Training Log Archive: NadimIn the 30 days ending Nov 30, 2007:
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Friday Nov 30, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.75 (injured)
45 situps. I worked late and didn't have time.
Thursday Nov 29, 2007 #
Bicycling (Commute) 47:48 [3] 12.72 mi (3:45 / mi)
slept:6.3 weight:175.5lbs (injured)
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. A week and a day make a tremendous difference. It's supposed to get to 58F today which is unlike the 71F 8 days back. Still that's warm enough to take advantage of good weather. It was about 38F starting out with Max. At River Rd., Dave, a rider whom I've hooked-up with before, got on the trail just behind me. I usually lead when I'm around him but he passed me and got well ahead until after the water treatment plant. I eventually pulled for a while but mostly he pulled for me. I felt awfully weak and was riding much slower than usual. It was likely a combination of being weak in the quadricepts, carrying more for the cold weather (an extra pannier and a jacket that was probably too warm since I never felt cold), and having a bad head wind almost all the way. The leaves have pretty much fallen off finally so the wind wipped through the trees in places that are usually protected. I felt some minor back aggrivation after the ride.
Bicycling (Commute) 47:51 [3] 12.05 mi (3:58 / mi)
(injured)
From C. St., NW, Washington, D.C. to Rosedale Ave., Bethesda, MD. At 5:45ish pm it was dark and felt much colder than the 55F that it was supposed to be; I wore shorts and a long sleeve cycling jersey. The winds from the morning had shifted so that they were blowing as a headwind from the west; the saving grace was that they were not as fast as they were in the morning. I trudged along catching several cyclists but pretty much riding by myself. I was just over 42 minutes at the day care where I picked up the trailer - about 5 minutes slower than some of my faster times this year.
Wednesday Nov 28, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.75 weight:172.5lbs (injured) (rest day)
45 situps. I had to use the time to prepare for Max's upcoming birthday. I felt a bit tired in my legs anyway.
Tuesday Nov 27, 2007 #
Running (Street & Trail) 26:09 3.61 mi (7:15 / mi)
slept:5.75 weight:172.5lbs (injured)
From Rosedale Ave., Battery La. to Glenbrook Rd. to Edgemoore Ln. to Arlington Dr. to Bethesda Ave. to the Georgetown Branch Trail, to Kentbury Dr. to Rosedale Ave. I felt a bit tight starting out; probably from the run yesterday. It was 45F. This wasn't a very hilly route except for the end but I felt each hill along the way. My thighs were a bit tired. My right side, down to my right knee felt like it was dragging. I figure that this is related to whatever caused my back to start hurting. Stretching has been helpful.
Monday Nov 26, 2007 #
Running (Street & Trail) 13:59 [4] 2.0 mi (6:59 / mi)
slept:5.45 weight:172lbs (injured)
From Rosedale Ave. in Bethesda, MD, I did the Two Mile route through East Bethesda. There was a slight bit of rain and the streets were a little slippery; not just from the wet leaves. I ran well in shorts and a long sleeve t-shirt in the 56 F night. I had to rush a bit because some realtors were coming over for an interview. It was nice to be able to run a bit faster for a change. My cold seems to have dried-up.
Sunday Nov 25, 2007 #
Running (Street & Trail) 2:00 [3] 0.2 mi (10:00 / mi) +10m 8:39 / mi
slept:7.0 (injured) (sick)
Rocky Ridge State Park, PA (near York, PA). It took near 4 hours to drive up to York with the slowest part being the last 30 miles between Gettysburg and York. I had just enough time to register, run to the bathroom and run to the start.
Orienteering race (Foot) 35:02 [4] ** 4.3 km (8:09 / km)
spiked:9/9c (injured) (sick)
Mid-Atlantic Championships at Rocky Ridge State Park (near York, PA). Since I was starting after noon and the relays were to be in the afternoon, I only had time to do an Orange course. I started with Peggy who ran Yellow. I ran it with just a few hesitations and one loss of map contact where I thought I was running on a parallel trail. I made no errors. I won the course by 7 minutes but there was low turnout. I felt winded in a couple of places. It was very nice to get into the woods. It was about 50F. The navigation seemed pretty easy with the leaves being down except when in amongst the moutain laurel. It was odd running without my watch and doing pin punching--the band is broken. I was so late starting that they had already finished an awards presentation before I was done--I missed out on my chocolate prize.
