Wed September 30th - 6mi

Distance 6.00 mi
Duration 45:07
Pace 7:31 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 74°F
Wind None
Intensity Easy
Overall Feeling Bad
Heart Rate Max HR: 140   Avg HR: 130
Comments Ran during work today in the gym downstairs. it was pretty hot on the dreadmill, and i was cursing this lady on the elliptical, for if she wasn't there i could have taken my shirt off. felt pretty shitty (hot, dizzy) for the first 4 miles, then stopped and took a drink and felt better for the last two.
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Mon September 29th - 10mi

Distance 10.00 mi
Duration 1:08:00
Pace 6:48 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 55°F
Wind None
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Excellent
Comments hip is feeling 100% better.

good, steady run this morning. ran past john podesta on the mall. i first noticed this dude's really skinny legs, then i thought to myself, hmm, that guy kind of has the same hair as john podesta. then i looked over my shoulder and it WAS john podesta! he was wearing his glasses, which was odd, but he was keeping up a respectable 8:30 pace or so. not bad. i just had a meeting with him yesterday, and i saw him the other morning walking in to CAP, so he must think i'm stalking him. i also saw kurt from work walking to work at 7:30am, putting me to shame.

hit the mall just as the sun was rising, and had a great view of the sun coming up behind the capitol rotunda and the washington monument, all reflecting in the reflecting pool.

beautiful morning, although it was really cold when i first started. i was shivering for about the first mile. pit stop at volleyball courts.
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Mon September 21st - 10mi

Distance 10.00 mi
Duration 1:15:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 79°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments good g-town loop. left hip still hurts. might take soem time off to let it get better. (it hurt yesterday on the long run but loosened up slightly towards the end). right quad was also a little fatigued (shredded). nothing notable to log. no assaults.
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August 24 - September 20

9/20 - 15 miles
9/19 - 10 miles, tempo
9/18 -
9/17 - 8 miles
9/16 - 6.5 miles
9/15 - 5 miles
9/14 -
9/13 -
9/12 - Press Club 5k, 16:40, 6th, 11 miles
9/11 - 3 miles, strides
9/10 - 9 miles
9/9 -
9/8 -
9/7 - 10, hard
9/6 -
9/5 - 10 miles
9/4 - 6 miles
9/3 - 9 miles
9/2 - 8 miles, 5x1000m @ 5k RP
9/1 - 8 miles
8/31 -
8/30 - 6 miles
8/29 - 10 miles
8/28 - 13 miles
8/27 -
8/26 -
8/25 - 8 miles
8/24 -