Training Log Archive: Nadim

Prince William Forest, VA. From Warm Springs and Bowmans Folly Dr., I started out walking into the park and later jogged. I needed to walk to warm-up and try to prevent further injury to my calf. This was a scouting outing for new terrain to map. Greg Lennon had prepared the base map with mostly contours and the major creeks. He also threw in a few areas he and I guessed to be green, based on satellite imagery. My guesses tended to be as predicted, but that didn't always work for where Peggy ran.

Before I got started, I dropped off Peggy at Cabin Camp 1, further SW down Rte. 243. She ran back while scouting new terrain to meet me at Warm Springs Rd.

Peggy and I had a similar experience getting started. Our base map didn't show exactly where we were starting from so we eventually had to locate ourselves on the map with primarily only contours. Given that there were lots of parallel contours, it took us each a long time to be sure of where we were--about 30 minutes for Peggy, and about 38 minutes for me.

Both of us found various things and most of it was nice. Where there was green terrain, it wasn't so awful to not want to get near it. I often found distinct edges to dense vegetation or deadfall. If mapped well, one could see the ways through most of it. The areas I got into were flatter than what we often are racing through. That made it extra hard to stay on track. I thought I'd hit a stream confluence just perfectly once, when I later found that I wasn't where I thought I'd been--I found myself going downhill when I should be going up. However, streams did help me to relocate pretty well. I think this terrain would be a great addition to what we've already got in PWF. Some might consider the lack of contours and not so many point features close together to be bland, but I think it reflects a legitimate challenge in navigating. The later half of my run was through a lot of very fast open terrain where it's tempting to overrun one's navigation ability. I messed-up even though I was going slowly, but I was glad to be out and moving again. My right calf did get a little sore again during the run but it held up. I just slowed down and walked more when I felt it.

Event: QOC Rosaryville
 

Rock Creek Park, MD. From Viers Mill Rd., to Avery Rd., and back. I was out with Samantha so that's why this is so slow. I chose the route since it is pretty flat, but there were some rises. A bit over 1/4 mile into it, a runner passed us while we were going up ramp to cross Viers Mill Rd. Samantha was slow and had to walk up several hills; she was slower and fearful of going down them. One time I even held on to her handlebars going down--that worked for a while before she panicked and slammed the brakes. We almost crashed. We did have a nice ride. The tree leaves are all still not out. Flowering trees were in full bloom, and the carpets of floodplain flowers were blooming too.

From Northfield Rd., Bethesda, MD, to 13th & C St. SW, Washington, D.C. Nice weather was predicted for today so I made sure to ride in. It was 48 F and wearing removable ankle tights with my shorts, a t-shirt, and my light riding jacket, was just right. There was a bit of a headwind too--as always it was more intense along the water and past Georgetown. A construction detour at the Kennedy Center had me on the road, but in a good lane. There were oddly few cyclists to be seen until the last 2 miles before Georgetown. There, they were bunched-up. I passed about 10 in a minute. The famed Cherry Blossoms were getting ready to peak along Ohio Dr. and extra police were ready. I tried to keep a light pace but still was tired and somewhat sore near the end.

From 13th & C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. I left work late, but that let me get through the crowds that were around the Tidal Basin and on Ohio Drive along the river, much more easily. Of course, the crowds were there to see the Cherry Blossom trees. The temperatures were nice--probably in the upper 60s F. I also had a slight tailwind. I caught-up to a guy on the Capital Crescent Trail just leaving Georgetown, and I pulled him up past the Dalecarlia Reservoir. He passed me finally, and pulled me up to River Rd. I'm just too heavy to climb well, so he pulled ahead, but it seemed that he slowed up enough after that, waiting on me, to pull me further. I passed him back on Glendale Rd. and lost him at the Bradley Blvd. traffic light. Overall, I think I moved pretty well for it being my first day cycling all of the way into and out of DC.

From Northfield Rd., to the Bethesda Metro Station.

From the Bethesda Metro Station, to Northfield Rd.

From Northfield Rd., to the Bethesda Metro Station. It was 30 F this morning.

From the Bethesda Metro Station, to Northfield Rd. It was much nicer in the upper 50s(?) but still cool enough to keep from sweating with a mid-weight jacket. I had a few stops but felt strong. There was likely a bit of a tailwind.

From Northfield Rd., to the Bethesda Metro Station.