Orienteering race (Foot) 22:15 [4] *** 2.9 km (7:40 / km)
spiked:7/7c (injured) (sick)
Mid-Atlantic Championships at Rocky Ridge State Park (near York, PA). I had been signed-up for QOC's second relay team. I was supposed to lead-off. Before I'd started off on my earlier Orange course, someone said the relay was going to be start at 2pm. I was thinking it was just after noon when I started the Orange course but it really was already after 1pm. So, 5 minutes after I'd finished my first race, I was supposed to start the relay. Instead, Victor Lin led off for our team and came-in 3rd. Peggy took the second leg and kept this position, about 10 seconds behind 2nd (DVOA). I was slow to orient the map and lost contact as I started off. Ignoring the trails initially, I kept a straightish bearing and soon zeroed-in on Florin T. and someone else ahead. At one point, I got very close to Florin. However, trying some different routes, I averaged being about the same distance apart from him until the last control. On that leg, I went a bit higher to avoid a reentrant and to avoid what looked to be some greener terrain; Florin finished about 15-20 seconds ahead and was much stronger than I was this day. My time is estimated from his which was 22:03. It was fun. I was weak. It would have been nicer to have been in better shape. In the club competition, QOC came in 2nd place, only 12 points behind DVOA. We had a few likely points winners who didn't make it due to illness and schedule conflicts.
Saturday Nov 24, 2007 #
Hiking (Cavern) 1:00:00 [1] 0.9 mi (1:06:41 / mi) +100m 49:34 / mi
slept:7.0 weight:171.5lbs (injured) (sick)
Luray Caverns; Luray, VA. Peggy, Max and I took a guided tour through Luray Caverns. I'd been there many times before but still enjoyed the beauty of it. It was Max's first time. He enjoyed it but his attention span was limited. By the time he was through, he made a new friend with a girl just days older than himself--I think he enjoyed running about with her more than he took-in the surroundings. It was a humid 54 F inside. The sometimes intricate, sometimes large strucures are much easier to photograph as digital video than they are on still film.
Hiking (Mountain) 1:04:00 [1] 1.6 mi (40:00 / mi) +100m 33:30 / mi
(injured) (sick)
Shenandoah National Park, VA. After lunch, Max summited his first mountain with Peggy and I. It was the second highest peak in the park at 4,010ft. We made it easy by driving up Skyline Drive and starting at Skyland. Max practically ran up the whole way as he chased me with not one but two sticks. Rather than trying to hit me, he was aiming to catch me between the sticks. We stopped and started a bunch but he had fun. Peggy and I kept imagining whether we could make an O' map out of the terrain. At one point on the climb, we all stopped for two very tame deer who were walking down the trail just like they were people hiking. They didn't have antlers. The trail was narrow so they moved off it just a few feet from us as we passed. On the summit it was windy and turning cold fast (below freezing). There was mountain light as the sun filtered through the clouds. Max wasn't fazed and wanted to climb around on the rocks. He later ran down much as he hiked up. We stayed there, ate dinner at the lodge, saw the lights of Luray 2,800ft below, heard some live folk music, and stayed in a nice warm room for the night.
Friday Nov 23, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.0 weight:171.5lbs (injured) (sick)
45 situps. Though I had the day off from work to watch Max, I still ran out of time.
Thursday Nov 22, 2007 #
Running (Street & Trail) 16:19 [3] 2.24 mi (7:17 / mi)
slept:5.75 weight:172.5lbs (injured) (sick)
From Shields Dr. to Old Georgetown Rd. to the Trolley Trail (NIH) to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Since it was Peggy's turn to run the annual Turkey Chase with Bob Angell this year, I took Max and got him started on his 50m run. He ran the whole thing and seemed to enjoy the excitement of it. It was too crowded for him to get around anyone but he did well and ran with his friend Miles, from pre-school. After all of this, I ran home from our car. It was in the upper 60's F and a bit humid. I felt awful and had to struggle to pass a man pushing a babyjogger (albeit going downhill). I could still feel being sick as if in relapse. I had also seemed to re-injur my back the previous evening while sneezing. Having time off at Thanksgiving still beats going to work and probably always will.
