Training Log Archive: Nadim

Happy Halloween!

Hurricane Sandy passed through cleanly, relative to other storms in the area recently. It did dump a lot of rain and brought continuous high winds but no major tree falls like the derecho did earlier in the year. Perhaps the earlier storms got rid of the weaker branches. Power remained on, as did our cable service. I worked from home Monday and Tuesday for more than a full day each--I've been very busy with taking on the work of my boss who has retired, whle still having my existing work to do. In the evening, we were able to go out and I got some Halloween decorations up.

Event: QOC Hemlock Overlook
 

From Northfield Rd. to Charlcote via Custer Rd., then back. I ran Max and his friend over to his friend's house. They were on scooters and wanted to make it take longer. I taunted them (Max recognized this), by running backwards and telling them I'd beat them there. There was a hill along the way that we had to go over and down. I beat Max there but was just edged-out by his friend. I jogged back more easily after that. The running backwards worked my quads.

From Northfield Rd., through Greenwich Park to Old Georgetown Pike, to W. Cedar La. to the Elmhirst Trail, to Cedar La. to the Rock Creek Trail, to Beach Dr. to Grosvenor La. to the Bethesda Trolley Trail, to Old Georgetown Rd. and to Northfield Rd. via Greenwich Park. Knowing that hurricane Sandy was on the way, I wanted to get in a run before it came. The wind was picking up and it was getting cooler. There were a few sprinkles in the first mile but the rains held off until I finished. I ran the last 2 miles in harder, and the last quarter, more-so. Pushing like that is what I need to do more of but I've been worried about injuries from it. I could feel it when pushing it in and afterward.

Patuxent River Park, MD. I set controls for Peggy's Super Advanced Boy Scout course. It was a nice day and the forest was opening up a lot in spots where the leaves had all fallen.

From 12th St & Independence Ave., SW, Washington, D.C. to Edgemoor Ln., Bethesda, MD. I left work late so I first had to ride through the courtyard and basement of the building to get to 12th & Independence Ave., SW. With it being much warmer today (close to 80 F?), I could really feel the effect of the air being thinner; either that or having a shorter ride yesterday. The wind was calm but I was moving fast. It was fairly dark much of the way. Passing others was a tricky affair, especially while trailing or pulling others. There were plenty of people out on the trail too. When moving to the left lane to pass, one couldn't be sure if an oncoming running or cyclist would have a light and be visible. I did pickup a drafter a mile out of Georgetown who later helped me a little before peeling off. I had to go to the garage instead of home because I'd left my bicycle at work over night the day before and I had driven in to the metro station.

From Northfield Rd., Bethesda, MD to to 12th and C St. SW, Washington, D.C. It was around 52F starting out. At times I felt both slower and faster than yesterday. After pulling a guy who was hanging fairly far back, he passed. I let him go but trailed him by 40m until passing him back in Georgetown.

From 12th & C St. SW, Washington, D.C. to Arlington Rd., where I picked-up Max's bicycle, then to Northfield Rd., Bethesda, MD. I moved steadily from the start. In Georgetown, I got passed in traffic; I stayed with the guy, pulling once until he got more tired of me slowing him down, than of him breaking the wind.

From Northfield Rd., Bethesda, MD to 12th and C St. SW, Washington, D.C. It was around 44 F starting out. I passed one person on Glendale Rd. and a few others on the Capital Crescent Trail but there were few people out. I rode alone. There was a slight tailwind at the Kennedy Center but elsewhere, including Ohio Dr., it was calm. I felt better than the week before.

Delaware Water Gap National Recreation Area at PEEC. DVOA North American Orienteering Championships: Sprint. I felt okay but reverted to bad route planning or no planning. I missed the short way to #2. I lost the trail going to #5 instead of taking the low route along the marsh, and turned the wrong way when I reached the trail. I bobbled the exit from #7 on the way to #8. Going to #11, I took the route along the building instead of the amphitheater and got distracted by a control in the distance. My last few controls were run more safely than fast but I sprinted in well--I hadn't been doing any real speed work so I could feel it in my back when I pushed it. Overall, I wasn't that tired when done.

