Training Log Archive: NadimIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
7 AM
Bicycling (Commute) 11:40 [2] 1.52 mi (7:41 / mi)
From Northfield Rd. to Arlington Rd., then to the Bethesda Metro Station. Max and I rode together at his pace; each of us on our own bike.
Bicycling (Commute) 6:36 [3] 1.41 mi (4:41 / mi)
From the Bethesda Metro Station, to Northfield Rd.
Wednesday May 30, 2012 #
7 AM
Bicycling (Commute) 10:30 [1] 1.51 mi (6:57 / mi)
slept:6.0 weight:172.5lbs
From Northfield Rd. to Arlington Rd., then to the Bethesda Metro Station. Max and I rode together at his pace. He enjoyed his downhill ride home with Peggy yesterday and was looking forward to doing it again today. I almost didn't ride due to the risk of thunderstorms and dampness from last night. Max is riding more confidently but still needs some guidance.
5 PM
Running (Street & Trail Commute) 1:01:27 7.68 mi (8:00 / mi) +150m 7:33 / mi
From 14th & Independence Ave., SW, Washington, D.C. Independence Ave. to the Reflecting Pool, to the Lincoln Memorial via paths near the Viet Nam Veteran's Memorial, to the Rock Creek Trail, to along the Georgetown Waterfront, to the Capital Crescent Trail (CCT), to the Glover Archbold Trail, up to the Tenleytown Metro Station via Van Ness St. and Wisconsin Ave., then to the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.). After my ride this morning, I noticed the base of my spine feeling tight an this extended down my right leg to feel some pain when walking. It got better during the day but Iwanted a route which I could bail-out if I needed to. I ran a similar route as this one, a month ago, Aprill 25th. Though not the exact same route it was close (0.02 miles longer) enough and I was 2 seconds slower. I had thought Iwas taking it easy initially but I was around 7:20 for the first miile. At the Reflecting Pool, it struck me that it must be broken because there was no significant reflection yet--the construction continues. Conditions were okay in Glover Archbold Park. It had rained heavily the night before but the lower part is rocky and drier air all daydried-up all but the worst of the water higher up. It was around the upper 70s or low 80s F when I ran. Climbing up on the dirt trail, I slowed. At Tenleytown, I pushed to get past the metro station under 55 minutes and hit it at 54:45, still faster than to that point 2 months back.
7 PM
Bicycling (Commute) 12:00 [1] 1.52 mi (7:54 / mi)
From the Bethesda Metro Station, to Arlington Rd., then to Northfield Rd. I caught the last of Max's soccer practice. His team had a sort of scrimmage with an older girl's team. Peggy had some errands to do and picked-up dinner while both Max and I rode back on our bikes.
Tuesday May 29, 2012 #
7 AM
Bicycling (Commute) 12:59 [1] 1.55 mi (8:23 / mi)
slept:5.5 weight:173lbs
From Northfield Rd. to Arlington Rd., then to the Bethesda Metro Station. Max and I rode together at his pace. He did well. He's getting better control over his bike.
7 PM
Running (Street & Trail) 20:35 [4] 2.76 mi (7:27 / mi) +42m 7:07 / mi
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 the Bethesda Metro Station. I thought I was going faster than I was starting out. It was humid and warm but my first mile was only 7:43. I felt okay for my first real run since taking a break to get over my pulled muscle. I think it's well now. From the start, I could see some big black clouds coming from the northwest, in the direction that I was headed. I rushed along. By the time I was approaching Bethesda Ave. it was cooling down significantly and getting more windy.
Bicycling (Commute) 5:40 [4] 1.41 mi (4:01 / mi)
From the Bethesda Metro Station, to Northfield Rd. There was some traffic leaving the station and headwinds along the way. I was glad to get back before the storm; it actually came much later than I anticipated.
Monday May 28, 2012 #
10 AM
Orienteering (Foot) 2:03:08 [1] 3.43 mi (35:55 / mi) +82m 33:26 / mi
slept:7.0 weight:172.5lbs
Agricultural Farm Park, in Montgomery County, MD. I hiked with Dave and Heidi Onkst in this newly mapped park. Dave wanted to check it out for possible course setting over the summer and for the regular season. The park is far too green for summer usage. Winter usage may not be bad but map corrections/updates would be recommended. It was nice walking the the Onkst's despite the humidity and damp terrain.
Bicycling (Commute) 54:00 [1] 6.37 mi (8:29 / mi)
From Northfield Rd., to the county pool at Falls Rd., then back to Northfield Rd. where we picked-up Peggy. We went into town as a family, had dinner and returned.
Sunday May 27, 2012 #
9 AM
Hiking (Backpacking) 57:52 [2] 1.88 mi (30:51 / mi) +219m 22:38 / mi
Shenandoah National Park, VA. From a campsite along the Hazel Mountain Trail near the intersection with the White Rocks Trail, up the Hazel Mountain Trail to Meadow Spring parking lot. The hike out was fairly easy. We all stayed together with Max (my son) leading the way at a leisurely pace. It seemed easier than the hike down. It was a bit cooler.
11 AM
Hiking (Foot) 2:00:53 [2] 3.5 mi (34:32 / mi) +262m 28:01 / mi
Shenandoah National Park, VA. From Meadow Spring parking, up to the Appalachian Trail, then north to Mary's Rock, then down to the Panorama parking lot. Greg Lennon and I shuttled cars to make this work. It was getting hot going up the steep trail but the views were great. Both Max's and I walked down quickly. Nicole was up for the hike in the morning but wasn't so keen on the climb.
