy scout.

45 situps. I had a late evening at work and figured it'd be better to save it for a better workout on Tuesday.

Event: QOC Little Bennett
 

Little Bennett Regional Park, Clarksburg, MD. Jogging from the registration area to the start of QOC's event, a couple of loops, then back past registration to the outdoor port-a-johns since I had my spikes on and couldn't go back in the registration building, then back to the start.

QOC: Little Bennett Regional Park, Clarksburg, MD. This was classic QOC terrain; albeit a little soggy from the rain that ended late in the night. Navigating felt much smoother than the night before--seeing far ahead and laterally is a great thing for me. It helped that Sam Listwak had set a lot of the controls to be visible from far off. Instead of being right next to a feature such as a cliff, the controls would often be set out from it enough to be visible from above. I had a shaky start from a tearing off on a bad bearing and having warmed-up for a longer time than I have been doing lately. I was not smooth getting to #4 when I got too high early and missed seeing a reentrant that I expected to. Legs 5, 6, 7, and 8 were much easier than usual--Sam had just wanted to get us out across less interesting terrain and save us from climb. I've been thinking a lot more about taking safer routes rather than going straight as much. A lot of times I'd forget to do this but today, feeling a little tired from running the night before, I settled down enough to do so on more legs. This cost me some time but did seem to prevent the large error that I had been making in other events recently. I pulled-up short on #20 on what seemed to be some unmapped rootstocks but finished well enough. The splits show that after my initial error on #1, I was trailing Victor Lin the whole way. When he made an uncharacteristic error getting to the Go control, a very short 1 minute leg for me, I managed to slip ahead and staying there by just 6 seconds on the course. More on the Split List.

Blue - Splits

Event: QOC Little Bennett Night-O
 

Little Bennett Regional Park, Clarksburg, MD. Jog to the start of QOC's Night-O event from the visitor center. I was getting used to my lighting and the drizzle that was falling.

QOC: Little Bennett Regional Park, Clarksburg, MD: Night-O. I was one of the last starters since I was helping with the epunching (Jon Torrance and Dan Do had done the bulk of that). My lighting, a NiteRider MiNewt was better than the last time I went out in the dark. I had duct-taped the cords together this time. It was bright enough but the headband made the light beam point down too much. I had to crane my head, especially when going up hill. Sometimes I had to pull the whole head strap down because it would tend to slide upward.

I ran the road safely to #1 so that I could get re-acclimated to navigating at night. Going to #2, I passed one rock that I though was on the way but I drifted too low and had to come back up from the trail. I should have used the trail more from #2 to #3; instead I went straightish, coming off the trail bend to the control. I felt slow running up the hill to #4 in the field. I had a bad bearing leaving #4, but corrected when I couldn't see a road intersection. I also pulled-up a bit short of #5 along the ridge. I was a bit left going to #6. I almost turned right toward the control where other runners lights were distracting me but I saw a lower rootstock and went to it. It turned out to be a double rootstock and neither had the control. Locating the pair on the map, I went from there straight to #6. I was a bit hesitant going to #7 because I had a hard time seeing the reentrant in the dark. On the short leg to #8, I got hung up in the deadfall. I went lower to get out but it seemed to extend lower still. Going to #9, I used the field but didn't run so confidently all of the way. I ran across the ridges to #10 and hit the big reentrant a little too high. Fortunately, I turned the correct direction at the end and basically spiked it. Deadfall had me a bit left on the way to #11. I hit #12 well though I had to turn left a bit at the end. I wanted to avoid the hills going to #13. I expected to see a good sized reentrant less than midway but I didn't really see it. I got too high. Seeing another orienteer punch helped me avoid a bigger error. I must have had a bad bearing leaving #13. I also confused the first trail I crossed with another on the map. It seemed to take me forever getting to the main north/south road. I used the field getting to #14--it seemed a long way down to it. I went straightish to #15 and hit it pretty well. I went on bearing on the shorter leg to #16 but got too high. I couldn't tell which side to the creek control #17 was going to be on--I crossed to the wrong side. That only slowed me. I got hung-up in the green crossing the ridges to #18; I popped out of the forest near the start. I hit the trail going to #18. I almost tripped on the run-in and wasn't sure where the finish was going to be.