Wednesday Nov 21, 2007 #
Bicycling (Commute) 44:20 [3] 12.72 mi (3:29 / mi)
slept:5.75 weight:173.5lbs (injured) (sick)
From Rosedale Ave., Bethesda, MD to C. St. SW, Washington, D.C. With it supposed to get to 71F today, I had to take advantage of the great weather. It was only about 49-50F when Max and I started slowly. On the Capital Crescent Trail, I caught up to a guy and we traded some pulls. He was out in front more often but rode more erratically with changes in pace and a tendency to switch from left to right sides of the path and back again. I kept my pace more steady whenever he took off. As slow as I was, I kept catching him and I think it annoyed him. The last time I caught him, he completely pulled over on the left side and stopped. There were a few areas of maintenance construction on the trails. Once to Georgetown, I took it easier. I felt the slight headwinds from the southeast and the drag of my jacket. There was still lots of nice color on the leaves. My back didn't hurt while riding and my cold seems to be drying-up.
Bicycling (Commute) 44:11 [3] 11.1 mi (3:59 / mi)
weight:173.5lbs (injured) (sick)
From C. St. SW, Washington, D.C. to Rosedale Ave., Bethesda, MD. The office was empty but unlike some other places, we didn't get out early. I rode home in the dark and was glad to have my 15W light. It was rather nice out. It's always slower in the dark too but a lot of that today was just being out of shape. Once out of Georgetown, I got within sight of another cyclist with a bright rear light. I closed the gap a bit but in the dark I underestimated how far ahead he was. We passed a bunch of others riding in the dark too. Eventually I got the gap down to a bit over 20 seconds but at the end it was up to around 30 seconds again and I never caught him. In Bethesda I went through the tunnel out of habit. Remembering that Peggy had picked-up the trailer I came home via Pearl St./Maryland Ave.
Tuesday Nov 20, 2007 #
Running (Street & Trail) 16:35 [3] 2.16 mi (7:41 / mi)
slept:6.0 weight:172.5lbs (injured) (sick)
From Rosedale Ave. Battery La. to Glenbrook Dr. to Old Georgetown Rd. to Maple Ridge Rd. to the NIH Trail to Jones Bridge Rd. to Maryland Ave. to Rosedale Ave. Today I got out just before Peggy and Max got home. I felt weak and was glad to stop at some traffic lights. I felt some discomfort on my right knee; seems my whole right side is having problems. This run was about a minute and a half slower than in May. I hacked phlem a few times. It was 54F.
Monday Nov 19, 2007 #
Running (Babbyjogger) 15:08 [3] 1.72 mi (8:48 / mi)
slept:4.5 weight:171lbs (injured) (sick)
From Rosedale Ave., MD. Ave. to S. Chelsea Ln. to N. Chelsea Ln. to Lynbrook Dr. to Chestnut St. to Kentbury Ave. to Newdale Ave. to Lynbrook Dr. to Maple Ave to MD. Ave., to Rosedale Ave. After entering Max in a 50m run on Thanksgiving, I rushed to get ready and run myself. Max and Peggy arrived home from My Gym and he insisted on going with me. I muddled slowly around the neighborhood feeling rather tired and hacked a bit along the way.
Sunday Nov 18, 2007 #
Hiking (Trail) 18:16 [1] 0.7 km (26:06 / km)
slept:7.5 weight:171lbs (injured) (sick)
Pohick Regional Park, VA. While Peggy ran her course, I walked a streamer-O course with Dasa Merka, Alex Merka, Nicole Lennon and Max. Max and Alex were fairly enthused and kept following the streamers much better than other times I remember. It was a nice warm-up walk.
Running warm up/down (Street & Trail) 2:00 [2] 0.35 km (5:43 / km)
(injured) (sick)
Warm-up at Pohick Bay Regional Park.