Saturday May 26, 2012 #
4 PM
Hiking (Backpacking) 1:04:10 [2] 2.16 mi (29:43 / mi) +12m 29:12 / mi
slept:8.0 weight:174lbs
Shenandoah National Park, VA. From Meadow Spring parking, the Hazel Mountain Trail to the White Rocks Trail, then further on the Hazel Mountain Trail to a stream and a campsite. Peggy, Max and I went with the Lennon family. The plans for this came together all at the last moment. It was in the mid-80s F starting out but all around this wasn't so bad. The trail was a bit rocky and we descended just about the whole way. Most of the time, the slope was not steep and we dropped less than 1,000 feet. The campsite we found was pretty and contrasted with the thick second growth green that we saw along the way. The campsite had lots of mountain laurel blooming about us underneath a bit of pine forest, whereas the route along the trail getting there was undergoing succession from fire and gypsy moth damage.
6 PM
Hiking (Foot) 1:04:18 [2] 2.48 mi (25:56 / mi) +152m 21:47 / mi
Shenandoah National Park, VA. After dropping packs and setting up tents, we went out on the White Rocks Trail. It was a fairly gentle drop most of the way. I ended-up hiking with Nicole Lennon mostly as both Max's went racing ahead. The last 0.2 miles were down about 200 feet to a stream. There were rock walls along one side of it. A waterfall and 2 smallish caves were there for exploring. Max loved this. We also hit what we presume were the White Rocks though I'm not sure of it (post aerial examination of this show a couple of nice and somewhat rare bald rock areas not far further down. This area was a rocky knoll covered by trees. One could look out across the stream valley but not all the way to the piedmont at the bottom. The rocks weren't white either. The hike back up to camp was not bad at all though it seemed longer than on the way out. We had a nice dinner afterward though it might have been better had I not left a piece of my camping stove at home.
Though our tent was in a great flat spot with no rocks underneath, I had trouble sleeping. Lying on my back was okay and I did that however my toes were aching; seemingly from the pressure of the weight of the sleeping bag. The hiking boots I wore had been slighlty small so they were sensitive afterward. We had neighbors about 70m away below us near the stream and they were noisy for a while. I wasn't used to going to bed this early either. Eventually, I rolled on my left side to relieve my toes. This made my neck hurt. It had been stiff several times earlier this year and limited my looking over my shoulder at times. Rolling onto my right side hurt my right shoulder; that shoulder has been a problem since last fall. It sometimes feels better but raising my arm up, trying to throw something and other movements aggrivate it and make it worse again. I used to very often sleep on my stomach but had gotten out of the habit probably when having left knee problems. Trying it camping, I could only hold the pose for a few minutes before the neck pain got too bad. I had wanted to hold it with my face pointed to either side to stretch it. After that, even when returning to my lying on my back my neck hurt a bunch. Eventually I heard the neighbors yell at each other to be quiet and did fall asleep myself. I woke up when I had to pee, waited a while, went out and fell asleep again after I came back. I recall being woken up in the morning and complaining about it. When I finally stood up outside of the tent, I lifted off in flight, did a turn over the forest floor, came back to where I was standing and did a backflip to land. That's when I realized that it couldn't be happening and woke-up again in the dark.
Though our tent was in a great flat spot with no rocks underneath, I had trouble sleeping. Lying on my back was okay and I did that however my toes were aching; seemingly from the pressure of the weight of the sleeping bag. The hiking boots I wore had been slighlty small so they were sensitive afterward. We had neighbors about 70m away below us near the stream and they were noisy for a while. I wasn't used to going to bed this early either. Eventually, I rolled on my left side to relieve my toes. This made my neck hurt. It had been stiff several times earlier this year and limited my looking over my shoulder at times. Rolling onto my right side hurt my right shoulder; that shoulder has been a problem since last fall. It sometimes feels better but raising my arm up, trying to throw something and other movements aggrivate it and make it worse again. I used to very often sleep on my stomach but had gotten out of the habit probably when having left knee problems. Trying it camping, I could only hold the pose for a few minutes before the neck pain got too bad. I had wanted to hold it with my face pointed to either side to stretch it. After that, even when returning to my lying on my back my neck hurt a bunch. Eventually I heard the neighbors yell at each other to be quiet and did fall asleep myself. I woke up when I had to pee, waited a while, went out and fell asleep again after I came back. I recall being woken up in the morning and complaining about it. When I finally stood up outside of the tent, I lifted off in flight, did a turn over the forest floor, came back to where I was standing and did a backflip to land. That's when I realized that it couldn't be happening and woke-up again in the dark.
Friday May 25, 2012 #
8 AM
Bicycling (Commute) 37:01 12.09 mi (3:04 / mi)
slept:4.7 weight:174lbs (injured)
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. It had been rainy all week so while not running, it wasn't very good for riding either. My injury is probably getting better but just a little too soon to run just yet. My legs had felt oddly sore and tired yesterday--from the lack of working out? I almost didn't ride today because of the weather but after getting Max to school, I could see that the roads were dry enough. It was humid and around 71 F. I started off the ride a bit easy but once on the Capital Crescent Trail, I moved quicker catching a lot of people. There was a slight headwind. It was stronger after passing Georgetown.
3 PM
Bicycling (Commute) 38:32 [4] 11.9 mi (3:14 / mi)
(injured)
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. In honor of Memorial Day, we had an early release from work and I actually was able to take advantage of most of it :) I hit the road and got an early pull to the Jefferson Memorial, after getting behind someone at a traffic light. Thanking the guy, he graciously told me that he didn't think I needed it. After this, there were warm summery tailwinds. At Georgetown, I got through the traffic--neither heavy nor light from the holiday exodus. I did however catch one roadie just before getting onto the CCT. I could of swore I heard music. I pulled in front staying there most of the time but..
I used him, he used me,
neither one cared,
We were getting our share...,
Workin on the bike moves,
Just trying to get some front page AP news,
Workin on the bike moves,
It was near summertime.
It was neeear summertime, summertime...
I woke last night to the sound of thunder,
How far off I sat and wondered.
Started humming a song from 1982.
Aint it funny how the bike moves.
When you just don't seem to have as much to lose.
Strange how the bike moves.
With Bethesda closing in.
It must have been the tailwind or some help from Bob Seeger and the Silver Bullet Band.
I used him, he used me,
neither one cared,
We were getting our share...,
Workin on the bike moves,
Just trying to get some front page AP news,
Workin on the bike moves,
It was near summertime.