I never felt that I was moving well during the race. I struggled with the deadfall. It seemed abundant but I'm sure that seeing it in the day I'll have a different opinion.

Long Advanced - Splits

From Grosvenor Metro Station, Tuckerman La. to Beach Dr. in Rock Creek Park, to the Rock Creek Trail, to Cedar La. to the Elmhirst Trail., to Cedar La. to Rockville Pike/Wisconsin Ave. to Edgemoor Ln. The weather was pleasant back in Washington, which is more than I can say for the fires having to be put out at work. I left work late and got myself to the Grosvenor station where I'd stretched before starting. I hadn't done many runs from Grosvenor recently since it's a little out of the way home and is not that great for the longer runs I was doing the last 2 months. I was surprised after getting going that I felt pretty good. With the warmer air (around 75 F), I expected to be slower. I think I hit the first mile in 6:55 though it was significantly downhill. I tried not to push too hard the rest of the way back to Bethesda.

Bethesda, MD. After meeting all day and getting to the airport, I discovered that my 7:30pm flight from Kansas City was delayed 2 hours. After flying back and getting home, at around 1:30pm, I did 45 situps.

Near Leawood, MO. 45 situps. Dinner with a group after work, rainy weather and needing time to digest led me to bag doing a better workout. I just did 45 situps. My calves were tight all day too so having some rest was not bad either.

Near Leawood, KS. From Holmes Rd. and Kenwood Ave., to the Indian Creek Trail, to just over the Kansas/Missouri state boundary, to the end of 104th St. then back. It was raining steadily. The paved trail was puddled over in places and one underpass was pretty flooded. Not that I was chasing waterfalls but I saw another one on the run today, near the state border. It had good flow from the rains. I had run in rain gear and contemplated running up to Leawood Park. The trail wasn't marked very well and going straight, I'd gotten onto a spur that ended so I turned around there. It was probably a good thing since shortly afterward, I felt what seemed like a blood sugar drop--perhaps I was feeling overheated from the rain gear. That got a little better. I then focused on improving my stride. This tired me more. Upon finishing, I stretched and it was surprising how tight my calves had gotten from the stride work. The rain stopped while I was waiting for takeout dinner in the parking lot that I'd stopped in and I could see sun rays poking over the clouds in the west.

Shawnee Mission Park, KS. After getting myself to Kansas, and some meetings, I got to return to Shawnee Mission Park. I hadn't been in the park the last several times I'd been in the area so it was refreshing to be out and about there. I met Mary Jones and Michael Eglinski there. I read along on the map as Mike and I checked out a few locations and other mapped features for an A-meet Orienteer Kansas is planning for next year. It had been raining much of the day and there was a light rain falling while we were out. Mike brought us to a nice waterfall (photo courtesy of Mike) at one point where there was a good flow. It was nice to have a light run, see friends, and have dinner.

Riverbend Park, VA. After visiting my parents, I stopped off at Riverbend. I was originally going to run up Difficult Run since I hadn't been there in a long while. With Peggy having explored what I call the crosstown trails in NW Washington D.C., I felt it'd be a good time to explore too. Riverbend having bathroom facilities helped me make the choice too. It was 66-68 F with a nice breeze during the run.

I set off from the visitor center near where QOC used to start meets before orienteering got banned from the park for no good reason. Heading upstream on the Heritage Trail, I quickly found some trail changes. I'd started to follow it long ago on mountain bike in 1999 but turned around when time and interest got short. The newer trail is blazed well in light green and in good repair. However it was designed oddly going up and down unnecessarily a lot. Many of the hills were steep and at places where there was no flat land along the Potomac river. After 3 miles, the trail bottomed out for a longer time as it crossed some private property. There were several multi-million dollar homes with fabulous looking decks and verandas there. Another mile or so was on a flat sewer or water pipeline road. I turned around at a trail footbridge that seemed near some clearings. Coming back, I pushed the pace a little. I felt that with my emphasis on distance and not getting injury for the last +2 months, that I've gotten away from running as fast as I need to to race. Some speed did return, though with the steep hills on the route, it wasn't so evident in my time. I twisted and turned and hopped pretty well for a while and that was a good feeling that I hadn't had while running in a while. I pushed in the last .75 miles even more but by then I had begun tiring. I did achieve a negative split on the overall return--it was 35:19 going out and about 34:33 returning.

