Fri October 30th - 5.5mi

Time of day 11:30 PM
Distance 5.50 mi
Duration 40:00
Pace 7:16 min/mi
Shoe Adrenaline Gts 9 (14)
Route UNF Lunch Loop 5.5
Temperature 58°F
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Good
Comments good quick loop during lunch. very hilly up wisco (400ft gain) this was mostly an exploratory mission to find a good loop from my office, as i plan on running during lunch more often once the time change happens and it is perpetually dark. running on M street through gtown was a mess, so i might avoid that in the future. i think if i run along the river it might add an extra half mile or so to make it 6 miles, which would be the perfect distance for my lunch break.

core, push-ups, and IT band stretching
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Thu October 29th - 8mi

Time of day 5:45 PM
Distance 8.00 mi
Duration 59:22
Pace 7:25 min/mi
Shoe Adrenaline Gts 9 (14)
Route Van Ness Loop
Temperature 56°F
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Good
Comments PAT Trail with a dupont add-on to my van ness loop. started slow, but pushed the last mile on a slight uphill. no hip pain, which is weird because my hip really hurt this morning at work. i felt like my form was sort of awkward for the first 3 miles or so.
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Wed October 28th - 14mi (2)

Time of day 5:45 PM
Distance 10.00 mi
Duration 1:14:47
Pace 7:28 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 65°F
Conditions Night
Intensity Easy
Overall Feeling Good
Comments nice gtown loop after work. started easy and picked it up gradually. fastest stretch was the final ~2 miles up 14th. first time i've doubled in forever. left hip bothered me a little bit.

Time of day 7:30 AM
Distance 4.00 mi
Duration 30:42
Pace 7:40 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 60°F
Conditions Light Rain
Intensity Easy
Overall Feeling Average
Comments morning run from charlotte's back home along massachusetts and florida. felt stiff and slow for the first two miles, then loosened up. ran on uncle joe biden's lawn for a bit down mass to get on a softer surface.
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Tue October 27th - 8.5mi

Time of day 6:15 PM
Distance 8.50 mi
Duration 59:38
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 57°F
Wind None
Conditions Showers
Intensity Easy
Overall Feeling Good
Comments ran to charlotte's house for dinner. ran down to dupont, up connecticut to nebraska then over to wisconsin down to calvert finishing at charlotte's. ran pretty quickly. raining and dark. stopped for a minute to watch wilson HS run the ball 5 yards for a touchdown then fuck up the 2-point conversion (they were up 13-0, so who knows why they went for it. practice, i guess).
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Mon October 26th - 8mi

Distance 8.00 mi
Duration 54:00
Pace 6:45 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 63°F
Conditions Night
Comments about 8 miles with Patrick Murphy. ran a version of the georgetown loop going out to wisco along the river, then cut up by the watergate to GWU then up new hampshire home.
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Wed October 21st - 11mi

Distance 11.00 mi
Duration 1:16:23
Pace 6:56 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 65°F
Intensity Moderate
Overall Feeling Good
Comments same route as yesterday, only faster.
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Tue October 20th - 11mi

Time of day 5:00 PM

Distance 11.00 mi
Duration 1:20:00
Pace 7:16 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 65°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments good little loop, incorporating both the WOW trails in RCP and the van ness loop. very hilly run. hip hurt a little bit, but not until about 6 miles in, which is an improvement. picked up the pace throughout the run.  getting sick, so need to get some sleep tonight.
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Mon October 19th - 9mi

Time of day 6:15 PM
Distance 9.00 mi
Duration 1:05:00
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 55°F
Conditions Night
Intensity Easy
Overall Feeling Good
Comments nice little 9 miler. gtown loop with no extra on wisco. hip hurt after 3 miles, bbut i only pushed it as hard as i could without majorly irritating it. felt good overall.

ice, stretching, core
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Sun October 18th - 2mi

Distance 2.00 mi
Shoe Adrenaline Gts 9 (14)
Intensity Easy
Overall Feeling Bad
Comments very, very easy with my dog to the park in homer. hip hurts, but i needed to shake-out my legs, which are sore from racing and driving 1000 miles this weekend.
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Sat October 17th - 8.97mi

Time of day 12:30 PM
Distance 4.97 mi
Duration 27:46
Pace 5:35 min/mi
Shoe Air Zoom Katana Racer 3 (red)
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 4.00 mi
Temperature 50°F
Wind None
Conditions Sunny and Dry
Intensity Hard
Overall Feeling Average
Comments Yellowjacket XC Invite 8k

i never thought i would miss GVP, but going back and running there was awesome. it was a perfect day for a cross country race, right around 50 degrees and sunny. i forgot my spikes at the hotel, but i had a pair of flats to run in, so it wasn't too bad. luckily the course was dry and the grass wasn't too long. the rochester alumni were team skunk car and or uniforms consisted of black t-shirts with the sleeves cut off and two white stripes down the back with black compression shorts. the best omen of the day was seeing a rabid skunk jogging along with us as we ran from fauver to GVP. the race itself was OK for me. I expected to run a 27:30, so a 27:46 wasn't too far off. the first mile was 5:22, the 2 mile was 11:00 (5:38), 3 mile was 16:40 (5:40), and 4 mile was 22:30 (5:50), then i closed in roughly 5:16 (short last mile). we beat the UR freshmen by 2 points if you score the meet head-to-head dual meet style. after the meet shower trained and watched football and rambo for a bit before heading to the track house.