It was neeear summertime, summertime...
I woke last night to the sound of thunder,
How far off I sat and wondered.
Started humming a song from 1982.
Aint it funny how the bike moves.
When you just don't seem to have as much to lose.
Strange how the bike moves.
With Bethesda closing in.
It must have been the tailwind or some help from Bob Seeger and the Silver Bullet Band.
Tuesday May 22, 2012 #
6 PM
Running (Street & Trail Commute) 36:45 [2] 4.2 mi (8:45 / mi)
slept:6.2 weight:173lbs (injured)
From the Grosvenor Metro Station, Tuckerman Ln. to the Bethesda Trolley Trail, to Old Georgetown Rd., to Arlington Rd., to Edgemoor Ln. I was hoping that a day of rest would do me well, however, even walking out of work toward the metro station, I could tell there was still a lingering problem with a pulled muscle in my right thigh. It affects me when driving my leg forward. Leaving the Grosvenor Metro Station, I wanted to stay out of the soggy Rock Creek Park trails and ensure a short way back. Feeling more pain than expected when I started to run, I almost turned back to ride the train back to Bethesda. I figured it would loosen up and allow me to run like I was able to do on Sunday. However, it got worse. I limped my way along feeling rather slow. I sort of kept losing my place expecting to be somewhere ahead of myself--it was taking that long. It was humid so I got a good sweat in but otherwise it was an easy jog. I almost went home instead of to get my van out of the parking lot. It's rather more dissapointing to be this injured. I might have to miss the EX2 race. I hope I can bicycle unencumbered.
Monday May 21, 2012 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:170.5lbs (injured) (rest day)
45 situps on a rainy but busy day.
Sunday May 20, 2012 #
Event: QOC- Glen Artney
12 PM
Orienteering (Foot) 55:24 51.5 km (1:05 / km) +99m 1:04 / km
slept:7.5 weight:171.5lbs
QOC: Glen Artney, MD. I was gettting ready to go out on the Blue course myself when Max told me he wanted to go out. I'd been mountain biking in this area once and I didn't remember it being very hilly compared to the south side of the Patapsco. This was the first orienteering meet on the new map that Ted made. We were warned of there being a lot of green on it but it seemed much more than expected and a hillier than I remembered it. The White course went down a long way before coming back up. Max navigated well to the first control. Anticipating being able to see the power lines shown on the map just past #2, we both ended up turning around at a parking lot. Max was doing okay though sometimes he'd get mixed up. Once out in the sun after climbing up again, he got hot and we walked most of the rest of the course. I talked with him most of the time to get him in practice of planning a leg but I kept silent on the 7th control. He was getting bored and got it in his mind to turn right at the next intersection. When we got to the wrong control, I remained silent and he figured out that he needed to go back to take a different fork. He did pretty well. I felt a bit tired from the day before.
1 PM
Orienteering race (Foot) 2:17:24 [3] 16.42 km (8:22 / km) +420m 7:25 / km
(injured)
QOC: Glen Artney, MD. Peggy still wasn't back but with Jan Merka keeping an eye out for Max, I took off up the road to #1. I'd already seen the steepness and thickness of the forest and rough open fields but it still struck me that running in the park would have been much better earlier in the season. I fortunately had some elephant paths to follow. Still, #1 was not very visible until I was right on it. I wanted to go on the left side of the pond to #2 but the vegetation looked nasty. I found that going around to the right didn't turn out to be much better. I took the road around going to #3 but I was so focused on the footing in the elephant trail that I overran #3.
I spiked #4 but AP shows me having an error. It was just thick. Somewhere on this leg or just before, I noticed a new pain. I don't think I stumbled. It just must have been time for something to snap. I'd had a good time running since January. The pain was on my right thigh along the inseam and going towards, but not to the knee--I think it is some sort of muscle pull. It restricted my range of motion but I felt I could still run if Ikept it slow.
The terrain to #5 was not very nice with steep and sometimes rocky hillsides but it was better than the way to #4. I spiked that control though I'm not sure if my route was efficient. Getting out of #5 was no fun. After the drop and steeper climb past the creek, I used trails. I was going slow enough that hitting the controls was not much of a problem. I did misread #9 by not seeing the second root stock on the map. I would have headed to the right root stock first had I read the map better there. I did get too low going to #10 and it took a minute extra to relocate. Despite spiking it, my route to #12 used the trails too much compared to other people's times. I didn' have confidence in the vegetation mapping to risk going across what was supposed to be white forest. Leaving #14, I wanted to go to the right but it looked too steep on the other side of the creek. I went left to spike #15 with a little hesitation at the hard to read ditches (I hadn't worn my orienteering glasses). I had a similar problem at #16 and #17--not reading the detail without eyeglasses cost me time. However, my memory is such that it did seem like there could have been a formline knoll mapped at #17. I hadn't realized that I'd started so late in the day (delayed by doing beginner instruction and shadowing Max). I also thought we had till 4pm to get out of the woods however pickup starts earlier these days. I spiked #18, back in the nasty vegetation and steep hillside, even going back to the location to verify it but the control had been picked-up. For this reason, I didn't have a legal finish; a mispunch result. By this point, I was ready to head in and didn't appreciate #19 taking me up and right back down to get to #20. I did drift too far right climbing over the ridge to #20 and got trapped in the thorny green stuff. Once finally got the trail, I went straight to the control. Getting out of the green leaving #20 for the road was not fun again and my right leg was keeping me slow. I jogged into the finish with just one other person left out on the courses.
I think using this area will be fun sometimes but needs to happen when the leaves are fully off and the grasses are mashed down. It was disappointing to have an injury but I didn't feel it was so bad that a rest day wouldn't help repair it.
I spiked #4 but AP shows me having an error. It was just thick. Somewhere on this leg or just before, I noticed a new pain. I don't think I stumbled. It just must have been time for something to snap. I'd had a good time running since January. The pain was on my right thigh along the inseam and going towards, but not to the knee--I think it is some sort of muscle pull. It restricted my range of motion but I felt I could still run if Ikept it slow.