Cabin John Regional Park, MD. With Max at a circus with a friend to celebrate his friend's birthday, I had a little time to try and cover another hill in the park. I knew this hill was somewhat green so I wanted to get it over with, before the leaves start covering up everything. The larger part of the remainder of the park has better woods so I'm hopeful that those parts will go well later. I found some nicer than expected woods but mostly light green, nonetheless. I didn't have much time and only found a few point features. I jogged-into and out of the areas I'd mapped earlier. I'd parked at the Tennis Center.

Event: QOC Occoquan
 

Occoquan Regional Park, VA. Warm-up for the inaugural QOC meet in this park. Most of this was going back and forth to the restroom. I was sluggish from the start and hoped that this jog would wake me out of it. It was sunny and getting warmer fast. We were waiting a bit before getting the meet underway for a celebration to start. The club was celebrating the birthday of one of our founding members--Sid Sachs. Sid was also the course setter for the day.

QOC: Occoquan, VA. For the first QOC meet in this smallish but rather steep park, Sid Sachs set a score-O. It was close to 70F starting out and it was still getting warmer. As Sid commonly did, this one was set with a point scheme that granted 2 points for every control gone to from a lower number to a higher number. Other controls gotten to were only awarded 1 point. Since this was a new park for just about everyone, it was hard to determine what the best strategy would be. There was also some concern in advance of starting, of Sid's frequent misplacement of controls. I set out to maximize points without really having analyzed the layout. The very first control climbed steeply along trails and I was nearly walking. I stopped at a White course control knowing it was on the wrong side of the trail but being just enough unsure what Sid might have done. The real control was just beyond. My next step was to test the woods. There were nasty thorns on the direct route and some steep hills. I could have gotten a late course control but I didn't have enough sense of my distance and time yet. I lost time crossing the thorny underbrush and climbing a hill before dropping all the way to the bottom. I cut across somewhat soon after that. The woods got better but I soon started realizing how poor the contours were. Sid had warned that the steepness crossing streams wasn't showing-up but there were whole deep reentrants that barely registered a wiggle. I got to #102 w/little trouble, by passing past #104. It was slow. It was steep. On the way to #103, I learned that the vegetation was not so well mapped either. Passing Don Davis, also a founding member of the club, he said (and I agreed) that the woods were great for orienteering if they had only been mapped--a general sentiment that I heard later from others too. On the way to #104 again, I was surprised to come across a control--#109. This was surprising because I didn't think my route was going anywhere near that. I went on like this, while struggling with the steep climbs. The contours were supposed to be 5m but they felt like 20ft. contours or even steeper. The navigation and steepness were both turning out to be very challenging and I think I did okay with the first only because I've done some mapping. Going to #108, I came off a road at a distinct field edge. I expected to see #109 along the way but never did. This worried me but I kept going and hit #108 well enough with just some trouble with unexpected thick vegetation on a ridge. I hunted around for #109 next and was in the area for a long while. I'd completely forgotten that I'd seen it earlier when going to #104. It was more near a saddle than a reentrant as I remember it. After over 5 minutes of fooling around, I ran into Ted Good, then he and I both went to #110. Ted used the road longer than I did and got there a few seconds ahead of me. I knew I'd have to head back if I was going to make it in the 75 minute time limit. When headed to #111, I saw Ted reverse path and head uphill--thinking that he mispunched, and then wondering if I did, I went on. Ted hadn't known about the point scheme and was just aiming to clear the course by getting #114. I hit #111, #112, then went to #116 since it was near by. From there I went in, wondering if I should try for #114. I decided against it, and passed Dasa Merka before struggling up the last climb to the finish. I had some extra time and might have gotten #115 before finishing but by this point, I was not thinking it'd be worthwhile. I got a decent workout for my body and mind and was glad to just eat some of Sid's cake.

45 situps. By the time I was ready to workout, I figured it'd be better to save it for tomorrow.

