Training Log Archive: Nadim

Lake Needwood, MD. Warm-up getting between the parking lot, bathrooms, and the start.

QOC: Lake Needwood, MD. I ran steady with only within-the-circle bobbles. I just wasn't in very good shape. Still, I was happy that I ran as well as I had. Not making errors helps as did my familiarity with the park; I had mapped it. Had I known Ted Good's time was only 15 seconds ahead of my time, I would have pushed the run-in harder.

On the course, I ran up the parking lot toward #1 and almost ran into a car that was backing out while I was reading the map. At #1, I rounded the fallen tree on the south side, instead of running right up to it from the trail so there's a couple of seconds missed. The first part of the course was so simple, it was more like running cross country. The local high schools and MCRRC run cross country races here.

I punched at #5 but paused a while thinking something was wrong when the code didn't match-up. I was thinking that I was at #4.

I hit #6 and #7 pretty well, using the trail bend to the south to attack north from to #6. I went low to #8 and walked up the hill at the end--glad to see that someone had used the little cliff that I'd mapped.

I stayed high leaving #8 but thought about going low. I had to correct a little at the end on #9.

I probably lost the most time on leg #10 by dropping low. I figured the running would be better--it wasn't, and the callus on my right foot hurt running sidehill most of the race so far. The leg was too short to go low, and I walked up the reentrant at the end.

I ran trails efficiently to #11 and #12 though I paused for #12 expecting it to be much lower and not seeing it for a while. I dropped low again for #13, coming in off the spillway field. I misread the control feature for #14, pausing at the rocks and trail instead of looking just beyond at the spur. There was basically no water there, a consequence of a lot of people, little water, and starting late. I literally got a couple of drops before leaving.

My run to #15 was my next worse bobble. Once over the dam, I descended a little, zigged across the reentrant, then dropped all the way down instead of contouring over. I was just thinking it was farther ahead and I ran about 10m past what would have been the right place to climb again. Heidi Onkst was going to the same reentrant control on the steep hillside from above and that looked much more precarious.

I ran and walked right to #16 by keeping an eye for the hilltop to my left. I stayed high for a while going to #17 but I didn't want to attempt crossing the high grass on the landfill hillside. I passed the fenced area just to the south, then walked up the road. Going to #18, I was surprised at how difficult it was to see the intermittent trail--an old road bed. I think the dryness obscured it. I ran to the cairn at the bend, then to the next cairn just NW of the control to spike #18.

I was not very fast descending when leaving #18. I angled my way down. Going straight down might have been faster but my angled path did put me right at the rocks that let me cross Rock Creek staying dry. I didn't have a lot of energy but wasn't feeling too bad. Control #19 was super easy. I did have energy to run faster on the run-in as I had in Scotland over the summer but I didn't, consciously not wanting to risk injury like at Greenbelt earlier.

It was fun to run and enjoy.

Blue - Splits

Lake Needwood, MD. I helped Peggy setup QOC's season opener by putting out water for 3 water stops. I did most of this by riding out and back 2 loops on my mountain bike.

From Northfield Rd., Bethesda, MD, to Madison St. on my old commuting bicycle with Max on his bicycle, then back to Northfield Rd., then to C St. SW, Washington, D.C. It was damp out from the much needed rain last night but also cooler. I had finally fixed the slow leak on my road bike so I used that. Heading to D.C., I had a tailwind and moved well. There were lots of cyclist and runners out. It'd been a long while since cycling all the way into work so I didn't push it. There were some sprinkles of rain the last few miles.

From C St. SW, Washington, D.C. to Northfield Rd., Bethesda, MD. There were good hearty headwinds getting to Georgetown but I rode into them pretty well. On the CCT it was better. A guy did pass me but I caught up when he slowed to peel-off onto the C&O towpath. Winds swirled going up the hill. I slowed and got caught but I pulled for over another mile till he passed. I let him go but he never got far ahead. In Bethesda, I went through the downtown on my old commute route from when I lived on Rosedale Ave. passing the old house, I cheked the progress of old plants I'd planted. I had dinner with old friends Bob and Ben who'd just moved back and into their completely rebuilt passive and active super energy efficient modular house. One could not tell that it was built from 5 connected modules, and it was really roomy and nice! We would have liked to do something similar but the lot we were on was not shaped right for it.

From Northfield Rd., Bethesda, MD, to Madison St. on my old commuting bicycle with Max on his bicycle, then back to Northfield Rd. towing Max's bicycle, then to the Bethesda Metro Station. The humidity continues though it was not hot in the morning.

From The Bethesda Metro Station to Northfield Rd. it was dark and I was tired. I took it easy. I was too lazy to go run afterward.

From Northfield Rd., Bethesda, MD, to Madison St. on my old commuting bicycle with Max on his bicycle, then back to Northfield Rd. towing Max's bicycle, then to the Bethesda Metro Station. Missing breakfast at home then eating a larger than normal one at work, and having moderate but Chinese food dinner at home stacked on the weight in a day.

From the Bethesda Metro Station to Northfield Rd. I had missed Max's soccer practice but had time to meet them for dinner. Since I had ridden in the morning, I rode home while they drove. I started slowly. At Wilson Rd., I surprisingly heard Max's voice behind me as Peggy drove up in her car. With a step ahead of them and suburban intersections that I rode through, I picked-up the pace and got home ahead of them. I hadn't been home in the evenings much lately so I struggled with Max trying to get him to read before letting him sleep.

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 80s but 70% humidity. I felt okay the first uphill mile or 2. After that I slowed a lot on the uphills.

From Northfield Rd., Bethesda, MD, to Madison St. with Max on his bicycle, then back to Northfield Rd. towing Max's bicycle, then to the Bethesda Metro Station. I used my old commuting bicycle again since I hadn't fixed the flat on my nicer road bike.

From The Bethesda Metro Station to Northfield Rd. it was dark and I was tired. I took it easy. I was too lazy to go run afterward.

From Northfield Rd., Aberdeen Pl., to Aberdeen Rd. to Wilson Ln., to Honeywell Ln., to Cornish Ln., to Glenbrook Rd., to Elm St., to Exeter Rd., to Battery Ln., to Park Ln., to Custer Rd., to Northfield Rd. I was out pretty late. It was humid and still somewhat warm. I started slowly but picked up the pace doing 7:15 on the last mile. I worked on my running form and am getting strong enough again to do it sometimes.

From Northfield Rd., Bethesda, MD, to Madison St. with Max on his bicycle, then back to Northfield Rd. towing Max's bicycle, then to the Bethesda Metro Station. I used my old commuting bicycle since I hadn't fixed the flat on my nicer road bike. Max was riding faster than usual and was handling his bicycle better.

From The Bethesda Metro Station to Northfield Rd.