Delaware Water Gap National Recreation Area at PEEC. DVOA North American Orienteering Championships: Recreational Sprint. I shadowed Max through the Yellow course. It was too hard for him or he wasn't that interested; it wasn't as fun as for him as running it with Nicole Lennon would have been--he'd done the White course with him the last two days. Max ran pretty well.

GreenX - Sprint - Splits

DVOA Delaware Watergap Gap Recreation Area, PA. North American Orienteering Championships: Long Championships. I enjoyed the running today. I made to errors that cost me significant time though I had a few others too.

Going to #1, I went over the ridge too soon and hit a control on a pond before coming over. The running was slowish going the left side most of the way-- across marsh and hillside to #2. I attacked a bit farther away than planned, from the rootstock since the fallen log blocked the low route. #3 was short and sweet though I had to force myself right to be on the spur. I started out okay going to #4 but even though I saw the control, I stayed too high and passed the control before coming down to it--I thought it to be too low to be mine. It was steep on most of these early controls so I didn't feel good runing.

The long leg to #5 was fun. I didnt see an optimal route stand out so I more or less went straight. I read my way across but missed a linear stoney ground feature and came out at the marsh almost across from the control. Rather than go around, I found a way through it--over my knees. It was slower than hoped for but perhaps a better recovery than going around would have been. After the cooling marsh water, I felt refreshed and ran well. I hit #6 slightly low. I ran straight at #7 noting the cliff and linear field but coming off that just a little too early to be optimal.

Going to #8, I crossed on the bridge and passed Virginia on the other side. The contours looked a bit funny but I was thinking to keep moving more than I should of. I went for a reentrant and dropped down into it, feeling better again when I got on the trail in it because I saw it on the map. I looked for the reentrant to open up ah ehead and when I saw this, I cut right w/o looking further. Had I gone left there I would have saved 5 minutes. I had lost concentration enough to mistake a line of cliffs on the other side of a ridge that i was on, for the trail. I hunted the hillside and saw Eileen Bressman in the area too. I figured out what happened and went right to the control after that. I moved more cautiously toward #9 after that--I hit that well attacking from the rootstock.

I ran for part of the way toward #10, and angled right to save climbing. At #10 I had to tie my shoe and I had a Gu. I had been running with loose laces for a while. Feeling more confident again, I headed toward #11 but got distracted by a control in the middle of a neat boulder cluster--4 cleaved pieces. It took some time to relocate after that. I moved hesitantly toward #12 after that. I pulled up short then went on to spike it.

Going to #13, I went straight but needed to walk up the steepest part. I spiked it. I went straight to #14 feeling okay and running well-- there were almost som rides through the green. I ran on a spur for a short while thinkingi knew where I was and I anticipated hitting a big marsh. I figured that I'd go left around it. When I finally hit a marsh, it was the more indistinct one past it. This slowed me down as I was less confident. The rock wall at a stream helped reassure me but I still went slow wondering why my bearing kept me so close to the stream. Seeing two controls and picking up the features they were on--a marsh edge and then a root stock reasured me more and I resumed a better pace; marsh on my left, to spike it.

I ran straight at #13 and was a little to the left. The knoll and white radio antenna clued me in. I didn't want to mess up so I looked at the map a bit before leaving. After weaving in the pines, I cut right and my bearing ended up to be a little to the right. I had to cut back left silly when I hit the finish chute, to get in it. I had a better run in than yesterday once at the top but time had already been lost. It turned out that Clint Morse beat me by two seconds.

I had the 18th fastest time on the course, and was somewhere in the top 10 for N. Americans in my age group. That silly 5 minute error from lack of concentration hurt.

DVOA Delaware Watergap Gap Recreation Area, PA. North American Orienteering Championships: Long. I warmed up with a slow jog to the start from the finish arena area.

GreenX Long - Splits

Delaware Watergap Gap Recreation Area, PA; Dinghman's Falls. My warmup consisted of running easy from where we we parked along the Delaware River, to the bus. Later, I jogged from the Finish Arena to the Start of the NAOC's. It was pretty damp out but warmer than expected in th upper 60s.