From 14th & 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 the Glover Archbold Trail and out to the Tenleytown Metro Station via Van Ness St. and Wisconsin Ave. I was a bit worried starting out, dreading crashing energy like on my Tuesday run. However, it all worked out okay. Despite running through lots of tourists along the Mall (the cherry tree blossoms are all pink buds, ready to pop over the next couple of days), I was running 7:29 for the first 3 flattish miles. Climbing up on the dirt trail, I took it easier at first, expecting that the long climb would take it out of me. I slowed on some steep parts however, the longer I went, the better I felt about keeping a decent pace. The conditions were good--dry in the low 70s F, and a partly cloudy. At the top of the park, I picked-up the pace again to the metro station. I think I just need to continue to recover and regain my leg speed by doing moderate runs like this for a while.

After the run, I passed some blood in my urine--that was unexpected and it's been a while since I did that last. My shoulder right shoulder is getting worse--it throbs sometimes just sitting at my desk, and reaching into my pants pockets can be really painful sometimes. I have a prescription; the doctor thinks that I'm having bursitis but I suspect whatever I did in the fall to cause it is cartilage related. At least running isn't hurting it yet.

From Northfield Rd. I ran up to Custer Rd., to Wilson La., to Exeter Rd. to Glenbrook Rd. to the Bethesda Trolley Trail, to the NIH grounds, to Maple Ridge Rd. to Georgetown Pike, to Huntington Pkwy., to Custer Rd. to Northfield Rd. It took a while for me to digest enough dinner and stop playing with my tablet to go out and run. The run yesterday surprised me so I wasn't looking forward to hurting again. I felt okay starting out and tried to move faster than I have been. My legs just aren't very quick right now. Though faster than recent runs, this is still pretty slow for working at it. I guess it'll just take time. It was nice and in the mid-60s F.

From the Van Ness/UDC Metro Station in Washington, D.C. down Connecticutt Ave. to the Melvin-Hazen Trail, to the Rock Creek Trail to Broad Branch Rd., trails on the west side of the valley via Fort DeRussey to Military Rd., then up the Western Ridge Trail, to Wise Rd. to Chestnut Rd. to Winnett Rd. to Brennon Ln. to to Thornapple St. to Brookville Rd. to Thornapple St., to Leeland St. to 45th St. to Elm St. to the Capital Crescent Trail, to Woodmont Ave. to North Ln. and to the Bethesda Metro Station in Maryland. I started out feeling okay though my right calf was still surprisingly sore/tight. I made good time to the valley of Rock Creek Park. Once I hit the first of the 5 large hills on the route, I knew that I wasn't feeling so energetic. My calf loosened up after about 2 miles. I hit a slow point on the steepest climb up to Fort DeRussey, getting there just as the sun was setting on the western horizon. I was either okay or slow on other hills but got out of the park before it was truely dark; a benefit of the daylight savings time shift last weekend. The rest of the route was pretty slow and a struggle--could I still be feeling the effect of the 50K? Perhaps the +70 F weather had something to do with it. The additional hills took more out of me. My right knee was not 100%, I needed a bathroom, and even my feet were complaining.

45 situps. I worked late and that threw my schedule off. I should have run at lunchtime.

BOK: Birkhead Wilderness Classic, US Classic Championships (near Ashboro, NC). Warm-up jog to the start with Zac.

BOK: Birkhead Wilderness Classic, US Classic Championships (near Ashboro, NC). For Day 2, I started out running the physical leg fairly straight and hit the control right on. This set up continued success. I knew that I was running stronger than yesterday and leaving even more of the effects of my 50K run last weekend behind me. After passing Peggy and Jim Eagelton after #4, I made a big error. I navigated to probably within 20m of the control but I'd ducked under it. When correcting, I went further down and backward, then off the map. I couldn't make sense of the many ditches and gullies that I was seeing. I went to relocate, and then went to the same spot where I'd initially gone. I just hadn't realized the control was a little higher. In my mind, I was looking for a control near the bottom of a larger reentrant and went there. After wandering and relocating a second time, I found it. It was about an 11 minute error.