The terrain to #5 was not very nice with steep and sometimes rocky hillsides but it was better than the way to #4. I spiked that control though I'm not sure if my route was efficient. Getting out of #5 was no fun. After the drop and steeper climb past the creek, I used trails. I was going slow enough that hitting the controls was not much of a problem. I did misread #9 by not seeing the second root stock on the map. I would have headed to the right root stock first had I read the map better there. I did get too low going to #10 and it took a minute extra to relocate. Despite spiking it, my route to #12 used the trails too much compared to other people's times. I didn' have confidence in the vegetation mapping to risk going across what was supposed to be white forest. Leaving #14, I wanted to go to the right but it looked too steep on the other side of the creek. I went left to spike #15 with a little hesitation at the hard to read ditches (I hadn't worn my orienteering glasses). I had a similar problem at #16 and #17--not reading the detail without eyeglasses cost me time. However, my memory is such that it did seem like there could have been a formline knoll mapped at #17. I hadn't realized that I'd started so late in the day (delayed by doing beginner instruction and shadowing Max). I also thought we had till 4pm to get out of the woods however pickup starts earlier these days. I spiked #18, back in the nasty vegetation and steep hillside, even going back to the location to verify it but the control had been picked-up. For this reason, I didn't have a legal finish; a mispunch result. By this point, I was ready to head in and didn't appreciate #19 taking me up and right back down to get to #20. I did drift too far right climbing over the ridge to #20 and got trapped in the thorny green stuff. Once finally got the trail, I went straight to the control. Getting out of the green leaving #20 for the road was not fun again and my right leg was keeping me slow. I jogged into the finish with just one other person left out on the courses.
I think using this area will be fun sometimes but needs to happen when the leaves are fully off and the grasses are mashed down. It was disappointing to have an injury but I didn't feel it was so bad that a rest day wouldn't help repair it.
Saturday May 19, 2012 #
1 PM
Running (Trail) 2:00:52 [3] 13.52 mi (8:56 / mi) +341m 8:17 / mi
slept:9.0 weight:173.5lbs
From Blackrock Mill, the Greenway Trail to Riffleford Rd., trails north of Riffleford Rd. to Thurgood Marshall Elementary School and Smokey Glen Farm Barbequers, then back down the trail to Riffleford Rd., and back to Blackrock Mill via the Seneca Ridge Trail. With Peggy running early and Max having a soccer game after that, I got a late start. It was in the mid-70s F starting out--I'd felt warm just driving over in Peggy's old Saturn. I hadn't been on these trails since the 50K race last March and training before that. My legs were tired early on the steep hills. This was probably from recent cycling. The stretch above Rte. 118 still going out was somewhat overgrown. The actual trail was not covered but grasses on the side were leaning over it. North of Riffleford Rd., I knew the run would be too short so I explored the side trails. I wandered my way into Smokey Glen Farm which appears to be a private place open for company and other large picnics. It'd make a good place for a sprint or the start of the QOC Beer Chase with scattered bushes and rocky outcrops amidst mowed grass. It was reminicent of Fort Hunt Park but much hillier. I moved along okay on the Seneca Ridge Trail's zig-zagging reentrants of doom. It was good that I carried enough Gatorade.
Friday May 18, 2012 #
7 AM
Bicycling (Commute) 10:09 [1] 1.04 mi (9:45 / mi) +11m 9:27 / mi
slept:6.0 weight:173lbs
From Northfield Rd. to Arlington Rd. Today was Bike-to-Work Day. I rode along as Max rode his own bicycle. The seat was too low for him and he struggled getting the heavy steel steed up the hills. There was still some fear from the time we had our accident last year. Otherwise he did fine.
Bicycling 36:35 11.44 mi (3:12 / mi) +11m 3:11 / mi
From Arlington Rd., Bethesda, MD, to Woodmont Ave., to 12th and C St. SW, Washington, D.C. I took a detour to the Bike-to-Work pit stop in downtown Bethesda. I saw Jon Pifer there and picked-up some free swag. After the pit stop I got into a steady pace. I felt somewhat slow and tired though I wasn't moving that bad. There was a lot of bicycle traffic and it seemed that half the time I wanted to pass, I had to wait because there was someone coming from the other direction. There were so many touris buses along Ohio Dr. in D.C. today that I almost couldn't see the river.
5 PM
Bicycling (Commute) 42:19 [3] 11.9 mi (3:33 / mi) +123m 3:27 / mi
From 12th & C St. SW, Washington, D.C. to Arlington Rd., Bethesda, MD. In contrast to Bike-to-Work Day, I watched as the tourists build-up their skill at driving Segway vehicles at the Old Post Office Pavillion.
Riding myself on bicycle, I might have had a slight tailwind. I was moving steadily. There was a lot of car traffic in Georgetown.. I felt weighted down by carrying back 12.5 lbs. of clothes from both today and yesterday. I also had some books for Max and an umbrella from earlier in the week.
Riding myself on bicycle, I might have had a slight tailwind. I was moving steadily. There was a lot of car traffic in Georgetown.. I felt weighted down by carrying back 12.5 lbs. of clothes from both today and yesterday. I also had some books for Max and an umbrella from earlier in the week.
Thursday May 17, 2012 #
7 AM
Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi)
slept:5.5 weight:174lbs
From Northfield Rd. to the Bethesda Metro Station.