DVOA Delaware Watergap Gap Recreation Area, PA. North American Orienteering Championships: Middle Distance. I ran my age group M50+ and did okay. Running at the model the previous day helped as did taking some ibuprofen for my aching shoulder (that pain had bothered me all yesterday evening).

I started of playing it safe and using the trail to #1. I went a little left to #2 and followed the ridge in. For #3, I came off the ridge wrong and got to the left too far; I stopped going further left to a control that I saw, befor relocating and cutting back. I was clean to #4, dead on to #5, and slightly to the right on #6. Getting to #6, I heard breathing behind me. Going left to avoid the green and play it safe to #7, I nearly got passed. I went slower to number 8 and did get passed. I regained contact with him when we were both too far right but saw other orienteers and the control in the reentrant. I headed a bit right of where the other guy was going toward #9, a 30 second leg; I had to correct. #11 was similar except I passed the other guy. I expected the control to be ahead in what looked like a reentrant in front of me but I was a contour off and had to turn left again where the other guy was punching. I took my time planning #12 while the other guy went ahead. I saw him soon as we both set off to contour around. My shoe got untied but I went on. After the knoll and the rootstock in the big reentrant, I cut back. After the first spur I hesitated to line up the reentrants. I was near the junction of two but couldn't see where they were more distinctly separated higher up. The other guy had gone up one and when I looked he had just changed directions; the control had been just under my horizon. When I got to #12, I stopped to tie my shoe--about a 40 second loss. I moved steady toward #13, picking up a small reentrant, the cutting right to go around the spur. I pulled up short at a reentrant before going on. Going across the open area to #14 I passed some people then cut into the woods at the corner of the open area; the control was just to my left after that. However, my glasses had fogged enough by then and my wet control descriptions were hard to read; I left being unsure I was at the right number though the location seemed right. Going slower and more carefully straight, I pulled up short at a control in my path to #15. Reading the description was again hard so I lost time; I realized however that this was the wrong number. I left my line to the left there and it took time to make out the spur I was looking for--found to the right because my initial line was good. My glasses were too fogged to use in the detailed area. I set a bearing and went toward #16 but was slightly high before seeing it. Charging up the hill to #17, Eddie Bergeron was cheering for me. I felt I was moving not fast enough. This continued on the run-in where I fumbled with my glasses. I finished 6th fastest on the course and 4th (?) fastest North American in my age group ( M50+).

Delaware Watergap Gap Recreation Area, PA; Warm down jog from the bus to our parked van by the river.

Middle - GreenX - Splits

Event: 2012 North American Orienteering Championships
 

Delaware Watergap Gap Recreation Area, PA. I went to a lot of the controls for the North American Orienteering Championships. The forest was greener than expected but with meets like this, models are often set in the least desirable terrain. I hit just about all of the controls right on but I was going slow enough to do that. My troublesome right shoulder had formed an ache on the drive up. It loosened while running but not a lot.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd., then to Northfield Rd. I worked very late to meet my own deadlines and to be able to feel like I wasn't behind. The trains were running slow with some single tracking :( so it was about 11:30 pm when I was out.

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. It was around 50 F. I started more easily but once again hit the Capital Crescent Trail when a fast rider had just gotten on also. I initially led but my legs were too tired to do much better than 21-22mph on the downgrade. The other cyclist took over and we were doing 23-24mph mostly. As we passed, we picked-up another guy who rode behind me. I took another go at pulling at Fletcher's Boathouse but it didn't last long. At Georgetown, the faster rider backed off and I went ahead more slowly. There seemed to be an angled tailwind along the water and Ohio Dr. I took it much easier the last half mile.

From 12th & C St. SW, Washington, D.C. to Arlington Rd., where I picked-up Max's bicycle, then to Northfield Rd., Bethesda, MD. I was tired and took it easier almost from the start. It felt cool in my shorts and t-shirt. There were once again lots of walkers and runners getting to Georgetown. I mostly rode by myself but passed a bunch on the trail. Though I slowed down, doing so didn't make it easier.

With rain predicted, it was also a good time for a rest day.