After that, I was feeling worn out. Kevin Teschendorf was closing in on me at #6. The flatter ground and a Gu helped me recover and I surprised myself by leaving him behind. I hit controls #7-11 fast and well, passing several people along the way. Of note, I fell on the way to #9 when a vine tripped me up. Catching myself with both hands like I've done hundreds of times before really hurt my right shoulder today--it's been injured for a while and is getting worse; I had to walk a short while after the fall and soon, I'll have to have a doctor check it out for whatever has been happening these last few months.

I was fast to #12 but ended-up low. Peggy was leaving it going past me to #13 as I ran up. On #13, I angled over, then cut back to cross the stream on rocks. Upon climbing the ridge, I was just close enough to look left and see a control next to some open ground. I doubted it was my control because I felt I'd taken a fairly good line toward #13, and the control I saw was well off of it. However, I went to check it out and lost about a minute. Instead of heading toward the trail as did a lot of others, I angled straight toward #14 and hit it well. I ran up the hill to the finish okay, like I still had some energy and that was a good feeling.

Though the result was poor, I can't feel too bad about today. I ran strong and with one break in concentration putting me off the map, an otherwise small error became much larger one. I feel like I'm getting better again. Back in January, I didn't know what to expect for today but overall, the additional training is benefiting me. I know that I didn't expect to be very physically strong in 2.5 months of better training but I'm making good progress toward what I could be later.

C • Birkhead 4

Green Day 2 - Splits

Event: Birkhead Wilderness Classic (US Classic Champs)
 

BOK: Birkhead Wilderness Classic, US Classic Championships (near Ashboro, NC). After my run Thursday night, I was rather worried about how much I'd be able to run. I was pretty worried that my right Achilles tendon would not hold-up. During my recovery week from the 50K last weekend, just a small rise was enough to set it off on Thursday. With a course full of steeper hills I knew I was risking further debilitating strain. However, a day of rest and good sleep really helped. I felt my right leg going up the first hill and subsequently walked a bunch of it. Once up, I felt okay and was able to run. As I passed Peggy (she started a minute or so ahead of me), I warmed-up more and turned more attention to the navigation. However, my run to #2 was not so good--I ended-up too low. I was a bit too high going to #3, then okay on #4 and #5. I was fine on the way to #6 but hitting one of the stream junctions, I didn't notice there being two of them. I ran on past the control when I should have followed the stream up. That was a 2:30 error. I made up for it on #7, #8, and #9, running smoothly and cleanly. Just like many people, I didn't climb high enough going to #10. I corrected that quickly. I started tiring going to #11 but hit it well. I was a bit high but corrected getting to #12 without any noteworthy loss of time. I was still tired getting around #13, #14, and #15, I ran the flatter ground into #16 on trails pretty well but didn't have much of a sprint finish. I think I was just feeling tired still from the 50K. I shouldn't have made the error that I did going to #6 but I was pretty happy after this race mainly due to being able to run without hurting my right Achilles tendon again. The softer ground and naturally slower speeds in running off trail probably offset the effect of the steepness and minimized the hurt. I did run with magnifying eyeglasses today; first time for me in an A-meet. They worked okay, as they had done at QOC's event in Pohick, VA, 2 weeks back.

Green Day 1 - Splits

From Northfield Rd. to Bethesda Metro Station. I felt strong though there was at least some tailwind. It was cooler too. Last night it was warm enough for shorts but very windy. There was at least a 30mph gust.

From Northfield Rd., Greenwich Park, to Old Georgetown Rd. to Beech Dr. to Johnson Ave./Hempstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. I felt so much better starting out today. I was 7:55 at the first mile. I'd stretched before starting. My right calf was still tight. About halfway through in distance, I turned up Beech and tightened-up. I soon stopped but was stiff for a while after getting going again. After turning downhill a way later, I felt better but not a lot.

From Northfield Rd. I ran up to Custer Rd., to Wilson La., to Exeter Rd. to Glenbrook Rd. to the Bethesda Trolley Trail, to the NIH grounds, to Maple Ridge Rd. to Georgetown Pike, to Huntington Pkwy., to Custer Rd. to Northfield Rd. It was in the upper 50s F with a full moon. I missed running at and from work since I was busy. Getting home late always makes it less likely for me to run but catching up on some AP logs helped. I've also been feeling like it was time to get back on the horse and test out my aches and pains. I figured that moving some would also be better than not doing so. I was slowest in the first quarter mile up a small hill. My right calf turned out to still be pretty tight--pins and needles but at least I'm bending at the ankle the last 2 days. It loosened more as I went. After about a mile, my right thigh hurt more but that went away mostly too. My feet were kind of heavy and hitting hard. I felt like I could go a long way but for the pains.