From the Bethesda Metro Station, to Northfield Rd. There was a bit of a cool headwind, and stopping for traffic.

Event: QOC Avalon
 

We went to my cousin's wedding this day. It was nice to see everyone. Some had come from across the country, and others from other countries. Our kids were dressed-up which is a rare occurence, and Max looked almost like a young adult.

From W. Cedar Ave., the Rock Creek Trail north to the Ken-Gar parking area, then back. I dragged Samantha outside to ride with me. I would have ridden longer without her. As it was, we stopped a lot. Sometimes it was because a hill was too steep to climb. Sometimes it was due to bumps in the trail or a too steep descent. She was a little cold on the way out but going back where it was more downhill, we also had the wind at our back. This was probably the longest she's ever ridden so really, she did pretty well. The temperatures were in the mid-50s F. With all the stopping and starting, I messed-up my GPS tracking.

From Northfield Rd., Custer Rd., to Park Ln. to Wilson Ln. to Aberdeen Rd., to Huntington Pkwy. to Hampden Ln. to Charlcotte Rd., to Northfield Rd. I thought it was time to try to run again. With it being a cool day, I kept it easy and took shorter strides. I started warming-up and feeling better, but still I kept the pace down. I was feeling some pain in my right calf, but not much for a while. I decided to keep it short by staying on Wilson Ln. but just before leaving it, at ~1.26 miles, there was a slight tilt to the downhill road and it was enough to cause me to pull-up even more. I deteriorated the further I went and took the shortest path back. This was disappointing since I'd not been feeling too bad for a few days.

From Northfield Rd., to the Bethesda Metro Station. I had favorable wind and hit the intersections at good times.

From the Bethesda Metro Station, to Northfield Rd. My legs were feeling better today, but at times, my lower back was sore.

From Northfield Rd., to the Bethesda Metro Station.

Washington, D.C. From 12th and Independence Ave., SW, I went to The Mall, then up to 3rd St., SW/NW, and then back down The Mall to 14th St. NW/SW, the back to 12th and Independence Ave., SW. This was pretty much a duplication of my run last Friday. I started out feeling and running better. There were some others runners pushing me a little though I couldn't keep up with 2. I did slow a few times and started feeling more tired toward the last half mile, into a breeze. Like Friday, I was favoring my left leg a lot and in the process tiring it out. I was glad that I was able to get out even just this little. Afterward, I felt a little more sore in my right calf.

From the Bethesda Metro Station, to Northfield Rd. I was a bit tired and had some headwinds.

From Northfield Rd., to the Bethesda Metro Station. After the busy weekend I thought it wise to not push it, and rest.

From the Bethesda Metro Station, to Northfield Rd.

QOC Junior Training Weekend at Prince William Forest, VA, Happyland. The training for the morning was a control picking exercise in which people were to move quickly in and out of a control. I had only 3 beginners since 2 left early. We started out individually with the plan to have everyone meet at control #4. Matayas, the youngest wanted to go first. We started 30 seconds or so apart. I passeed one of our group just before #1 and caught Matayas around #2. I too the trail around to #3 while Matayas was thinking of going straight. Matayas came in behind me as I had already taken off into the forest to getup a hill to a road a short way away. Shouting clues, I helped Matayas slow down enough to see control #2 before he passed right by it--this enthusiastic 8 year old just wants to run and beat other people. I presume Matayas would come behind me, as I went on and found #4. The father of the other beginer who'd started with us, had gotten to #4 minutes later, but then reported that Matayas had gone up the trail from #2. We waited a while before I did a loop back half way to the control. Returning to my 2 beginners at #4, I let them go on, then went searching more for Matayas. I found him just as he relocated near where we'd started. Matayas probably got confused the a second power line. He thought he'd gone to #4 but didn't really. He seemed a little shaken and didn't want to go out again. It was probably a good thing that he had this less than pleasant experience since it might help him slow down enough to read the map and his compass more in the future. Matayas' father went over the course with him afterward. One good thing for me about this run is that I felt better running! Perhaps it was having a pretty good sleep in the cabin that did it. A second good thing was that I was comfortable running without a compass.

QOC Junior Training Weekend at Prince William Forest, VA, Happyland. I continued the control picking session, after leaving Matayas at the start area. I somewhat followed the course backwards. I found my other 2 beginners around control 8 and continued giving some coaching tips to the father while his son moved ahead.