Event: QOC Swanson Rd
 

Swanson Road Natural Area: Warmup for the second QOC event in this park. My legs were a bit sore from the days before.

QOC: Swanson Rd. It was a good thing that it was such a nice day in the Swanson Road Natural Area--I spent a lot of time out there on the Red course (no Blue offered). I figured I'd be in for a tough day when just before I started, I asked Ken Walker if he'd broken 50 minutes form the 7.5K course and he told me that he finished in 75 minutes. Other people were better able to surmount the issues which caused me trouble. The leafy forest was one thing. Dave Linthicum, the mapper had told me long ago when I'd set the first Summer Short Series event here, that he had not really field checked some areas thoroughly--his purpose for mapping the park hadn't been all about orienteering. Things were just a bit inconsistently mapped. Much that was mapped white, wasn't white. Some of what was green, wasn't that green. In some places,the contours and formlines had been worked on a lot; this wasn't true in other areas.

I started poorly on #1 but running okay on the long way around on the road and mowed field. With the line covering a narrow ridge, I looked in a ditch in a reentrant before moving up to the end of the ridge to find it. I went straight over hills at #2, reading contours well but missing high. I did a 180 leaving #2, but did find #3 quickly, a bit left of where I expected it. I aimed off to the right for #4 and spiked it while passing Billy Allaband. Going back over the ridge straightish to #5, I was on target but hesitant--I didn't see it until I was right on it. I went a bit to the right going toward #6, saw a trail bend and came down off of it into what turned out to be the wrong reentrant. The bend I left from wasn't the same one shown on the map. At the bottom, I turned the wrong way but eventually got there w/o a really large mishap. The same kind of thing happened going to #7. There was a lot more going on with the map in that area than shown--multiple ditches, and some mappable depressions and rootstocks. The trail run to #8 was okay. I saw Billy Allaband again as he was leaving it--he was probably running on the Green course. I passed him getting to #9 by going along the top of the edge of the hill but I'm really not sure what happened there. From the reentrant that I started down, I didn't see the control. I looped back and forth not really getting things to line-up as expected but stumbled on to it somehow. I'm not sure when BIlly found it.

I was fine going low to #10. I ran across the hillside going to #11. I knew that there was at least one major extra reentrant on this hillside from my earlier course setting. I think there really were a few more. I was still feeling like I was reading the map well enough and judging distances. When I hit the two reenrants the conrol was supposed to be in, I didn't find it. Other ROTC kids were looking and asking for help--I felt bad refusing it though I was in just as much trouble. I went low to relocate on the earthbank and stream bend and was just about where I expected. I came up again only to miss again. I finally found it going on after fully exploring what seemed to be 4 reentrants.

I came right off the stream bend and followed a ditch up toward #12 but didn't find it. Another depressed ROTC asked where we where. I pointed out the direction of the finish and he was satisfied with that. I did however, tell him that he'd probably see some buildings on the way that he could relocate from. I hit #13 and #14 just fine by basically going straight. After using the field edges to approach #15, I stumbled and by happenstance, one of my fingers got stuck under my thumb compass at the pointer as I stopped my fall on the ground--that left a bloody L shaped divute in my fingerprint. Good thing that I'd already gotten re-fingerprinted recently. Finally at the right location, I stood and looked around and up and down the ditch. Literally one step further, and I found it right under me, tucked rather low. On the way to #16, I went straight; the contours weren't always making sense until half way there. Tom Nolan crossed my path, on a path there. Continuing straight, I went over some hills and down past some deadfall only to find Tom having just gotten there ahead of me. We both found the control quickly after that. It was steep at first going to #17. I led walking, then ran still ahead as it flattened. At the top was the nicest running we'd had except for the start, and the one trail run to #8. I kept along the edge of some open an less open forest, staying a bit left of a knoll. Tom went over the knoll to my right and got there just ahead of me. The route to #18 was a dogleg back. I hit the bottom of the reentrant just a bit lower than the control so I lost time circling back. For my run-in, I didn't want to cross the rough open field. I went around to the field people parked in like I had going toward #1.