It was kind of busy at work. I've been feeling better and like I ought to run. The tight calves from the race on Saturday are getting less tight. There are still some other aches and pains.

45 situps.

After moving about gingerly from still being tight, I started the morning discovering that one of the new tires I bought for our van was flat. This prompted a replacement job with the spare on a cold morning. Oddly, having to bend down and put some strain on my left leg to make the change, made a lot of the tightness go away. It was sudden. It stayed away too. Unfortunately, it didn't do so much for my right leg. I was able to walk about much more freely during the day but rushing to make a train at the end, my right knee hurt in a warning way. I moved about more slowly and got the improperly installed valve on the tire fixed.

I was fairly sore as could be expected. My calves are extremely tight so going down stairs is hard. Other aches and pains from my wrist to my toe manifest as other things become less noticeable. My right thigh is still hurting too. I relaxed being careful about eating. I got all the tires replaced on our van. This prompted some walking around the local mall and helped loosen me up.

Event: QOC Patuxent
 

Event: MCRRC: Seneca Creek Greenway Trail Marathon and 50K
 

MCRRC: Seneca Creek Greenway Trail Marathon & 50k: As I wokeup at 4:45am to get ready for the race, I felt more confident that the on-going rain would blow over just before the 8am start. The race is point to point so it was still raining as I was getting shuttled by the race director (I was an early arrival and other caught buses). I was a bit chilly sitting around for an hour in an open shelter. I at least had my sweats on. Others had shown-up ready to run in shorts and t-shirts. I waited with Jon Pifer and Rich Prior--both had done some of the earlier organized training runs. It was about 45 F a half hour before the start but expected to get over 60 F later. My primary goal for the day was to finish, while running as much of the way as possible. I hadn't settled on what shoes to wear. Originally, I was going to use the Solomon trail shoes that I'd trained in. However with the conditions being slick and squishy in many places on the trail, I finally decided to use my Ice Bug orienteering shoes. Several people wondered what I was wearing--they are so minimalist compared to what a lot of others were wearing, and the Ice Bugs had stubby spikes. I reasoned the light weight and the spikes would help a lot over the distance. I also decided to just wear a long sleeve t-shirt and shorts, with no gloves--this much turned-out to be just right. My shoes seemed to fit-in with the theme somewhat; at least as far as being minimalist. Only 2 portable toilets at the start ensured long lines for the whole time. Seeing that, I risked not waiting. I packed what I wasn't going to run with for transportation to the finish, and went to the start as the last bus arrived a bit late. There were few words given as instruction, and much to my surprise and most of the 200-300 people's, Ed Shultz, race organizer for the last ~10 years, suddenly indicated we should leave, seemingly without actually saying "go".

I was at the front of the starting line but right behind me, a road closed gate blocked 85% of the crowd. Once off, I felt good enough. I'd had a rest week and was wearing light shoes. Jon and Rich started more slowly. I clacked on the paved road and watched faster runners take off. A woman ran off ahead--I'd heard an elite 100 miler was racing. I was moving along too though--I was trying not to go out too fast. I'd been warned enough about that. I figured I'd let myself take advantage of the ease with which I could cover some ground while not yet tired. It seemed that if I went slow right from the start, that I'd be out longer and would slow just as much. My first mile was 7:23 though I'd dropped about 35m. I should of started slowing not far ahead as I'd dropped 50m from the start 2 miles out and started running along the creek. However, it was hard to do with a crowd of people on the single track in front of and behind me. I still wasn't feeling tired too. I was watching the trail a lot too. I'd already seen one guy twist an ankle, another go down, and heard a loud shout somewhere behind me within 3 miles out. Rather than worry about my pace, my worry had also been about getting across the one major creek crossing with all the rains. These worries were alleviated with seeing the water level as I approached. At 4.3 miles when I got to it, I stayed to the left of the rope where the volunteers said it was more shallow and was across quickly. The second place woman passed me right after that. 6 miles out or so, I did start feeling like I wasn't feeling as good as I should at this point. I slowed more and others passed me. However, I didn't start feeling much better. I took a good break at the Rockville Pike (Rte. 355) aid station (11.1 miles 1:34:35). I stuffed banana pieces in my mouth, drank and stowed away some Gatorade.