7 PM
Running (Commute) 41:53 [3] 5.35 mi (7:50 / mi) +91m 7:26 / mi
slept:5.5 weight:175lbs
From the Silver Spring Metro Station, Colesville Rd., to N. Portal Dr. to E. Beach Dr. to Kalmia Rd., to Beach Dr., to the Valley Trail in Rock Creek Park, side trails to Ellingson Dr. to Ross Rd. to Donnybrook Dr. to Grubb Rd. to the Georgetown Branch Trail, to Woodmont Ave. in Bethesda, to North Ln. to the Bethesda Metro Station. I left work late because I had to recreate some work after a file I'd been working on throughout the day got corrupted. I set out to do a shorter run because of it. I was tired and Peggy's report on my snoring indicates that I didn't sleep well. I have an odd bump in weight too. On the run I didn't push a lot. I didn't want to aggrivate whatever was banging around inside on my last two runs. I've been able to feel some soreness still. I didn't know my pace either. Sometimes it felt like I was working but still going slow. My urine after the run had only a hint of red. It's probably good that I plan to ride for Bike to Work day tomorrow.
Bicycling (Commute) 5:21 1.41 mi (3:48 / mi) +11m 3:42 / mi
From the Bethesda Metro Station to Northfield Rd.
Wednesday May 16, 2012 #
8 AM
Bicycling (Commute) 36:00 [4] 12.1 mi (2:59 / mi) +23m 2:57 / mi
slept:6.0 weight:173lbs
From Northfield Rd., Bethesda, MD, to 12th and C St. SW, Washington, D.C. I delayed departure for about 10 minutes worth of cycle maintenance. I keep having to retighten the cabling on my front derailer. That work, pumping my tires and lubing my chain seems to have saved me 90 seconds of riding time :). There were no apparent winds. It was humid but only damp in a few places from the rains yesterday. I got off to a good start and kept up a good cadence. It did seem like one guy was shadowing me from far but I also seemed to have lost him along the way. This is the fastest that I've ridden-in in a long while. I would have been under 36:00 if not for some traffic at the end.
5 PM
Bicycling (Commute) 39:39 11.25 mi (3:31 / mi) +117m 3:25 / mi
From 12th & C St. SW, Washington, D.C. to Arlington Rd., Bethesda, MD. I started out pretty good but definately was feeling tired. After Georgetown, 3-4 guys went past movng fast in a pack. started to go with them but they were moving too quick. At Fletcher's Boathouse, they appeared to break up and slow so I caught at least some of them. I guess they had been sprinting. I tired too after getting past the reservoir. I had two sets of clothes to carry-one from the run yesterday, and one from today. It was 10 lbs. altogether. Upon finishing, I met Peggy and watched Max practice soccer from a way off.
7 PM
Bicycling (Commute) 4:11 [3] 1.05 mi (3:58 / mi) +3m 3:56 / mi
From Arlington Rd. to Northfield Rd.
Tuesday May 15, 2012 #
6 PM
Running 58:43 [3] 7.48 mi (7:51 / mi) +114m 7:30 / mi
slept:6.2 weight:173lbs
Washington, D.C. From 12th & Independence Ave., SW, to the Lincoln Memorial via the Reflecting Pool (rehabilitation construction continues), along the Potomac River past the Kennedy Center and Thompson Boathouse to the Rock Creek Trail (RCT) ). Up the RCT through the zoo to the Melvin Hazen Trail, up to Connecticut Ave. to the Van Ness Metro Station.
This week is the 150th anniversary of the U.S. Department of Agriculture where I work. President Lincoln created the Department in the middle of the Civil War--that explains a lot... Celebrations were being held throughout the week. I'm told several celebrities came but I was too busy to go see. I did hear that one anticipated very high level visit didn't happen--instead we got a video brought by one of his staff. Such is the state of the USDA. I used to see celbrity more often, sometimes while just walking on the streets at lunchtime. To see celebrity today (I don't chase them), I had to happen upon it at the SE end of Lincoln Circle--there the honerable Senator Al Franken from Minnesota was smiling, posing with tourists, and creating a pedestrian traffic jamb--hard to run through. His smile was the same so I half pictured him with a huge satellite receiver over his head; He's come a long way from SNL.
It was in the mid 70s F while running but with high humidity. I cruised along for a while. I was going faster than I thought I was. I was a little sore from the night before so I didn't push it. After about 5 miles, hitting the first real hills, I slowed a lot more. I was partly conserving energy, anticipating the climb out of the Rock Creek valley and partly getting tired. Some rain showers started and the full leaf growth made it feel jungly and dark on the Melvin Hazen Trail. I climbed slowly but much more easily than I thought it would be. I was surprised but once again after getting home I peed orange. This time there was more of it. It's probably internal irritation caused by running and a doctor had told me years earlier that some of this was normal for some runners. It hurts now right of center, after the run; I couldnt feel it at all while running.
This week is the 150th anniversary of the U.S. Department of Agriculture where I work. President Lincoln created the Department in the middle of the Civil War--that explains a lot... Celebrations were being held throughout the week. I'm told several celebrities came but I was too busy to go see. I did hear that one anticipated very high level visit didn't happen--instead we got a video brought by one of his staff. Such is the state of the USDA. I used to see celbrity more often, sometimes while just walking on the streets at lunchtime. To see celebrity today (I don't chase them), I had to happen upon it at the SE end of Lincoln Circle--there the honerable Senator Al Franken from Minnesota was smiling, posing with tourists, and creating a pedestrian traffic jamb--hard to run through. His smile was the same so I half pictured him with a huge satellite receiver over his head; He's come a long way from SNL.
It was in the mid 70s F while running but with high humidity. I cruised along for a while. I was going faster than I thought I was. I was a little sore from the night before so I didn't push it. After about 5 miles, hitting the first real hills, I slowed a lot more. I was partly conserving energy, anticipating the climb out of the Rock Creek valley and partly getting tired. Some rain showers started and the full leaf growth made it feel jungly and dark on the Melvin Hazen Trail. I climbed slowly but much more easily than I thought it would be. I was surprised but once again after getting home I peed orange. This time there was more of it. It's probably internal irritation caused by running and a doctor had told me years earlier that some of this was normal for some runners. It hurts now right of center, after the run; I couldnt feel it at all while running.