Orienteering (Foot) 54:39 *** 4.92 km (11:06 / km) +167m 9:30 / km
spiked:10/15c (injured) (sick)
QOC at Pohick Bay Regional Park. I figured that running Green was about the right distance for me and probably was right. The nice thing was not hacking a cough while running as expected and feeling much trouble from my back. I did have to use a shorter running stride. I navigated okay but had a few bobbles at #1, #3, #8, #12 and #15. Some of these had to do with some potential map issues but none was a big error. It was nice to be able to run again.
Running (Street & Trail) 2:00 [2] 0.35 km (5:43 / km)
(injured) (sick)
Pohick Regional Park, VA. Warm-down.
Bicycling (Commute) 9:00 [3] 1.85 mi (4:52 / mi)
(injured) (sick)
From Rosedale Ave., I hopped on my bike and did a cookie run up to Wisconsin Ave. & Cheltham Dr. I had to go twice since I forgot my wallet.
Saturday Nov 17, 2007 #
Bicycling (Trailer) 38:09 [3] 6.25 mi (6:06 / mi)
slept:8.0 weight:170.5lbs (injured) (sick)
From Rosedale Ave., to the Georgetown Branch Trail, to Grubb Rd. to East West Hwy., to the Rock Creek Trail, to the railroad bridge and back to East West Hwy. to Jones Mill Rd. to the Georgetown Branch Trail, then to Kentbury Way to Lynbrook Dr. to Maple Dr. to Rosedale Ave. My cold has been improving but my back got worse the last day and a half. After fixing-up my commuter bike, Max and I went out for a short (not quick) spin. We stopped at a playground in Rock Creek Park and finished the ride in the dark. It was nice to do something different finally. My back was a bit looser after the ride.
Friday Nov 16, 2007 #
Calisthenics (General) 2:00 [3]
slept:10.0 weight:170.5lbs (injured) (sick)
45 situps.
Thursday Nov 15, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.5 weight:171lbs (injured) (sick)
45 situps. I made it to work but felt like I was floating at times.
Wednesday Nov 14, 2007 #
Calisthenics (General) 2:00 [3]
slept:9.0 weight:170.5lbs (injured) (sick)
45 situps. Except for getting Max to/from school, I stayed home again. My back is starting to improve.
Tuesday Nov 13, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.5 weight:171.5lbs (injured) (sick)
45 situps. I'm getting tired of doing these. My back is getting slightly better.
Monday Nov 12, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.5 (injured) (sick)
45 situps. After a little progress, my cold is getting worse. I'm rather achey and weak.
Sunday Nov 11, 2007 #
Calisthenics (General) 2:00 [3]
slept:7.0 weight:173.5lbs (injured) (sick)
45 situps.
Saturday Nov 10, 2007 #
Calisthenics (General) 2:00 [3]
slept:11.5 weight:172.5lbs (injured) (sick)
45 situps. I expected my back to start getting better now but it just isn't happening. I can't lift my right leg onto the table in front of the couch without it hurting.
Friday Nov 9, 2007 #
Calisthenics (General) 2:00 [3]
slept:6.0 (injured) (sick)
45 situps. I've now got a full blown cold.
Thursday Nov 8, 2007 #
Calisthenics (General) 2:00 [3]
slept:5.0 weight:174lbs (injured) (sick)
45 situps. A sore throat evolved into a very runny nose and sneezy cough.
Wednesday Nov 7, 2007 #
Calisthenics (General) 2:00 [3]
weight:174.5lbs (injured)
45 situps.
Tuesday Nov 6, 2007 #
Calisthenics (General) 2:00 [3]
slept:4.0 weight:173.5lbs (injured)
45 situps. With my back hurt, I was a bit surprised to be able to do situps but since I was able, I did them. I think it does help to move around a bit when having back pain, even if it hurts a bit.
Monday Nov 5, 2007 #
Hiking (General) 40:00 [1]
weight:171.5lbs (injured)
Back in Bethesda, MD, I had the day off of work but did do some walking around. This helped loosen my back.
