Training Log Archive: Nadim

Though there were some breaks for a birthday party for one of Max's friends and discussions for hiring a realtor, I spent most of the rest of the day packing and hauling items out of the house and into some storage containers. Who would have thought that this stuff could get so heavy? The result will be a much less cluttered house but for now it all looks like a disaster struck. The rain showers didn't help.

After dinner and some shopping on a rainy night I just felt too pooped for a Friday night run. I rode with some variability but averaged a cadence of about 65. It was easier than yesterday.

I felt a bit tired and didn't get going on this workout until late. My cadence probably averaged around 61 rpm. I felt better toward the end.

From N. Lynn St. near the Rosslyn Metro Station in Virginia, over Key Bridge to Georgetown/the C&O Towpath in D.C., to Fletcher's Boathouse, onto the Capital Crescent Trail (Maryland) to the Little Falls Trail, to Massachusetts Ave. to the Capital Crescent Trail to Pearl St./Maryland Ave. to Rosedale Ave. I hadn't run longer on pavement since January so I did this commute home to get me more used to it again and gain more confidence running longer distances. Carrying a light backpack, I was fairly tired from the start and not sure how to pace myself. Though I had headwinds almost the whole way home (it was blowing steadily over 20 mph) I usually got partial shelter. I probably was tired because I didn't sleep well and have a phlemy but light cold. I puttered along up the hill. There were lots of cyclists going home too (I'll be joining them before long). Most wizzed by but I actually caught and passed one older gray haired woman as she climbed before the Dalecarlia water treatment plant. She had two panniers both larger than the one I usually carry when I cycle commute. Because I detoured off onto the Little Falls Trail, she got ahead and I had to pass her again just before River Rd. She was a little embarrased and smiled. I was worried someone on foot would catch and pass me; I was moving so slow. Available splits: 7:25 (1 mi), 7:36 (1 mi), 3:44 (1/2 mile), 3:49 (1/2 mile), 3:49 (1/2 mile), 3:46 (1/2 mile), 3:48 (1/2 mile), 3:56 (1/2 mile), 3:54 (1/2 mile), 3:49 (1/2 mile). Unlike last October 1 when I ran a similar route, the hills did slow me down tonight. I sweat a lot but only weighed out at 170. This workout wasn't a confidence builder but it's needed base work to getting better.

My running mileage for 5 days in March (only +20 miles) exceeds all the running miles (outside of orienteering running) for all of February (+19 miles). My weight is down too.

With uncertain weather during the day and storms at night, I just rode the trainer. I estimate that I averaged a cadence of about 67 rpm. It was warmer so I sweat more.

Washington, D.C. From 14th & Independence Ave., SW, I ran a version of the Memorial Tour route. This was during lunchtime. I went to 15th St. to Ohio Dr., SW, past the Jefferson Memorial, onto the 14th St. Bridge, past the Lady Bird Johnson Memorial to the Mt. Vernon Trail, to Memorial Bridge, part way around Lincoln Circle, down Daniel French Dr. to Independence Ave. over the Kutz Bridge to 14th St. SW. There were steady 21mph winds out so I chose to run in the direction which would least expose me and didn't feel much of it. I even had some tailwinds. I ran well and was motivated by the 62F sunny weather. Slowing on Memorial Bridge a little, I passed a group of DOD runners and cruised in happy for some stops at traffic intersections. I saw a few people twice who had chosen to do their own version of this route in the other direction.

Event: QOC Bowie
 

QOC at Fran Uhler Natural Area, Bowie, MD. The map was one of the first that I started training regularly on and was where I set my first courses. Being familiar made me a little overconfident at times but more often I had other troubles. I'd forgotten about the scale being 1:7,500. Things came up fast and it took me a while to get used to that. The vegetation had changed quite a lot from what was mapped--memory of vegetation helped at times but hurt me sometimes too. I don't recall seeing the new trails on the master map so I didn't copy them--my memory of them helped at times but others were completely new. Several of the mapped ones had gotten to such a state of disrepair that it really was hard to move along them; sometimes hard to follow them too. Finally, I wasn't very careful about drawing my course on the map. On the second control, I was expecting to find it on the low side of a reentrant when in fact it was just before a drop off in a depression--my control description for #2 had been folded over in a holder so that I could see others later in the course so I didn't have that aid. Fortunate for me, I had passed Kathleen Lennon on the way to #2 and she clued me in to my error. There were lots of excuses it seems. I ran okay but was disappointed at the slow pace and multiple small bobbles. My GPS says I covered 5.85 miles on the course; announced as 6.4K, I measure it to be 7.06K. I forgot to wear my heart rate monitor but wasn't that tired at the end.

C • Huge control descriptions 3

Bowie State University, MD. While Peggy was running, I walked part of the QOC White course with Max, Alex and Dasa Medag. They ran a surprising amount of this.

Bowie State University, MD. I jogged over from the university parking lot to the start and after the race, I jogged back again.

C • QuickRoute for GPS and O' maps 5

Red - Splits