Monday May 14, 2012 #
9 PM
Running (Street & Trail) 30:26 [4] 4.28 mi (7:07 / mi) +47m 6:53 / mi
slept:5.5 weight:174.5lbs
From Northfield Rd., Custer Rd. to Huntington Pkwy., to Old Georgetown Rd. to Beech Dr. to to Singleton Dr. to Bulls Run Pkwy., to the trail along the school to Bradmore Dr. to Folkstone Rd. to Hartsdale Ave. to Heampstead Ave. to McKinley St. to Garfield St., to Roosevelt St., to the trail at Jefferson St. to Northfield Rd. Running after dinner usually means a slow run but I had been somewhat rested from sleeping better on the weekend. That usually helps me a lot. It was really humid out since it had been showering all day; fortunately the rains had stopped but it the wetness required caution in some places. It was around 68 F. After the initial climb I seemed to get my momentum going and pretty much kept it up. I did focus on running form especially on the long down grades. That usually gets me going faster than needed. I had to work more toward the end. I peed orange afterward.
Sunday May 13, 2012 #
Calisthenics (General) 2:00 [3]
slept:7.5 weight:172lbs
45 situps. The day went by fast. We had a rather short Mother's Day celebration at home and a longer picnic/hike at Meadowlark Gardens in VA with my mother and sisters.
Saturday May 12, 2012 #
Event: QOC Balls Bluff
2 PM
Running 1:37:31 [3] 10.5 mi (9:17 / mi) +190m 8:48 / mi
From the Lathrop E. Smith Environmental Education Center parking lot near Lake Bernard Frank, trails along th creek to the Intercounty Connector (ICC) Hwy, then to the west side of the creek north of the ICC. From there, I wandered the trails amids the scattered trees, pipeline and forest. The big field with the scattered trees is essentially rough open ground that's undergoing succession. Most of the woods that I was in were pleasant enough and were going through successionary transition too. The scrubby bushy trees were giving way to hardwoods. Deer must have been keeping the understory clear; I saw several of them. I recorded the trails in and out of the trees on my new GPS watch. Many of the grassy trails were intermittant. They hadn' been mowed in a long while and were not that fast to run through. A pipeline ride was more clear than the rest. I hadn't expected to go this far but I kept coming across trails that seemed worth checking out. In my wanderings, I found another tunner under the ICC. Perhaps it'll help me in my quest for a northwest passage between Lake Frank and Lake Needwood. It wasn't clear if the tunnel put me into private land south of the ICC or not. There were a lot of horse jumps there. I did find a rather pleasant set of woods with some nice scattered boulders. I aim to get this area mapped one day. Access to it coud be difficult but it would be reachable by Blue course runners from Lake Frank, or for doing some longer events. After getting back home and having drank some, I weighed 169.5 lbs.
Friday May 11, 2012 #
7 AM
Bicycling (Commute) 37:30 [3] 12.09 mi (3:06 / mi) +20m 3:05 / mi
slept:5.9 weight:172lbs
From Northfield Rd. to 12th and C Street, SW, Washington, D.C. It was cool--50 F when starting out. Although not evident for a while, it turned out to be fortunate for there to have been a tailwind. It was most evident approaching and after passing Georgetown. I had caught one guy who like a different person earlier picked-up the pace when he realized I was behind him. I lost him as we slowed then accelerated to get around other riders. Another guy passed me and I let him go. My legs felt okay but certainly were a bit tired from the run the night before.
5 PM
Bicycling 44:10 [3] 11.9 mi (3:43 / mi) +132m 3:35 / mi
From 12th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I had been concerned about having to ride into a headwind all the way home since I had a nice tailwind for much of the morning ride. I started slowly enough that it wasn't a big factor. It did keep me slower going to Georgetown but wan not felt a lot elsewhere. It ws 73 F. A guy from England, now working with the USAF caught-up and we rode most of the way to Bethesda together, chatting side by side. It got increasingly difficult with lots of other cyclists and pedestrians out. We were both happy not to have to push and race home. I was feeling a bit tired as the other guy broke away without trying when we crossed the River Rd. bridge. I caught-up again but he turned off to go up Kennedy Rd.
Thursday May 10, 2012 #
8 AM
Bicycling (Commute) 6:00 [3] 1.41 mi (4:15 / mi)
slept:5.5 weight:174.5lbs
From Northfield Rd. to the Bethesda Metro Station.
9 PM
Running (Street & Trail Commute) 1:14:08 [3] 9.55 mi (7:46 / mi) +126m 7:27 / mi
From the Reston Town Center in Virginia, to the W&OD Trail, to the Water Caffi Fields in Vienna, to Center St. to Dogwood St. to Cottage St. to Kingsley Rd. to Nutley St. to Virginia Center Blvd. to the Vienna Metro Station. After an evening with my sisters and mother I relaxed with a nice quiet run commute. I started it about 35 minutes after eating dinner on a coolish 64 F night. My sisters thought me to be rather reckless and crazy to do this, espcially because they consider it dangerous to be on a trail at night. I believe the quiet trails to be rather on the safe side for a guy at least--it's too much work for criminals to get to and hang out in dark cold remote places. This part of the W&OD Trail is pretty quiet but with it being a former railroad grade it is fairly straight and easy. I ran on the cinder track at first but it was too dark to see some ruts so I reverted to the smooth parallel pavement. In Vienna, I did turn too early so I had to improvise my way to the Vienna Station. I would have ended up with a longer run to the Dunn Loring Station if I hadn't crossed paths with another runner who got me pointed in the right direction again.
11 PM
Bicycling (Commute) 5:56 [3] 1.41 mi (4:13 / mi) +14m 4:05 / mi
From the Bethesda Metro Station to Northfield Rd. Riding back to Bethesda on the Metro train from Vienna was interesting. It's definately a different crowd. There were some loners but most were either paired up, in a crowd, or coming back from a crowd. It was definately date night and there were some tired and some almost sad looking faces. On my bicycle ride home I even happened to interupt one kissing couple as I passed their suburban corner parting. My sister made me text a check-in after my commute from Reston.