QOC Junior Training Weekend at Prince William Forest, VA, Happyland. The final training session was for everyone. Students ran independently of their coaches. It was a mass start one-man relay. The advanced course had 4 loops. A nice route choice for me starting off, seemed to get me to control #1 ahead of everyone else on my loop. We did get to places I would normally have used a compass at, but I was okay without it. Even where green, the leaves were off and I could see the contours enough to know where to go. I finished my first loop just behind Peggy, who'd been on a different first loop.

On the second loop, I repeated a leg from the night-O where I'd gone to the wrong control--this time it was the right one. Max was ahead of me initially, but staying to the right where the running was better, I passed him. I thought he might catch me as I left #2 and ran to a road. Max stopped at the road while I turned left to get to a junction that was just out of sight. I hit the next control well and saw Max with Wyatt Riley as I was already heading off to #3. I was again feeling good about places where I was able to be pretty efficient without using a compass. I finished the loop with Max somewhere behind me.

Going out on my third loop, someone told me that Peggy was a minute ahead of me. Some loops were shorter than others so it didn't worry me and though I was moving better, I still wasn't moving that well. I did a short loop, and realized that the mapping was not so perfect on one gully that I attacked from a distinct location up high above.

On my last loop, I moved well until control 3 or 4. I was following a stream and stopped early at a stream ditch junction. It was a bit green in this area. Going on, I saw Rick Oliver coming in more directly--a benefit of having a compass. I saw the control first but Rick was closer and punched it first. I took similar routes for the next 2 controls and punched our Go control just behind Rick. There was an obvious route choice to dog-leg on the trail we'd come down, or to go straight. Rick suggested we go different ways and I chose going straight. After cutting through a short bit of forest, I adjusted my route to use a second trail or ride and got ahead of Rick. I then saw Peggy converging but just ahead of me. Family pride was on the line and others were shouting. I picked up the pace. Peggy did too, and warned me not to injure myself running too hard. I was happy to match pace and finish together. It was again a nice exercise and it turned out to be pretty good weather to run in too.

Event: QOC PWF Spring Weekend
 

QOC Junior Training Weekend at Prince William Forest, VA, Turkey Run. I was a trainer for a group of relative beginners. One was only 8 years old but he was enthusiastic After surveying what they knew, we did legs individually and talked them over after each control. I had a small group. They were pretty good and enthusiastic. We talked about and practiced things like reading along the way, and aiming off. Our course was structured to get people off trail a bit. I really didn't feel like I was moving well whether on trail or off. My injured calf was part of it but not all of it. I had to lend out my compass and extras to two trainees who didn't bring any. I was fine reading things without one. This area had lots of trails and our course was primarily on trails anyway.

QOC Junior Training Weekend at Prince William Forest, VA, Turkey Run. The afternoon exercise was for technical compass bearings. We went control to control on bearing. It was setup to be run with partners where one person had a full map, and the other could only see part of the map on each leg. The people in my group were okay and did this well. They even managed to find controls when there were things making them hard to see like 4 feet of stacked deadfall right at the control. Some drifted a bit but mostly they were good. Since we had a short course, we did a true point feature as an extra bit of training--it was a depression on a plateau on the other side of a reentrant system. We got to that too after I helped. Unmapped new features were making it difficult.

QOC: Prince William Forest--Happyland. I went out on the Short Advanced course. Glancing at the course starting out, it looked a bit easy. In the forest, it turned out to be more difficult. This was mostly due to changes in vegetation that the map didn't show. There was a lot of deadfall that made even simple legs hard. The deadfall from what was a new storm at the time, was reason for cancelling this same event in 2018. I hadn't felt good earlier but by the time I got going, I was feeling a bit better. I used my nice headlamp and put it at low power most of the way. Low power was sufficient for all the dense woods. It helped a little in some open areas.

S-1 - I headed straight to the control but pulled away just short of it when I saw a reflector to my left. The reflector was from a control set for Sunday training exercises. After checking the other control, I turned back and hit the control I needed, well.

1-2 - Since experiencing the thickness of the forest, I went out to the road on the shortest route. I turned left and ran through the junction. I was slow. Leaving from before a road bend, I found a patch of white forest to get into the nicer terrain and spiked it.