After Rte. 355, there were half mile markers. My splits at these (4:30) were 30 seconds faster than the much shorter training run I'd done with Rich Prior on January 18th. Also in this area, the first of 20 or so signs along the course about Pringles chips started appearing. Some were in homage to this being Ed Shultz's last time directing the race; I assume that someone had knowledge of them being the ultra-racer's favorite. Later, the signs were ripping on the chips themselves such as how they were only 40% potatoes, and in many other ways a poor health choice. One such sign even poked fun at them by expressing awe at the hyperbolic paraboloid shape. Making my way into the Clopper Lake park area and making the climb up to lake, I slowed more but stayed in contact with some apparently 30-something guys. My slowing down initially manifested from tightening calves--a muscle area which had kept me from running much the last several years after recovering from meniscus surgery. The tightening calves might have resulted from running too fast initially, or from my Ice Bug shoes having a lower heel and less support than my trail training shoes. At the aid station, I didn't find any bananas but stuffed 1/3 of a PBJ sandwich into my mouth. I drank more Gatorade, and packed away more for the trail. I was slower in the transition than others, and quite comfortable with the extra time it took me. However it was dismaying to see that all of the guys I'd been running with were peeling off for the marathon. Despite not feeling so great after the first 14.6 miles (2:09:20), I was still set on doing the 50k route. From earlier calculations and GPS track splicing/joining, I fully expected the "50k" route to be between 34 and 35 miles.

As I took off to loop the lake, the lead 50K runner was just coming off of it--3.5 miles ahead of me (~2:10:50): I plodded up the initial hill with the PBJ stuck to my inner cheeks like a squirrel. I slowly got it down my throat. For a while, it was nice to finally be running alone and at my own pace. I moved steadily but my right thigh on the right side started hurting. It was like the pain I was feeling 2 weeks before after 20 miles. I guessed that it had to do with my calves tightening-up and having put more load on the thigh to run. It could also have been the constant running on the side of the trail or hills because it was to muddy on the trail. Some others closed-in on me but I also passed a few after rounding the east end of the lake. When I went by, one of these who was walking said I'd made the right choice to run in shorts. I ran through the pain in my thigh (right side of quadriceps?) but was happy to get back to the aid stop where people were still coming and going (2:42:45, 18.04 miles).

After the aid stop, were the last set of half mile markers for a while. I was back to a 4:31 split. It got a bit hillier before reaching Riffle Ford Rd. Jim from the MCRRC Saturday morning Panera Bread group was manning the aid station there. I didn't stop since it was only a little bit since I'd left the lake aid station. I knew the next 6 mile stretch would be mentally tough with more hills and lots of switchbacks. I settled into a steady but labored pace. I offered to let 2 guys behind me go by but they were comfortable to stay in my wake. I kept moving though I did walk a few short stretches of steeper uphills. The nice looking woods helped keep me going but also, I sensed being able to finish. Prior to reaching the Rte. 118 crossing (just under 24 miles, (3:44:43), I'd signaled to the other 2 guys still with me that I'd be stopping to stretch. Stephanie Bates, one more of the MCRRC Saturday morning Panera Bread crowd, was manning the crossing. I'd arranged with her to get a banana but wasn't sure if she'd have it--to my pleasure, she did and I quickly ate all of it while stretching. Once stretched, I was more energized. I moved well and started to drop the other guys behind me. However, there were some of the steeper hills ahead and we all walked these. I had hoped there would be an aid station at Black Rock Mill (26.0 miles, 4:07:58) since the Rte. 118 crossing was not an official aid stop and it'd been a long way since Riffle Ford Rd. I found out otherwise and slowed. The two guys I'd been leading for 6.25 miles moved ahead. There was a bit of a climb a lot of the next 1.4 miles to the Rte. 28 aid station (4:23:45, ~27.25 miles according to my GPS but this may be short). I drank and ate more PBJ sandwich parts. There were no bananas.

