Training Log Archive: Nadim

Loch Raven Reservoir, Cockeysville, MD. Eddie Bergeron setup a Summer Short Series training event from his apartment in Cockeysville, MD. It was stylized to be similar to a recent US Team training event in CT. Starting from Eddie Bergeron's apartment I went out on a 5K course. The first two warm-up controls were in residential areas just getting to the reservoir woods. I loosely ran them to the reservoir with David Onkst and Patti Mace and my legs felt tired and stiff from recent cycling. There hadn't been many warm and humid days this summer so this average temperature day felt debilitating too. The first part of the training was to test route choices by running a loop twice and comparing splits on different routes.

Control #3: For the first try, I ran straightish after getting past some marshy areas and unfortunately missed a bit low to the left. I had anticipated hitting a trail and cutting right to the control but the trail had long ago gone to disuse. I ran past things then came back to get there just behind Dave Onkst who had started a little after me. Split 4:45. For the second try at this leg, I ran the trails the whole way, even the one that was barely trackable. Split: 5:27. Part of the difference in this is being more tired the second time but I also knew more of what to expect.

Control #4: Dave and I ran parallel routes to the next control. Both of us stopped on some early ditches and then I ran on leading into it. Split: 3:39. For the second time, I went left and I used longer way on the trail. Unfortunately near the end, I came off a bend on an unmapped trail and got into the wrong ditch/reentrant before getting back on track. Split: 6:43. I also didn't have Dave Onkst w/me pushing me some.

Control #5: I took a straight route across some big reentrants heading toward a lower trail (I figured it best to do this on the first loop since I'd be more tired on the second). I encountered unmapped green and turned the wrong way on a trail to lose additional time but I saw Peggy along the way--she had done a similar thing. I caught her again and went into the control with a little hesitation at the end because I couldn't see the streamer around a litle bend in the reentrant. Split: 12:55. On the second try of this leg, I stayed on trails almost the whole way. I had to go much further and had to climb a little higher in elevation but not in overall climb. Split: 8:45. 4:10 is a big difference considering that I was much more tired on the second go and pushed harder on the first (avg. heart rate 143bpm vs. 136bpm on the second try).

Control #6. I ran through the reentrant at first, then something started seeming off with the map. I went out to a nearby parking area and got on a trail leading to the control. Attacking from the bend, I hit some lower rocks. Peggy caught back up coming to the same area (perhaps distracted by me) and eventually she found the streamer further up. Split: 4:19. On the second try of this leg, I stayed high initiall, used the trail to get to the parking area and attacked from the same bend. This time I thought I was being careful to stay on bearing but I still came to the left of the control by a good distance. Split: 3:15.

Control #7: I caught-up to Peggy then after cresting a rise, I noted a reentrant on the other side to the left which helped me pinpoint the correct rootstock. Split: 2:00. For the second go, there wasn't much of a route choice to choose from. I stayed on a more careful bearing than the first time. I walked a bit more w/o Peggy being there too. Split: 2:11. Heart rate averages were within on beat of the same.

Control #8: I ran up to the ridge, then down the trail to where there was a mapped ride. Crossing a reentrant and coming off a saddle I hit the control well and enjoyed the view of the reservoir. Split: 5:18. On the second go, I hesitated about whether or not to skip #8. I actually headed back at first but then I decided that I'd take a low route to #9 after going to #8 and it'd be just about the same. I followed a route left of the first one. It got me on a trail earlier and kept me higher. However it was enough higher that I left the trail too early and mistook a change in elevation ahead for a spur and I ended up climbing over a hill that I didn't need to. Oddly enough, the split was exactly the same: 6:17.

Control #9: I had to take a bathroom break but then proceeded to somewhat reverse my route over some big reentrants and hills toward #4. I got very hung up in unmapped thorns on the steep climb. Once over, I glimpsed Peggy ahead briefly. I wasn't reading the map very well so I crossed the reentrant near the control and got on the trail going down it. I realized my error, and briefly noticed Peggy for a second on the other side of the reentrant again. I came across and caught her near the control. Split: 13:17. For the second go, I stayed low initially. I was going to stay level, but as I decided to drop to an unmapped trail along the reservoir, I twisted my right ankle. I shook it off after a while, then climbed slowly to a higher trail, then to another. I'd come out at the top near a bend so I had a good idea of where I was. I ran on bearing but not really being able to pickout the features. I missed at the bottom and turned left/upward in the reentrant so as not to have to climb back if I missed on the right--seeing a lot of ditches I realized I needed go back downward and eventually saw Heidi Onkst and Patti Mace doing the next exercise. Split: 10:08.