2-3 - I ran back out to the road (It would have been nicer to have another control in this part of the forest like the long advanced course did but Gary said he wanted to shorten the Short Advanced course. As it was, the control for the Advanced Course had gotten set on the wrong marsh) and turned left. I took the left fork which had a shorter route but a longer distance through forest at the end. In retrospect the longer route out of the forest was faster. Though I didn't make any mistakes following a stream from a powerline ride, deadfall slowed me again.

3-4 - I left #3 going to the cabin roads. Turning left, I thought to cut some distance on a short stretch across the forest. I really didn't know what I'd really done until looking at my GPS track. I made a complete counter-clockwise 360 as I tried to make my way around deadfall. I came out close to where I'd started at #3, and then took a while with a incorrect explorations to figure out where I was. Best that I can guess, I had at some point held the map at 180 degrees which is something the beginners that I was coaching to day were worried about doing. Finally I relocted myself on a road bend and proceeded straight to the control on bearing from far away. I had a little help at the end when I'd seen some headlamps across the road where I was heading--they were from Matyas and his father--I'd been coaching Mayas earlier in the day so it was good he didn't see me making my horrible 6-7 minute mistake.

4-5 - I went off straight but drifted left in some deadfall. The vegetation here wasn't as bad and I was being more careful than my last leg. When I hit a stream ditch, I realized it wasn't the stream closer to the control that I was aiming for. I had been aiming off a bit and I followed the stream to a junction and until I was in sight of the control. Someone was closing in on me

5-6 - Initially I headed off straight. I realized after going that I would have to cross the stream so I cut left more to get across and not have to climb. I was going to come down the stream on the other side of the ridge but I kept getting pushed back by deadfall at the top. I ended up following the ridge until it ended, then following an intermittant trail along the creek to the next stream junction, and to the control.

6-7- I thought the intermittent trail going along the creek was okay so I dog-legged back the way I'd come. This also seemed better than crossing the creek twice--I thought it looked deep. The vegetation started getting rougher and once around the creek bend. The trail completely disappeared where there were big trees that'd fallen amidst mountain laurel and thorns. I picked my way through climbing and descending a few times. The area mapped open with a trail on one side was completely green too--saplings had grown-up in it. Only after hitting the flat ground did it open up. I ran past two people who recognized me but whom I couldn't verify. I spiked the control but this felt very slow. I heard from some who had crossed the creek who did better and some who also found thick vegetation.

7-8 - Instead of following the creek a ways, I took a bearing straight and ran it to where I started climbing. I come see a slope to my left and thought it was the reentrant. I didn't descend into it so I wasn't sure if it was the one I needed or a wider one along the main creek. I climbed higher to see if I was going to get to the ridge top. Using my bright light for the first time, I could see a mess of vegetation that was still climbing, so I dropped back down into the correct reentrant. It still seemed a long way to get to the control but I stuck with the reentrant until finding it.

8-9 - I headed out straight across instead of angling toward the road. I crossed the stream and hit the road soon after. Jody was running along the road so after a slight bobble, I eventually passed him getting into the field. I didn't feel the need to go to the corner of the field so I went straight in. I misread the control being lower than it was--the circle coverd-up a contour but I probably should have known better. After getting too low, I climbed up to the control.

9-10 - I angled back to the field and past the backstop onto the roads. I read everything well on the roads and trails I used getting to a cabin above the control.

10-11 - I went straight, eschewing the longer trail route to the right. Initially this was okay. I got to a road at a powerline junction right where I wanted to be, without much trouble or really bad vegetation. However, going across the next reentrant was different. I hit big tree fall and drifted right. I came out into the field without hitting the trail I'd intended to, which would have gone to the control. I ran around the cabins until I got there.

11-F - I was not far behind someone who'd come up the trail. I tried to catch him but only closed the gap.

It was fun to do night-o again but this wasn't so great a place to do it any more. I was happy that all the climbing over deadfall seemed to loosen what'd been bothering my calf to an extent. I finished running better than I had earlier in the day. After the run, my stomach didn't feel right and I'd passed some blood again.

Night - Short Advanced - Splits

From the Bethesda Metro Station, to Northfield Rd. I had some headwinds but it was warmer and I felt better.