Wednesday May 9, 2012 #
Calisthenics (General) 2:00 [3]
slept:6.5 weight:173.5lbs (rest day)
45 situps. With it raining fairly well outside and feeling tired lately, I thought it best to rest.
Tuesday May 8, 2012 #
6 PM
Running (Street & Trail Commute) 44:13 [3] 5.76 mi (7:41 / mi) +62m 7:26 / mi
slept:5.75 weight:173.5lbs
From the Grosvenor-Strathmore Metro Station to Tuckerman Ln., to Rockville Pike to Beach Dr. to the Rock Creek Trail, to the Kensington Pkwy. to Connecticutt Ave. to the Georgetown Branch Trail to Woodmont Ave. to the Bethesda Metro Station at Edgmoore Ln. I was mentally tired after work. Starting out on the run, it was downhill for most of the first mile. I cruised to 6:56 for the first mile--I had discovered that my replacement GPS watch was preset to auto-split every mile (now I know what that periodic buzzing was during the race on Sunday). I must have very gradually slowed. I didn't notice going from feeling cold at work all day and on the metro train, to sweating a bunch on the +70 F but humid day. The pavement was damp and felt slippery in a few places. I never felt that tired while running but it was probably a good thing that I didn't do a longer run as I had contemplated earlier in the day.
Monday May 7, 2012 #
7 AM
Bicycling (Commute) 36:45 11.25 mi (3:16 / mi)
slept:5.5 weight:174.5lbs
From the Bethesda Metro station to 12th and C Street, SW, Washington, D.C. Seeing a decent weather forecast and needing a cross training day I collected my bicycle at the station (left there on Friday) and rode in. I caught one guy not long after he'd gotten on the trail, and when he passed me back, I just kept my steady but still not easy pace. One other guy passed me just before getting to Georgetown. There were headwinds just about the whole way and it was in the upper 50's F. Rounding a person on the trail, I got a bug in my eye and couldn't get it out the last few miles.
5 PM
Bicycling (Commute) 37:30 [4] 11.0 mi (3:25 / mi)
From 12th & C St. SW, Washington, D.C. to the Bethesda Metro Station, MD. I started out with some headwinds until I rounded the Jefferson Memorial, then I had pretty nice tailwinds up to the Dalecarlia Reservoir. I had been spinning nicely and passing people until one guy went past. Without really trying, I caught him again going up the hill. As I had closed, I had to sniffle my nose and that was enough for him to pickup the pace. I was going to pass and pull but I didn't feel obligated with the pace quickening; I was just hanging on anyway. My time is estimated. I have to find and change the batteries on my bike computer. It was about 68 F.
Sunday May 6, 2012 #
7 AM
Running warm up/down (Trail) 5:00 [2] 0.5 mi (10:00 / mi)
slept:7.0
Camp Shea, US Military Academy, West Point, NY. I jogged and then hiked to the start with Corrine Porter. It was pretty steep climbing to the start again but not as high as it was on Saturday.
8 AM
Orienteering (Foot) 1:59:54 [4] 8.7 km (13:47 / km) +305m 11:44 / km
slept:7.0
Camp Shea, US Military Academy, West Point, NY. I ran the Red course for the Long event. It was great starting out spiking #1 and #2. The blueberry kept me from running too fast and I was able to read my way across the ridges, knowing when I wasn't hitting my intended path (due to vegetation or cliffs), and adjusting well. I took a high route to #3 and came didn't adjust enough. I spiked #4 and #5 running well to both. At #5, Vadim Masalkov and I converged. He took a higher route to my right while I stayed lower keeping out of the blueberries most of the time. I guess we got into racing each other rather than reading the map. passing through a narrow, we mistook our position to being much lower than we really were. Subsequently, we didn't recognize the massive mapped cliff for being what it was shown to be on the map. We didn't even know if we were going for the same control but managed to mess each other up enough for a +10 minute error. I went right to the control after correctly interpreting the cliff. After this, I got sloppy in that I didn't read the terrain as carefully, I overshot #7 and knew it from the marsh to minimize the error. I ran straight to #8 but coming off the road at the end, I went to the mapped boulder which was right on the circle line and didn't see that there were 2 boulders close. I did another loop in the wrong direction and hopped boulder to boulder till I found it--I just wasn't sure what had been mapped and what hadn't. Going to #9, I was off to the left but got confused by the mapping of the knolls--I thought I was reading one to be the correct hilltop attack point but I was wrong. When making my final attack off the road bend, and on top of the cliff, Sergiy Gnatiouk(?) kept asking me if I had found it. I honestly could tell him that I hadn't but I was less than 15 seconds away from it at the time (that cliff was longer than mapped). I was little hesitant going to #10 but hit that well. Having to backtrack out to get clockwise around the green for #11, I must have given away the control location for #10 to Sergiy again.
I was moving down it well but focusing on the chunky gravel so as not to twist an ankle. At the bridge, I stopped expecting to see the control before realized that it was only the water stop shown on the map. Sergiy Gnatiouk and Vadim passed me there as I was still confused. I followed Vadim up when I thought using the road might be better. Still confused and feeling tired I misinterpreted the contours, control, and building--I punched the wrong control without checking the code and went on. The map didn't make much sense for 30 seconds but when I saw the assembly area, I started feeling okay again. The last loop was technically easy but I was tired getting up the hill around the first half of it. I finished pretty well only to find out about the mispunch. In reality, had I done it correctly, my finish time would have been just about the same.
I felt okay about the day. It was a big plus for me to run well on the early technical controls and keeping contact with the map like that is what I need to remember to do.
I was moving down it well but focusing on the chunky gravel so as not to twist an ankle. At the bridge, I stopped expecting to see the control before realized that it was only the water stop shown on the map. Sergiy Gnatiouk and Vadim passed me there as I was still confused. I followed Vadim up when I thought using the road might be better. Still confused and feeling tired I misinterpreted the contours, control, and building--I punched the wrong control without checking the code and went on. The map didn't make much sense for 30 seconds but when I saw the assembly area, I started feeling okay again. The last loop was technically easy but I was tired getting up the hill around the first half of it. I finished pretty well only to find out about the mispunch. In reality, had I done it correctly, my finish time would have been just about the same.