Sunday Nov 4, 2007 #
Orienteering (Vetting) 58:46 [3] ****
spiked:5/7c slept:4.0 (injured)
Prince William Forest Park, VA. Though I'd changed my watch for the end of Daylight Savings Time, when I woke-up on my own in the dark and looked at the clock it appeared that I was late. The clock hadn't been changed. I jumped into the shower and got ready only to find out later that I had more time to sleep. I used it to sleep a little more but got ready early too.
When vetting for the US Champs, I started from parking lot E. I was assigned only 7 controls by Jon Torrance which were for the western ends of the Red and Blue Day 2 courses. I'd been excused from earlier vetting this weekend since I had other duties. I nailed the first 3, then made a boo boo on a 4th short leg. Navigating a long tricky 5th leg across scruffy ribs of a hill side, I got a bit low but relocated when I saw a control in a saddle that wasn't supposed to be there--it had been missed the day before so I picked it up. I missed the control on the rib by being just a bit high and unfortunately ran the wrong direction first before doubling back. Going to the 6th control, I found what probably was an adventure racer control (XR) on a ridge, I picked it up and brought it to the road expecting to come back when I putting out some extra water. As I crossed the next big reentrant and climbed the hill happy because I was reading the vegtation well, I cut right ever so slightly and somehow pulled my back. I had to start walking and hopping to keep going. I got the next two controls and was able to jog a little getting back to the car. It was rather nice to get out in the woods having something with low stress and a high pleasure factor. The rest of the day was rougher and having pulled my back only made it harder.
When vetting for the US Champs, I started from parking lot E. I was assigned only 7 controls by Jon Torrance which were for the western ends of the Red and Blue Day 2 courses. I'd been excused from earlier vetting this weekend since I had other duties. I nailed the first 3, then made a boo boo on a 4th short leg. Navigating a long tricky 5th leg across scruffy ribs of a hill side, I got a bit low but relocated when I saw a control in a saddle that wasn't supposed to be there--it had been missed the day before so I picked it up. I missed the control on the rib by being just a bit high and unfortunately ran the wrong direction first before doubling back. Going to the 6th control, I found what probably was an adventure racer control (XR) on a ridge, I picked it up and brought it to the road expecting to come back when I putting out some extra water. As I crossed the next big reentrant and climbed the hill happy because I was reading the vegtation well, I cut right ever so slightly and somehow pulled my back. I had to start walking and hopping to keep going. I got the next two controls and was able to jog a little getting back to the car. It was rather nice to get out in the woods having something with low stress and a high pleasure factor. The rest of the day was rougher and having pulled my back only made it harder.
Saturday Nov 3, 2007 #
Running (Street & Trail) 15:00 [2]
slept:5.0
Prince William Forest, VA. Though I stood for most of the day, I did jog out to check on the start lines, ran around Camp 5 a bunch and out and back to the overflow parking. I did manage to do some situps too.
Friday Nov 2, 2007 #
Event: US Champs
Running (Street & Trail) 10:00 [3] 120.0 mi (5 / mi)
slept:6.0
Prince William Forest Park, VA. I ran around the Pine Grove and Williams Ball Field areas. At times I hauled stuff around and did things like help setup the finish banner and helped setup the start chutes. There was a concern that some Si e-punch boxes were not working. While Dave Onkst went to check one, I ran to check the other in a reentrant down the hill; I was so familiar with the area that I didn't need a map or compass. The Si boxes were fine--it turned out to be that a few people were using version 9 Si punches. Though a sampling of the boxes we used had been tested and were supposed to have the firmware update for these, some borrowed from one club didn't register with version 9 Si punches (generally version 9 Si punches are only available in Europe for now). Much of the day, I had a rare headache (I never knew what a headache was until my early 30's). I think it was associated with dehydration. The night before was the most sleep I had gotten in a long while.
Thursday Nov 1, 2007 #
Orienteering (Course Setting) 1:40:00 [1]
Prince William Forest Park, VA. I setup controls in the Pine Grove area. It took a while to get used to how to use the stands with e-punch boxes.
Orienteering (Course Setting) 1:40:00 [1] ****
Prince William Forest Park, VA. Setting out controls near Camp 5. I got much more proficient with the setup but it got dark faster. I left just a few for tomorrow.