Washington, D.C. From 12th and Independence Ave., SW, I went to The Mall, then up to 3rd St., SW/NW, and then back down The Mall to 14th St. NW/SW, the back to 12th and Independence Ave., SW. Starting out, I walked a short way, and then broke into a jog. I figured it'd be better on the gravel parts of the Mall would be easier on my right calf. Whenever I tried to pickup the pace, I'd feel pain and would have to back off. There's almost a concrete under the new gravel that was put on The Mall when it was rennovated. I was surprised that I was able to keep running but the 75 F sunny day may have had something to do with that. I felt self-conscious going slowly but it was better than doing nothing.

From the Bethesda Metro Station, to Northfield Rd. It was nice out.

From Northfield Rd., to Folkstone Rd., then back. I went out pulling Samantha's bicycle as I rode. On the way back, Samantha rode her bicycle as I followed along. It was a nice warm +70 F day and the first time Samantha had ridden her bicycle home.

From the Bethesda Metro Station, to Northfield Rd.

From the Bethesda Metro Station, to Northfield Rd. It was pretty warm outside. I felt like I was cutting through thinner air. I had thought about running at lunch but ended up meeting a friend instead.

From Northfield Rd., to Woodmont Ave., via Bethesda ES. After getting home I went to pickup Samantha. It was so warm that I wanted to bring her bicycle so that she could ride home. She had similar thoughts, suggesting that we bicycle somewhere to get dinner. Samantha had never done this previously, while riding her own bicycle; she'd only done it on trail-a-bike with me. It started okay but as it was still during rush hour there were more than the usual cars on the residential streets. She stopped for one car to pass and was slow descending into intersections. However, by herself, she did look ahead and moved to a sidewalk on the narrow Park Ln. where there was an approaching car. She maintained good control and balance in areas that I've seen bug adults who are not so used to riding in traffic. Max didn't want to ride slowly and met us there, where we had dinner.

From Woodmont Ave., via Bethesda ES to Northfield Rd. Max took off as soon as we started and we lost him at the first traffic light. Samantha rode a steady pace and enjoyed her ride. It'd turned dark out so she got to make use of the lighting I'd setup a long time ago. This was her first bicycling in the dark. She did well again on the harder to see bumps.

Kansas City, MO. I walked around The Plaza, from Summit St., and W. 47th St., to Jefferson St., to Nichols St., to Wyandotte St., to West 47th. St., to the JC Nichols Pkwy., to 47th St., to Summitt St. It was cloudy out and I ate dinner before walking back in a windy rain.

Event: QOC Mason Neck
 

QOC: Mason Neck State Park, VA. I was signed-up for doing Beginner Instruction at noon, so I had to run early. Rather, I planned to walk the whole course since I'd had trouble trying to rune yesterday. With Max waking up slowly and walking our neighbor's dog I didn't get to the start until just after 11:00am.

S-1 - I dutifully started a brisk walk and it felt pretty slow. I planned to go as straight as possible to save time. I entered the woods just past the house and got a little hung up at the first ditch--it was filled with a lot of water. I backed-up to go around it. I did go straight from there to the trail, hitting the intersections, and proceeding on the trail to cross the stream. I left from a reentrant with a control in it and went straight to the marsh.

1-2 - I went straight out, crossing the road to the trail. I felt like I'd pulled to the right. It seemed harder to keep a bearing walking at my slower pace. I ran the trail a little to the big bend. I walked straight toward the control and saw the green on my left. I also spotted the new trail which was also on the map. I decided it safest to use the trail and attacked successfully from the bend; it'd nearly been visible from the trail.

2-3 - I went straight, still walking. I'd site a bearing to a tree and go to the tree sometimes. That let me go around deadfall or thicker areas at my walking speed. I did start warming up so I snuck in a jog for a few steps sometimes. I was a little surprised at the amount of water when crossing the second reentrant. I sighted side reentrants and figured I was on target--I was, and I spiked it.

3-4 - I went straightish, moving around some green at times, and looking for the reentrant.

4-5 - Leaving #4, I was well on target. I paused at the reentrant (+30 seconds), descending into the flat area. When I got to the other side, I found my bearing climbing the spur hill, instead of being on the right side of it. Dropping, I was okay crossing the next reentrant. I ran up a spur, then on the side of it. Before I got to the control, Florence and another guy were crossing my path leaving it.

5-6 - I could see control #6 from #5. I ran straight across the big puddle of a marsh. My feet didn't sink much into mud.