Control #10: I ran it straight as the vegetation would let me. However I didn't take clue descriptions with me and I had misread the control to be in a reentrant on the same side of the creek that I was on. Peggy caught-up, crossed and cut right after getting to the creek. I did too eventually but figured the control was more the other direction after understanding that it was on a spur. I got there just ahead of Peggy. Split: 4:45. On the second go, I kept a straighter bearing and knew what to expect. Split: 2:31.

I was tired getting to the finish and jogged the trail ahead of Peggy so that I could drink and get going again. Split: 1:45. On the second go, I was even more tired as I slogged in. Split: 1:44.

This was a good exercise though mistakes and some things in the field not matching the map made better comparisons difficult. The more simple routes were often better for me overall but not always.

Loch Raven Reservoir, Cockeysville, MD. Second loop of the route choice exercise--see descriptions above.

From Loch Raven Reservoir, Cockeysville, MD to Eddie Bergeron's apartment. I walked back with Peggy. After getting cleaned-up we all drove over to Eddie's new house and inaugurated it with nice dinner that he made. Dave Onkst blew everyone away on the Star Trek trivia game but all seemed to have a great time.

From Northfield Rd. to Maple Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. It was partly wet from the rains the night before but there was a coolness to the air too. I took it easier but seemed to not fade as much. With having ridden longer now twice this week, it seemed quick getting to work.

From C St . SW, Washington, D.C. to Beach Dr., up through Rock Creek Park (including through the tunnel) and over the Maryland border to Candy Cane Park. At the park, I met Peggy and Max so that we could go out to dinner and get a present for Max's friends's birthday party--one of our frequent Friday tasks. The ride was nice. There were some headwinds gettting to the Kennedy Center but once in the Rock Creek valley I got shelter and some pull from the many cars passing by. I had to slow and wait for traffic leading up to the Connecticut Ave. intersection but otherwise I kept up a good pace elsewhere and had pretty good energy. I had to push a little on some of the rises.

From Northfield Rd. to Maple Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. When I looked out the window this morning I thought I saw blue skies. Once on bike I figured August was on the way. The humidity was up. There were clouds but all was dry--until I got through the trail tunnel to the other side of Wisconsin Avenue. At first I thought somone had sprayed water on the trail. I felt a drip. When I saw that the trail was wet all the way to Max's day care, I figured a rain had come through. After dropping off Max and getting through the tunnel again all was dry again. I moved along alone trying to go smoothly but not too slow. I kept thinking someone would catch me but no one did. I was moving at 22mph down the grade, then 20mph on the flats. It started sprinkling a mile before Georgetown and got to a steady rain on Ohio Dr. Rounding the Jefferson Memorial, the sun came out but it was still raining till I got to work.

From C St . SW, Washington, D.C. over the 14th St. Bridge to the Mt. Vernon Trail, south past National Airport to 4 Mile Run, up the W&OD Trail to the Custis Trail, to George Mason Dr. to Lee Hwy. to N. Glebe Rd. over Chain Bridge to the C&O Towpath, up the loopy way to Brookmont, then to the Capital Crescent Trail via Sangmore Rd. and the Little Falls Trail, to Maple Ave. in Bethesda, MD to pickup Max's trailer, then home to Northfield Rd.

I wanted to add on after work again and thought-up most of this detour while waiting for a sandwich at lunchtime with Mark Mace. I made it out of the building just before being locked-in again and thunderstorms were threatening to the NW. By going over the 14th St. Bridge and then south, I could see the rain falling in the NW (toward home) and thought I might be avoiding it. I moved quickly in the 6 miles to Shirlington, then went faster as I caught a crowd at a traffic light and got behind two roadies on the W&OD Trail. I had to push to stay up with them as the trail very gradually climbed--the one in front of me would slow down in the narrow spots and curves, then accelerate. The accelerations were harder for me while carrying my loaded pannier. I slowed down on the Custis Trail and on the gradual climbs across N. Arlington. The way I took happened to be one of the more gradual ways to get across the small but hilly county. I had a nice roll from what's probably the top of the county down Glebe Rd. but I was a bit worried when I road into a wet zone where it had rained. I was cautious on the winding part getting down to Chain Bridge where there's a sharp turn and traffic light at the bottom. The C&O Towpath is not a good place to ride when it's wet. I could feel the tires sinking some though not much mud kicked-up. What I call the loopy way to Brookmont is a connector path from Lock 5 to a little enclave off of MacArthur Blvd. A spiral ramp goes from near Lock 5 to a bridge over the George Washington Pkwy. and then the path continues up a paved yet narrow and steep switchback--I had doubts about getting up it while carrying weight and being tired but I was happy to have enough control to do it smoothly. It started raining for me as I got to the Capital Crescent Trail. I slowed more there feeling weak, and back on my regular commute. I was also weighted down from the water in my drenched cotton t-shirt. I didn't drink enough on the ride.