It was a poor day but given the many issues, I'm not going to get depressed about it. I got a fairly good workout in (7.3 miles and 356m of climb on what was billed as a 7.5K, 145m climb course). Peggy's brother Paul had met us at the park and we had lunch afterward. We also got home early enough to enjoy the neighborhood block party,

Red - Splits

From Northfield Rd., Jefferson St. to Bradley Hills ES, to Folkstone Rd. to Ewing Dr. to Greentree Rd. Fernwood Park, to Newbold Dr. to Greentree Rd. across the WMAL radio tower fields, to Derbyshire Ln., to Greyswood Rd., to Harrogate Rd. to Stratton Park,. to Democracy Blvd. to Cabin John Regional Park, to Seven Locks Rd. to Bells Mill Rd. and a small trail paralleling it, to Democracy Ln., to Cabin John Middle School. I took a rather circuitous route to run to Max's soccer game. It was almost 3 miles further than expected and I missed the game. When I had run between the same points but in the opposite direction on a different route a month ago, it was only a bit under 5 miles. Today, I had strung together several parks on this route and it was just longer than anticipated. My planning had been mostly a mental map, rather than done with an actual map, and there really were no roads in a direct line. I crossed parts of Cabin John Regional Park off trail and there were enough scratchy things that it was slow without gaitors. I also had a slight unexpected detour at Seven Locks Rd. as I tried to find a trail head that didn't exist. I guess it's good that I got some more runnng in but it was more than I wanted for today.

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. It was in the 40s F. I felt like I was straining much of the time. The more dense air might have been it or I'm just tired. There didn't seem to be any wind. I hit the Capital Crescent Trail just in front of the guy I rode behind earlier in the week (who didn't like my lack of fenders). He stayed behind me for a mile or so until he was tired of going slow (just under 22mph). I stayed behind him until he inexplicaby stopped to drop down to the C&O Towpath at the trestle bridge. Though he seemed to be commuting, earlier in the week he broke off earlier just after passing the Lincoln Memorial. There was pedestrian traffic today from a fund raising for cancer research walk, passing along the Jefferson Memorial.

From 12th & C St. SW, Washington, D.C. to Arlington Rd., where I picked-up Max's bicycle, then to Northfield Rd., Bethesda, MD. At around lunch, I saw the flags again around the Washington Monument and all of them were standing on end from a wind blowing out of the NW. I wasn't as lucky as earlier in the week when the wind direction changed. I did however move okay getting to Georgetown which is the toughest most exposed part. I passed a few people in the traffic and got moving better on the flats. I got caught going up past the Palisades. My legs don't have the power right now; tiredness and carrying the weight of 2 days of cloths plus extras for the cold morning, then going into the wind weren't a good combination for me. The two who passed me were at first doing 19mph up the grade which is pretty good anytime. The leader broke off quickly and I stayed behind another guy up to Falls Rd. Without the clouds that had been hanging around, I was fortunate to get home before it got dark.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station. It was 49 F but sunny.

From the Silver Spring Metro Station, to 2nd Ave. to Grace Church Rd., and following the Georgetown Branch Trail over the road portion, (Talbot Ave. Pennsylvania Ave., Kansas Ave. and Stewart Ave.) to the unpaved portion, to Woodmont Ave. in Bethesda, to the Bethesda Metro Station. It was kind of cool out. My hamstrings were feeling stronger though my quads were tired from cycling. I'm getting used to running in the dark again.

From the Bethesda Metro Station to Arlington Rd. where I picked-up Max's bike, then to Northfield Rd. It was a nice warm down but kind of cool in a sweaty shirt.

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. I rode alone today but moved okay. My pace was more steady. I managed to hold 20mph on the flats despite feeling tired. It seemed that every time I needed to pass, there was oncoming traffic and I had to wait. There were some headwinds near the Kennedy Center. Having worn a vest which kept me comfortable, I got a bit sweaty. I didn't sleep well last night, perhaps because I was falling asleep earlier in the evening.