6-7 - I thought about staying in the long curving reentrant the whole way but still felt I was moving too slowly for that. I felt skilled enough to go straight. I was okay initially. I read the green on my right and edged around it. At the first side reentrant crossing, I still felt good, but perhaps I stopped reading my bearing. I climbed out and found things looking too flat ahead. I decided to cut left. I could see what I thought was the reentrant ahead. Getting closer, I figured I'd see the control in it, but I didn't. I next overcompensated and cut left more, perhaps even backward a little, to check the next reentrant to the west. When I figured that reentrant wasn't it, I doubled back to the other reentrant that I'd seen, and this time I could see the control. I probably lost close to 2 minutes.

7-8 - I ran straight across the big reentrant and up a spur to a knoll. I kept going straight (checking side reentrant to be sure where I was) and gained on Florence and the other guy I'd seen at #5. I passed the other guy but didn't quite catch Florence.

8-9 - I ran straight, checking off a side reentrant as I climbed out of the big initial one. I kept straight, to the next reentrant system, then went around the fingers, to the control.

9-10 - I ran straight checking off reentrants along the way. At one point, I felt like I was losing count. Fortunately I hit the ditches SE of the control. I made a slight correction there, to spike it.

10-11 - Going straight, I saw the wooden foot bridge crossing the marsh so I cut left a little to use it. Trails took me to the road from there. I pretty much kept my bearing, but was a little to the right when I saw it. A tree had hid it in the direction I was coming from.

11-12 - I ran straight and ended up hitting the trail near the bridge over the stream that I'd used on the way to #1. I used the trail a little but cut more left up a reentrant as a troop of scouts were filling the trail. That got me to the parking lot. I stayed on the paved trail until crossing the first reentrant. From there I cut left, crossed the next reentrant and found the control. I was a bit hesitant at the end, as to whether the control should be nearer the tip of the reentrant or not.

12-F - Going straight, I hit the green just before the circle. I got hung up in the thorns a little. A straight route might suggest hitting the trail so either I executed it poorly, or #12 had been deeper down the reentrant that mapped.

I felt happy about the run despite the problem at #7. The happiness was largely from being able to run instead of walking the whole way. The warm-up walking, and the soft and flat ground probably helped.

There was only one couple needing beginner instruction on my shift. Jim Chapman told me that his scout numbers were down but that he'd been seeing growth in Islamic Boy Scouts, from other regions. He sent a group of them to me for course review that would help them earn a merit badge. They were a great bunch of kids. Half of them had gone out before, but it was the first time for the rest of the group I talked with. They surprised me by completing the Brown course! Plenty of long-time orienteers have a lot of trouble on advanced controls in this park and these newbies did it smiling at the end! I was heartened to see new people with similar backgrounds as my own, having fun with, and being interested in the sport. Knowing the challenges of growing up in their parent's culture and living in this country, it made me happy to see them having fun.

Green - Splits

From Cedar Ln., on the Rock Creek Trail toward Grosvenor Rd. until the trail returned to the roadside. I'd taken the week off basically, since my right calf was still hurting. Each day it got better. I could barely feel it walking around this day so I decided to go out and try a short run on it. I picked the flat ground the the paved Rock Creek Trail. As I started, I felt okay. I increased the pace slightly and soon felt a little reminder pain. I slowed but again felt a bigger reminder that I'm not healed. At that point, I stopped.

On the Rock Creek Trail, back to Cedar Ln. After feeling myself still hurt, I walked back. I was able to do this without much concern, though I did feel the injury more than I'd been feeling it earlier in the day.

From the Bethesda Metro Station, to Northfield Rd.

From the Bethesda Metro Station, to Northfield Rd. There were headwinds.

From the Bethesda Metro Station, to Northfield Rd.

From the Bethesda Metro Station, to Northfield Rd. There were some pretty good headwinds. I worked a lot more than my time would suggest.

From the Bethesda Metro Station, to Northfield Rd.

From the Bethesda Metro Station, to Northfield Rd. There were headwinds and I didn't want to push too hard on my right calf.

From Northfield Rd., to the Bethesda Metro Station. I had a tailwind and I hit the intersections at good times to cross. I could feel my right calf a little from yesterday.