hip hurt during the warmup and cooldown, but not during the race, luckily. i did get a minor cramp around mile 2.5-3, but it went away after a minute or two.
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Fri October 16th - 6mi

Distance 6.00 mi
Shoe Adrenaline Gts 9 (14)
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Average
Comments 3 mile Ford St loop, 3x400m at 78, 75, 72 at Fauver, 2 mile campus loop cool down.

hip hurt a little bit on the track.
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Tue October 13th - 6mi

Time of day 6:30 PM
Distance 6.00 mi
Duration 43:00
Pace 7:10 min/mi
Shoe Adrenaline Gts 9 (14)
Route Van Ness Loop
Conditions Night
Intensity Easy
Overall Feeling Good
Comments hip felt a little better, but still felt it. otherwise i was fine and even had to consciously slow it down a few times. need to figure out what's wrong. i'll be good to race, though.

core, stretching, ice, vitamin i
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Fri October 9th - 1.5mi

Distance 1.50 mi
Shoe Adrenaline Gts 9 (14)
Conditions Night
Intensity Easy
Overall Feeling Bad
Comments hip hurt as soon as i started running. made it to adams morgan and turned around. lots of ice and ibueprofen and stretching of the IT band.
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Thu October 8th - 13mi

Time of day 8:00 PM
Distance 7.50 mi
Shoe Adrenaline Gts 9 (14)
Route Tilden Hill Reps
Distance WU/CD 5.50 mi
Conditions Night
Intensity Hard
Overall Feeling Average
Comments 8 x .5 miles uphill (250ft or 150ft elevation rise, elevation map is unclear, but i think it's 150ft)

van ness loop with hill reps on Tilden.

eventful run. first, i ran through rock creek park in the pitch black with only my headlamp, so i thought i was going to get chandra levy-ed. i made it through the forest OK, then i came upon the parking lot near the bathrooms, and there was a police bust. as the bust was going on, two more cars pull into the lot and prompty turn back around and leave upon seeing the police officer. reminds me of the late workouts at GVP. i started my reps near the parking lot at teh base of the hill. after my fourth one i puked. finished the reps and continued on the van ness loop. there was a giant cube in adam's morgan that was showing short films from four different angles, so i stopped and watched for a minute. kept running and saw "my" cat, max. made it home OK.  very eventful run, indeed. i should run at night more often.

left hip hurt a good deal on the last rep and my cool down. i'm icing it right now.

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Tue October 6th - 10mi

Time of day 6:45 PM
Distance 10.00 mi
Duration 1:17:33
Pace 7:45 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Wind Significant
Conditions Night
Intensity Easy
Overall Feeling Average
Comments felt fine until about 7 miles in, then i started to feel tired and my legs felt dead and sluggish. not sure what it was, but i didnt drink much at work today. that might have been it.

took an epsom salt bath after the run. i'm not sure if it's as good as an ice bath or not, but thought i'd give it a try. we'll see tomorrow.
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Mon October 5th - 6mi

Time of day 5:45 PM
Distance 6.00 mi
Duration 45:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Route Van Ness Loop
Comments easy van ness loop before heading over to see andrew wk play in virginia.
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Sun October 4th - 10.50mi

Time of day 1:00 PM
Distance 10.50 mi
Duration 1:17:41
Pace 7:23 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 71°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments georgetown loop with a slight addition to add the extra half mile needed to get me to a round weekly mileage number. a little sore from yesterday's workout. warm day.
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Sat October 3rd - 10.5mi

Distance 5.0 mi
Shoe T5 Racer ()
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 5.50 mi
Temperature 70°F
Conditions Sunny and Dry
Intensity Hard
Overall Feeling Good
Comments 8x1000m w/ 300m recovery jog at 8k RP (27:00, 3:22 per k)

3:22.6 (2:18 rest)
3:21.9 (2:36)
3:24.0* (2:50)
3:19.1 (2:52)
3:23.5 (5:02 - 600m set break)
3:25.8 (2:59)
3:24.2 (3:11)
3:14.7

2m wu, 2m cd

felt pretty good until about number 5, then it really started to hurt. on my last one i had some people cheering me on, so that's why it was so fast. my original plan was 8-10x1k at 8k pace, but numbers 6 and 7 hurt so much that i called it quits at 8 and went balls out.

hot day.

*lost my focus on this one
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Fri October 2nd - 8mi

Distance 8.00 mi
Duration 1:03:00
Pace 7:52 min/mi
Shoe Adrenaline Gts 9 (14)
Route Van Ness Loop
Wind Light
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments van ness loop with dupont circle extension. ran pretty slowly, but picked it up for the last 2-3 miles. probably started around 8 min pace and finished a little under 7:30 pace.

saw the question mark guy, matt lesko, in dupont circle in his question mark suit. if you don't know who i'm talking about, it's this guy:

http://www.nndb.com/people/422/000031329/lesko.jpg

also:

http://www.youtube.com/watch?v=gYTjiIm4h_Q&NR=1

It's FREE MONEY!
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