From 12th & C St. SW, Washington, D.C. to Arlington Rd. Once there, I watched Max's team of second graders scrimmage a third grader girl soccer team. The girls were bigger and looked to be faster but it was surprising how much less aggressive they were. The boys won 3 to 2. After that, Max and I rode home in the twilight to Northfield Rd., Bethesda, MD. My ride was kind of crazy initially. The Washington Nationals, playing in the first baseball playoff game here in decades (I believe they lost game 3) with 41K in the stadium finished just before rush hour started, and the traffic was abnormal. Traffic lights were out of their usual synch so it probably was a mess for the cars. However there were lots of pedestrians and cyclist doing wacky things like stopping in the middle of the trail under a bridge where it was difficult to get around them. Some of these must have been fans but most were probably just enjoying the warmer, sunnier weather. I had a slight unexpected tailwind for a little while; I'd expected a headwind after seeing the wind blow flags around the Washington Monument southward. I was able to hold a better pace today, even when the wind wasn't helping.

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. It was the first real fall ride this season for me. It was about 49-50 F, and damp out from rains within the last hour. Max rode more slowly than he has been. I pulled onto the Capital Crescent Trail almost right behind a guy carrying 2 panniers. By River Rd. I caught and passed him. He stayed behind me until the Dalecarlia reservoir where another guy caught and passed both of us. I rode the draft untill Fletcher's Boathouse where I breifly took the lead. I think I must have committed an error in commuter etiquite (for the people who ride a lot) by not having fenders. The faster rider mumbled something about this and didn't stay behind for very long; being tired from running, When leading, I had tired and slowed quickly too. I was able to ride a draft right up to Independence Ave. near the river. There might have been a slight tailwind.

From 12th & C St. SW, Washington, D.C. to Arlington Rd., where I picked-up Max's bicycle, then to Northfield Rd., Bethesda, MD. It was a lonely trail today; there were few cyclists. It was in the low 60s F but still damp. It had started to get dark by the time I was finished. My quads, the right one especially, were sore from recent workouts. I moved slowly over hills.

From Carderock Park, C&O Canal Towpath to Great Falls, Gold Mine Trail to Falls Rd. to River Rd. to Seven Locks Rd. to MacArthur Blvd. to 79th St. to the C&O Canal Towpath at Lock 8, to Carderock parking. It doesnt seem right but I might not have run this route or variation of it since September 2004. Like then I tried to keep a steady level of effort. My pace slowed climbing. I stayed off the Cabin John Trail though I would have liked to have run through on it. It was already getting dark with clouds in the sky. It was 51 F to 52 F the whole way. The tailwind felt good going along River Rd and helped me to get my pace going after slow climbs. I felt okay on the towpath; in overdrive: I'm sure it wasn't as fast as I finished in 2004. During the run, callus on my right foot continued to hurt, especially the last few miles.

Event: Hudson Highlander XVII
 

The Hudson Highlander was postponed--perhaps cancelled due to emergency issues in the park. I knew this early enough in the week to keep getting in some workouts. I would have liked to have gone for a short run this day but I got too busy. Instead, it became a rest day. I reasoned it be better to rest for a better run on Monday.

From Northfield Rd., Greenwich Park, 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. It was in the low 60's F or cooler. The winds were blowing hard out of the north and I even felt cold for a little while. Like my July runs of this route, I felt awful starting out. This time it was due to tired quad instead of a late dinner--the cycling and running was all catching-up with me. I was about 8 minutes for the first mile. My pace improved though very slowly. This took some mental effort just to get through. Before going out, I had spent a couple of hours in the yard, mowing, planting, and completing a few projects. Filling another asphalt hole at the foot of our driveway, I strained and inflammed my right wrist; it was all the hammering with a sort of hand sledge hammer and a chisel to steepen the sides and breakup rotten parts. Tamping it all down afterward hurt a bit too.