From 12th and Independence Ave., SW, Washington, D.C. As I ran toward Main Ave., I was hopeful that my calf would be okay. I ran softly on it but it started hurting more about 1/4 mile or so out. I shortened my stride and slowed, then pushed on in a hopeful way toward the Tidal Basin. The air felt good but the run was looking bleak. I was remembering how pushing on, on a similar run from the office at the beginning of 2018, that I made it much worse. For while, it seemed to loosen as I warmed-up. As I started to go clockwise around the Tidal Basin, the prospect of the muddy spot kept me on the paved trail. By the time I was immediately south of the Jefferson Memorial (they'd adjusted and made a new bike lane off the walkway though a police car was parked in it) I knew I'd better abort the run. I looped around the the Jefferson Memorial on the water side, then to Main Ave., and 15th St., SW. I returned up Independence Ave., SW. feeling pretty slow, however another younger runner across the street wasn't moving much better.

I'd had this kind of calf problem, mostly on my right calf, in the past. As all things seem connected, it's been a precursor to back troubles. After similar trouble in 2018, but months later, I had my second back surgery.

From the Bethesda Metro Station, to Northfield Rd. I had headwinds but they didn't feel that bad. I did take it easier since my right calf was hurting.

QOC: Cabin John Regional Park. I ran the Red course, starting on the late side (after 2 trips to the bathroom), because I needed to do control pickup later. Advanced courses were run with no trails on the map (I'd made this map a few years back).

S-1 - I just didn't orient the map correctly starting out. Starting off in the wrong direction, it seemed like 10-15 seconds went by. After than I went past the amphitheater and administrative building right to it.

1-2 Down the tracks and off from a bend in the tracks when I could see the reentrant ahead. I already wasn't feeling that strong.

2-3 - I messed this up going straight initially, but dropping low enough that it seemed I should just drop further to the trail. Coming up, it seemed like the control wasn't on the right set of boulders, but I wasn't sure. AP says I lost 1:15 minutes.

3-4 - Down the trail to the road crossing - I moved carefully so as not to trip on the roots. I think the rain had started by this point.

4-5 - Road crossing, with the time supposed to have been removed - I waited for cars and took my time walking.

5-6 - I ran this mostly on memory. Had I read it better, I would have gone to the right set of rocks. The area was green and sloping so I didn't do much reading. I was just poking around high, when it was low. I probably lost 25 seconds though AP doesn't show any of it.

6-7 - I extricated myself from the green going backwards a bit. At this point, I was still avoiding the big puddles.

7-8 - Just up the hill and across the reentrant going straight. I could see it a long way off, but I wasn't strong enough to run the whole way through the low vegetation that's grown-up.

8-9 - I ran off to the right to avoid green and use the trails. I'm not sure if my route was efficient.

9-10 - I backtracked the trails to the pavilion, planning to use the road afterward. Partway down the road, I decided to save distance and climb by cutting across the low vegetation where it looked better. I still got slowed and never got as far as the trail along the highway. A young guy wearing something like a US Team o-top came up from the trail to the left and punched before me.

10-11 - I went straight initially. I could see the young guy who was at #10, off to my right, and pausing on the trail. I dropped toward the rock but the kid got there ahead of me.

11-12 - I dropped to the trail immediately while the kid had gone high. I stumbed on something at one point and had a slight right ankle twist. I was feeling this in my right calf, a little bit throughout the rest of the course. Later I could see him dropping to the trail too, but I was just ahead of him when he hit it. I figured he'd pass me and I offered to let him but we just kept running. I got there seconds ahead of him.

12-13 - The kid popped ahead of me on trail as we doubled-back. I ended up leaving the trail where he did, but I stayed more to the right where the vegetation looked better. It was better but took me across a marshy spot and it was farther than the kid ahead of me had gone. I ran along the creek a way where it was good running on the sands, then splashed across. The kid got there first of coarse, and was just getting back to the trail when I was leaving it to punch.

13-14 - Up the trail until I could see the control.

14-15 - I angled for the trail and could see the kid to my left below, pausing to figure out a way across a gully. I crossed small stream on the bridge and got ahead. Running up the reentrant, I was a bit off the the right and I moved slowly. The kid saw it before my and got there ahead of me.

15-16 - The kid started off going what seemed a little left. Then he cut right. I kept straight but soon realized we were off to the right. We corrected and the kid got there first.