The next stretch was where I'd done my first training run for this race, back in early January. It was straighter and flatter than parts I'd just passed. I knew I'd get through it. I also knew it'd be muddier than earlier parts of the trail. Half mile markers re-appeared. The first 2, I was 5:11 and 5:12; slow but not bad for the distance and my limited training. However, cramps were becoming more troublesome in my calves and hamstring. I felt that this was where the racing was starting. I had to walk over obstacles that I could run over most any other day. On the muddiest stretch of trail, I just plodded right through. At one point, I needed to pee so when I found myself alone, I pulled over. I was starting to feel my missing the toilet at the start too. With my pace slowing to +6:00 minutes per half mile, several younger women went past (not together), moving well. My quadriceps were worn out (my right one was still hurting but now it was masked amongst other pains) so I just couldn't get my stride right. It got shorter. I finally made it to the Berryville Rd. aid station (5:18:11, 31.4 miles). I didn't linger. All along the last stetch, I'd expected Jon Pifer or Rich Prior to come floating past.

I knew the last 2.5 miles to be the least pleasant of the course. It started with a not so bad creek crossing but then went up a steep stairwayed hill. My legs were again cramping getting up that. Two guys went past at the top. It was a bit hilly for a while but flattened just before reaching the paved road Seneca Rd. The studs on my shoes hurt. Even my left wrist was hurting--it had been hurting for about 15 miles, seemingly from the weight of my GPS watch--that never bothered me that way before. The last stretch on Tschiffely Mill Rd. I was moving better but still struggling. I didn't know if the finish would be at the last mile marker or at Riley's Lock another quarter mile past that. It turned out to be about 25m before the last mile marker. I saw Don from the Panera Bread breakfast group recording finish times; the clock was showing about 3 minutes extra. Of course, it felt good to be done. I drank water but wasn't very hungry.



Jon Pifer showed-up around 6 or 7 minutes later. We looked for the picnic by walking painfully half a mile to the Caleva parking area past Riley's Lock (the National Park Service would not even let the race have a picnic near the lock; state and county parks were great to the race organizers and racers). It turned out that the picnic was off Tschiffely Mill Rd. and we'd have to walk back to the start, then go another +quarter mile past that. We saw Rich Prior when doing this--he must have finished behind Jon, had eaten, and was already headed home. The food was okay but I wasn't that hungry. I chatted with one of our deaf orienteering friends, Jon and Monika Bachmann. Monika had done the marathon, ~29 miles and finished 6-7 minutes behind Jon. To get home, I walked again with Jon to the Caleva parking area--that made it about 1.5 miles of walking after the race. Going home driving 15 miles, it seemed really far and to take a long while.

I was pleased with having finished under 6 hours and having gutted out the end running as much as I could with the cramping. It felt like an accomplishment after so many years of injuries getting in the way. I don't know if I'll keep up the training I've been doing but it's over 3 times as much as I was doing last year. The longer I do it without getting injured, the better I should be able to run as I believe there is a cumulative effect. I ran as well as could be expected today off of only 2 months of semi-serious training--muscles don't grow so fast at my age.

C • Congrats... 7

One final rest day before the MCRRC Seneca Creek Trail Marathon & 50K. I would have done something more to loosen-up but didn't have much time.

Peggy got flooded with Facebook friend well wishers notes and inquiry. I like people well enough but I'm not ready to take-on sinking more time into something like Facebook. One friend asked Peggy something along the line of how I was feeling in regards to the race. I couldn't come up with the right words at the time as she replied but I later settled on something like anxious apprehension. There was both a training aspect to the apprehension and a weather aspect with it having been rather rainy most of the last several days.

From the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.), Friendship Rd. to Willard Ave. to the Little Falls Trail, to River Rd. to the Capital Crescent Trail, to Bethesda Ave. to Woodmont Ave. to Old Georgetown Rd., to Edgemoor Ln. I took it pretty easy, just wanting to keep loose, and keep the memory of running on this taper week. I stretched afterward and my right calf and knee had some discomfort afterward. It's probably just due to the change in routine and things healing/growing at different rates. The rain expected on Saturday morning doesn't sound fun.