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. It was cooler (around 59 F) and less humid. A lot of riders came out since the rain stopped and it's supposed to hit 80 F today. Before starting, I tried to adjust my front derailer but there is something wrong in the cabling (case fraying near the top of the downtube) or the Shimano 105 handset--to the shop with it I guess. I did manage to make it quiet for mid range use. Spinning and moving fast, I started with the usual amount of passing. After River Rd., I saw a guy 50m ahead that I was gaininig on. When he caught someone else, they both picked-up the pace. I worked to catch them, doing 23-25mph on the downhill grades, 22-24 on the flats, but it wasn't until well after Fletcher's Boathouse that I did. The madness ensued after we caught other groups. Most we passed easily but catching another group as they were ready to pass other slower riders made for some violent stops--I only missed the guy in front of me by less than an inch and wonder how I didn't get hit from behind or the side. A second slowdown like that happened again though each time, we'd already backed off the pace. The guy leading probably wasn't paying much attention to people ahead of him and certainly not what was behind when he hit his brakes. With some rest in their draft, I thought about passing both guys I'd chased and caught but I anticipated the little sprint they had right before Georgetown, and stayed behind. I passed them once on the wider Water St. but slowed my pace too. The winds were calm.

From 12th & C St. SW, Washington, D.C. to Bethesda Ave. at Woodmont Ave., Bethesda, MD, and on to Wisconsin Ave. Peggy and Max, coming from Max's Karate practice, met me and our friends Bob Angell and Ben Ficks for some pizza. We hadn't gotten toghether in a while and were able to catch-up. Their getting to temporarily move out from their Rosedale Ave. house (same street we used to live on), so that they can knock down and rebuild their house. It happens a lot around here.

My ride was fast. I pulled along a guy most of the way from Georgetown and was moving faster than I had been following someone homeward the day before. I did slow-up and got some help toward the end, at River Rd. There was some traffic at Woodmont Ave. as that is blocked at one end for more large building construction.

From Northfield Rd., Bethesda, MD, to Arlington Rd. with Max, then to 12th and C St. SW, Washington, D.C. It was warmish, humid, and, damp on the roads and trails. With fallen leafs in some places (fall colors are only beginning; the fallen leave are from earlier storms and drought) I tried to be careful not to slip. Since I've been lazy and hadn't yet done some needed shifter adjustment yet, I kept in a low gear and spun a lot. My legs were tired on the few uphill parts. There were steady southeastern headwinds while approching and leaving Georgetown. With the Hudson Highlander now postponed, it's good that I'm getting more training in and can be better prepared for later.

From 12th & C St. SW, Washington, D.C. to Arlington Rd., where I picked-up Max's bicycle, then to Northfield Rd., Bethesda, MD. I was kind of tired but got help today. I had riddent through the traffic in Georgetown rather quickly and caught up to a guy who ultimately was moving faster as we got onto the clearer Capital Crescent Trail. We moved well and caught a bigger group at the trestle bridge. In the mixing traffic, as we passed, another guy came from behind to pass me and the guy I was following dropped off soon after. We left the other people but I figured the guy ahead just pull away. Instead, I worked my way up to drafting him and stayed there until Falls Rd. He moved erratically, with quick and slower paces. My legs were still sore from recent runs and not doing enough of either cycling or running.

Washington, D.C. From 14th & Independence Ave., SW, down The Mall along Independence Ave. and the Reflecting Pool to the Lincoln Memorial, to Ohio Dr. to the Rock Creek Trail, to Calvert St., to the Woodley Park/Zoo Metro Station. It was in the low 80s with hire humidity than it has been for a while. I was sore in my quads and my left calf from the long run on Sunday. Some joints hurt too. My pace was hard to tell but okay until the final hill. I stretched for longer than usual but my calf was still very tight walking into the station. I saw Sam Listwak waiting to play volleyball. At the Reflecting Pool which has been completed for over a month or two, I saw two poor guys waist deep in the pool, given a job to remove excessive algae that had been growing. Such growth is normal in new ponds as it takes time for water to cure and stabilize but the growth had been unexpected with the new systems that were installed over the big rennovation of the last year and an half. The guys each had one large plastic trash can, and nets on 7 foot fishing poles to clean out the nearly half-mile x 50m pool.

From Northfield Rd. to Arlington Rd. with Max, then to the Bethesda Metro Station.

From the Bethesda Metro Station to Arlington Rd. where I picked-up Max's bike, then to Northfield Rd. It was threatening to rain.