I felt okay about the day. It was a big plus for me to run well on the early technical controls and keeping contact with the map like that is what I need to remember to do.
9 PM
Note
I ate a few desserts after the race. I was rather nice to leave an A-meet and get home with enough time to do some much needed yard work. I found a tick bite on my right leg (large tick, not a small one). It hurt after pulling the tick out.
Saturday May 5, 2012 #
Event: 33rd West Point A Meet
9 AM
Running warm up/down (Trail) 5 [2] 0.5 mi (10 / mi)
Camp Natural Bridge off Rte. 293 in West Point's grounds in NY. For my warm-up I jogged part of the way to the start with Alex Jospe but the hill to the start was too steep to warrant running up the whole way. A dead car battery (from leaving an interior light on all night) got me to the meet site late so I missed my scheduled 9:01am start.
Orienteering (Foot) 47:19 [4] 3.8 km (12:27 / km) +165m 10:14 / km
slept:7.5
West Point A-Meet, near Camp Natural in NY. Running the Red Middle distance course, I ran okay through #5; that is that I went well... With the steep climbs and rocks, I couldn't run much going to #2 or #4. Going to #6, I was fine, coming off the end of the big cliff before the control. I got off my bearing when I saw a lot of extra cliffs, and subsequently lost 1-2 minutes. On #8, I was on the right bearing but got distracted by others hunting to the right on other seemingly unmapped knolls. I did better for a while but coming down to #13, I saw the correct rocks but mistook them for cliff. Going down further to boulders I could see, I did a 2:30 minute loop before dragging myself back up. The most frustrating was running straight toward #14, reading everything along the way well, and then getting caught-up in an unmapped wall of thorns when crossing a few streams. I had to back out and come around but it cost me 1:30 minutes more. This map took some getting used to and could have used some updates but I felt I read my way across well at times.
2 PM
Orienteering (Foot) 19:47 [4] 2.22 km (8:55 / km) +73m 7:39 / km
Camp Natural Bridge, West Point, NY, off Rte. 293. After some minimal jogging and stretching, I headed out for my Sprint run on the Red course. Lots of people had already run and I got to see them start. I went down the right fork to #1 and stopped right on top of the boulder before hesitating and seeing it below. I was hitting the controls well thorugh #7. I used the trail going to #8 and pulled-up at the end of the trail expecting to see it in front of me but I didn't. I flailed around going side to side, then down past the trail, then up, then finally hitting the 5th control (still down on the ground) before going straight to it from there. That was frustrating. I remember having a similar problem making the adjustment to the IOF trail symbol mapping in the West Point meet last year. At Camp Natural Bridge, not seeing a different between the gravel trails and the dirt ones threw me off too. After losing about 2:40 minutes, I got back on track and started hitting controls well again. My only mishap after #8 was leaving the spectator control by going the long way around the buildings. That probably cost me about 15-20 seconds. It was a fun place for a sprint. The climb, though described to be high, in the end didn't seem that big.
Friday May 4, 2012 #
7 AM
Bicycling (Commute) 6:15 [3] 1.41 mi (4:26 / mi)
slept:5.75
From Northfield Rd. to the Bethesda Metro Station.
5 PM
Note
When it was time to go home, a combination of a fire near the Bethesda Metro station and other disruptions first delayed the trains, then negated them from stopping in Bethesda. I had to get a ride from Peggy and Max from Friendship Heights and never made it home before leaving for the West Point meet.
Thursday May 3, 2012 #
7 AM
Bicycling (Commute) 38:15 [3] 12.09 mi (3:10 / mi)
slept:5.9 weight:172lbs
From Northfield Rd., to 12th and C Street, SW, Washington, D.C. It was around 56 F starting out. There were headwinds most of the way though by the time I was on Ohio Dr., the wind came across my path from the side, from the west. I rode mostly alone but got a little help after passing one guy who was dressed more warmly than I but whose jacket caught the wind. I kept a good cadence. I rode despite the 40% chance of rain. My usual cutoff is 30% but I got tired of missing days like last Tuesday which called for higher rain and were perfectly fine.
7 PM
Bicycling (Commute) 41:00 12.0 mi (3:25 / mi)
From 1400 Independence Ave., SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I got locked into the courtyard so I did the usual riding/rolling through the basement halls and finally out onto the road. Weaving on Independence Ave. was fun if not foolish doing slolemn with the tour buses. I had headwinds most of the way to the water treatment plant. I thought I was going faster but perhaps traffic in DC and Georgetown made the difference. I eased off toward the end.
Wednesday May 2, 2012 #
5 PM
Running (Street & Trail Commute) 1:10:01 [3] 8.5 mi (8:14 / mi)
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 to Military Rd., then up the Valley Trail to the foot bridge over the creek to Beach Dr., to the Pinehurst Trail, to Western Ave., NW, to Cummings Ln. to Turner Ln. to Brookville Rd. to Sheperd St. to Connecticut Ave. to Thornapple St., to Leeland St. to 46th St. to the Capital Crescent Trail, to Woodmont Ave., to Hampden Ln. to Arlington Dr., to Cordell Ave. to Old Georgetown Rd. Conditions were pleasant for running. The dirt trails had a few damp spots and some rocks were slippery wet from recent rains. The temperatures were in the 60s F and it was a bit humid. I ran okay, shaking off some soreness along the way. I sometimes was slow climbing hills but on slight grades and flat ground I could find my stride. Near the end I stopped to watch Max's soccer practice. My time was slightly faster than a similar rund that I did almost a year ago.
Tuesday May 1, 2012 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:172.5lbs (rest day)
45 situps. I ate too much for dinner but my left ankle also felt odd. It was like it was out of alignment or sprained; there was a kind of swelling on the left side. It's probably nothing. I probably just stepped on it wrong going up or down some stairs or an escalator.