From Northfield Rd. to Maple Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. I left a bit late due to construction machinery showing up at home. As I was approaching Max's day care, I saw the rider I rode with yesterday morning going the other way. He was with someone else and moving swiftly again. I on the other hand took it easier when I headed to D.C. I was feeling some strain from yesterday though I did push on the flats some. There was still a steady stream of people to pass. Headwinds from the south could be felt a couple miles prior to Georgetown and all the way the rest of the ride.

From C St . SW, Washington, D.C. to the Capital Crescent Trail, to MacArthur Blvd. via the Little Falls Trail and Sangmore Rd., then to Falls Rd. to Oaklyn Dr./Bradley Blvd. to Huntington Pkwy. to Northfield Rd., Bethesda, MD. Summer is half over and I still haven't been out on my road bike. I did the next best thing by extending my commute. I had nice tailwinds initially and was moving well flying past cars in traffic on the very gradual grade up MacArthur Blvd. However as I climbed the hill near Great Falls National Park, before Falls Rd., I had derailer problems. It's never been very good since changing out the freewheel last summer. I locked-up twice on the climb and after that I stayed mostly in my 52 tooth large chain ring up front for the smoothest riding. Though it was my rear derailer that was giving problems, I just didn't trust the shifting in the smaller 42 ring. It seemed to skip even when I wasn't shifting. The ride was fun but would have been more enjoyable without my loaded pannier. Rain threatened but didn't materialize. I came home to find the side porch and old roof over it gone. After dinner I drove over to pickup Max's trailer.

On the ride I had a period of a lot of back discomfort. It had been tight on earlier rides but with this "longer" one, it was hurting more. In the morning my left hamstring was rather tight and after reclining with my legs elevated above my head while watching The Tour, I had painful leg cramps when I brought them down. It's all part of getting in shape. My weight after riding was 171--water loss.

From Northfield Rd. to Maple Ave. with Max in his trailer, then to C St., SW, Washington, D.C. via the Capital Crescent Trail and Ohio Dr. I almost didn't ride again but the weather looked good and I started feeling better. After dropping off Max, I was getting ready when the same young guy with glasses and a backpack that I'd seen a few other times came moving by quickly. Someone else was tailing him up the gravel section of the path. Having felt rested, I thought it'd be okay to push a bit and ride with them. I got going and made up the 50m to get in the line. At the Woodmont/Bethesda Ave. intersection we all got broken up but I fell into the middle and we reformed the line. I was a bit concerned doing 28mph going down the River Rd. bridge with two police cars off to the side. After a while going +24mph, I took a turn. I had a longer pull on the flats going +22mph. We broke-up at the end of Georgetown after picking up a few more riders but only the two of us ever pulled. One guy we passed just before Georgetown was towing a small trailer doing +21mph on the flats. There were headwinds from the SE the last few miles and I was tired so I slowed down. This still was the fastest ride into work this year.

From C St . SW, Washington, D.C. to Beach Dr., to Glover Rd. (up the ridge), then across northwest D.C. on various roads to Maple Ave., then to Northfield Rd., Bethesda, MD. Leaving work just before they would have locked me in, I got off to a smooth start. I enjoyed some fast riding with some tailwinds. To keep the fun going, I decided to go up Beach Dr. It meant more traffic intersections later but I longed for some road riding. Beach Dr. is a park road but is made to be 4 lanes of one-way traffic as it winds parallel to Rock Creek. I cruised at around 21mph going up it. I had partial benefit of sometimes tailwinds and drafting off of the car commuters. Going through the tunnel near the zoo wasn't bad--I was moving just a little slower than the rest of the traffic. I probably should have stayed on Beach Dr. longer since it's better graded but I was itching to get away from traffic as I made a snap decision to go up the ridge where the park gets wider. This was fun and gave me a welcome reminder of how much faster road riding can be.

I was leaning toward not riding to work today. The weather wasn't looking good, my legs were still feeling strained and my throat was hurting the night before--when rinsing my mouth I swooshed out a small bit of blood. Upon explaining why we weren't riding to work to Max he asked if I was being lazy. I'm not sure where that came from. Once at work, after many tries to get through on the line, I was able to get an appointment for a checkup. The throat test swab indicated that there was no strep but they gave me a lessor antibiotic to clear it up--it's been there about 10 days. It still turned out to be a busy day, with a visit from Comcast, a playdate visit to a neighbor's house, then a meeting with our general contractor for house work that will start this week. Though tempted for a short run, a late dinner and general tiredness after that made it a rest day.

In preparation for work we're having done on our house, I had to dig out and replant a lot of shrubbery. I had to move a lot of soils and I also layed a few slate slabs too. Max helped. Really.