16-17 - The kid took the trail around the first reentrant so I gained time by cutting across. I was going to drop earlier but the trail seduced me to stick it out. We both left the trail to get to the control at the bridge, with the kid still clearly ahead.

17-18 - This was the road crossing. A little tired, I walked it all and figured I wouldn't see the kid any more.

18-19 - I just stayed high going past the large rock cluster near the houses. Getting into the field was pretty easy today--not too many thorns. I crossed the hilltop in the power line ride and found a way in west of the large pylon.

19-20 - Up and over, I spiked it, skirting around the thicker stuff.

20-21 - I was tempted to cross the creek but at this point I was still avoiding puddles. That way also would have required getting through the unmapped green terrain that had grown-up over where the woods were mapped white. I cut right of straight until crossing the creek. I got on an animal trail that climbed diagonally. When descending the spur, I could see both the kid who'd passed me, and Dasa Merkova, ahead. After that, I stayed low like they had. The control seemed higher than I was expecting it, but placed correctly.

21-22 - I stayed low, taking the remnant of an old trail. This used to be better but had gotten overgrown near #21. Further ahead, water had filled it. It was too green to run along it so I decided to splash through most of it. I seemed to be losing time. I climbed across the big spur east of the control, then contoured across. I could see the control from far off, and then see Dasa descending to it. It was too green for me to run well. I had to actually drop lower than the control and climb back a little.

22-23 - I followed Dasa's basic route across the creek and gained ground. She kept straight at the field opening. I cut left going past the amphitheater. I kept running right up to the control as I could see Dasa coming over from my right.

23-24 - I stayed high, going to the top of the knoll before descending. It was actually a boulder, not a dot knoll as noted in the control description.

24-25 - Down to the trail and bridge, I went left around the hill. I kept on the trail, not sure which side of the reentrant it'd be - I was having trouble reading it but knew I had to go high enough to line up with the apartment building bend southward. Of course, the control was on the other side of the gully but it wasn't hard to cross just past the control.

25-26 - Straight over the saddle, but around on the left side of some unmapped deadfall.

26-27 - Down to the trail and bridge, past a happy mud splashing young orienteer and his mom. I think it'd started to sleet by this point. I stayed on the trail until I could see the control.

27-28 - Looking as the leg, I was thinking this would be the toughest leg. I should have doubled back to the trail since I knew it'd go close, but I ran up to the ballfield edge before getting back in the woods. Getting back to the trail from there was slow, but I did. I was somewhat surprised to see how close to the trail that the control was.

28-F - I stayed on the trail until a little before the cair, then dropped through lighter woods to the power line. The grasses had grown up on the far and low side to what looked like a very messy to impassable barrier. I kept on the trail to get around what had been mapped as the green edge of the barrier, then cut left. I crossed high and above the gully. It was surprisingly easy. I climbed up across the train tracks to the administrative parking lot near #1. From there, I reversed my route to the start/finish. The snow had let up but it was still raining.

I felt okay with slightly numb feet. My right calf didn't seem too hurt. I ran okay considering the weather and not having run the whole week before. According to my van, it was 34 F. after finishing My knees both felt okay.

QOC at Cabin John Regional Park, MD. Since I only had about 25 minutes and it didn't seem worth the trouble, I only changed out of my wet o-top. I left my other wet gear on and put rain gear on over them. I didn't even change out of my wet gloves, who's waterproofness appears to have expired. I hit the high controls along the train tracks first, then looped around clockwise. With 13 controls, I used 2 bags. By my 4th control, I had a stake to carry too. My next control, a while or yellow one, wasn't where I thought it'd be. I was still a little cold so I kept walking past the location to the next, then came back. I had to cross a wet gully (I slipped and got muddy) and other other side was cold marshy field. My feet were getting more numb but there was still no control. A little flustered, I misread the next one to be past the first control I'd picked-up. In fact it was the first one I'd picked-up. The next one was a water control. I dumped out most of 1 gallon picked-up 2 more, a trash bag, and another control stand. I struggled to carry it all and dropped stuff, getting a little frustrated. My arms got tired but I got a reprieve at the next control. I must have looked miserable as I finished. Don walked up to me from under the shelter to help.

I felt okay enough to do some drywall sanding after the event. That involved sanding on the ceiling. After that, my arm was tired and my back felt like it had achy tendon for a while. Standing up after watching a movie, I was surprised how much my right calf was hurting.

Red - Splits