Thu August 28th - 4mi

Time of day 6:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy recovery run around the Capitol.
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Wed August 27th - 8mi

Time of day 6:30 PM
Distance 7.00 mi
Shoe Adrenaline Gts 11 (19)
Distance WU/CD 1.00 mi
Comments Marathon pace workout on the treadmill after work. Had an hour to kill, so I snuck in a decent 7-mile workout. Felt pretty good - still a little sore from the Sunday long run. Time now to start recovering for the race in 11 days.
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Mon August 25th - 21.1mi

Time of day 5:00 PM
Distance 21.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran from work - Virginia to Georgetown, up Wisconsin to Tenley Town, over Yuma to Massachusetts (near the Maryland line), down Massachusetts to Dupont, then down 22nd to the Mall. Stopped at a street vendor to get gatorade and oreos. Three loops around the Tidal Basin, then home via the DNC and Eastern Market. Added just a couple of blocks at the end to get above 21. Picked up the pace for the second half a little until about mile 19, then it slackened a bit.
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Sun August 24th - 11.2mi

Time of day 5:00 PM
Distance 11.20 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran around the Tidal Basin - standard route. Felt pretty good and picked it up a bit as the run went along.
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Wed August 20th - 10.1mi

Time of day 5:00 PM
Distance 10.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran around Pacific Grove and Monterey. Ran along the beach to the Pebble Beach gold course, then back through town to Monterey, then turned around and zig-zagged through town going up an down side streets and up and down some pretty steep hills. 787 feet of elevation gain (and loss).
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Tue August 19th - 5mi

Time of day 6:00 AM
Distance 5.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy morning run in Pacific Grove, California along the beach. I'm here for a conference, and it's a beautiful place to run. Cooler (in the high 50s) and drizzly.
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Sat August 16th - 11.1mi

Time of day 4:30 PM
Distance 11.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Tidal Basin loop. Felt pretty good.
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Sun August 17th - 20.6mi

Time of day 8:00 AM
Distance 20.60 mi
Shoe Adrenaline Gts 11 (19)
Comments Long run - three times around Hains Point, twice around the Tidal Basin. Felt pretty good throughout the run - felt much better than the 18 miler I did last weekend. It was a little cooler, and I was able to stop for water more frequently - each of those probably played a role in helping me feel better. I really like running loops around the Tidal Basin and Hains Point - for some reason the loops help the run go by more quickly.
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Thu August 14th - 14.1mi

Time of day 7:50 PM
Distance 8.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.10 mi
Comments Tempo run after work. My flats still have dirt from Ethiopia on them, and I've been on a kick of watching Haile Gebrselassie races on YouTube - good motivation. Felt pretty good until mile 8 - that's where I had to dig deep to maintain the effort, and the pace slipped a little. Right before the 8 mile mark I could feel some tightness in my left knee, and I knew it was time to cut my 10 mile tempo short at 8 miles. After jogging a cool down my knee felt better, but it's something I'll have to keep an eye on. The route was my new favorite route down to Eastern Market, past the DNC, around half the Tidal Basin, around Hains Point, finishing the loops of the Tidal Basin, then home. Great run. Splits were:

7:13
6:32
6:30
6:21
6:30
6:33
6:50
7:08

Ice and accelerade when I got home.
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Sun August 10th - 18.1mi

Time of day 4:00 PM
Distance 18.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Long run - felt pretty good until about 15.5 miles, then it was a death march. For a while around miles 10-12 I was hallucinating that the garbage cans I saw were water fountains, then I finally found one at the FDR memorial around mile 12.5. Pretty hot in the direct sun, but I sought out a lot of shade. Halfway around the Tidal Basin, once around Hains Point, then 2.5 laps on the Tidal Basin (roughly 1.8-2 miles per lap). Ran there and back via the DNC and Eastern Market to add some length. Ice bath and accelerade when I got home.
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Sat August 9th - 4mi

Time of day 5:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Recovery run around the Capitol. No Maryland Ave - ran on East Capitol each way, which makes it 4 (Maryland Ave is closer to 3.5).
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Fri August 8th - 14.2mi

Time of day 6:30 PM
Distance 14.20 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran down to Eastern Market, past the DNC, over to the Tidal Basin, then ran a loop of Hains Point, back to finish the loop around the Tidal basin, and back home via the DNC and Eastern Market. Felt a little slow at the beginning, but settled into an OK pace after 3-4 miles. Accelerade and a cold bath when I got home.
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Wed August 6th - 10.4mi

Time of day 7:30 PM
Distance 10.40 mi
Shoe Adrenaline Gts 11 (19)
Comments Two loops around the Tidal Basin at dusk, which despite the tourists is a very cool place to run at night. On the way back I stopped by the Capitol to listen to the President's Own Marine Band for a minute.
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Tue August 5th - 6mi

Time of day 5:00 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run after work. Felt pretty good, but this was definitely pushing the pace just a little out of my normal easy run zone.
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Sat August 2nd - 8.1mi

Time of day 5:00 PM
Distance 8.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran a little further down 8th Street than normal. Ran to M Street SE, then over to NJ Ave, up to the Capitol, then around the Washington Monument and back via East Capitol.
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Fri August 1st - 4mi

Time of day 6:15 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments around the capitol and home. cool-ish outside (76 degrees). feels like it's about to rain.
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Sun July 13th - 10.821mi

Time of day 6:00 PM
Distance 9.32 mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 1.50 mi
Comments 2014 Utica Boilermaker

Drove up to Utica for the Boilermaker. I haven't run it in a couple of years, and it was good to be back. Ran with Chebot's number, since he was stuck in Israel.

The race went pretty well, especially considering that I I'm not in great shape. Maintaining a sub-7 pace was pretty easy. I wore my new Garmin, so I have my splits:

6:23 (+68 feet)
6:36 (+67 feet)
6:45 (+78, -12 feet)
7:13 (+100 feet)
6:19 (-191 feet)
6:36 (-64 feet)
7:09 (+82, -24 feet)
6:47 (+15, -108 feet)
7:11 (+31, -28 feet)
2:13 (final 0.3 miles)
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Sat July 12th - 3.5mi

Time of day 5:45 PM
Distance 3.50 mi
Shoe Gel-ds Racer 8 (1)
Comments pre-boilermaker easy run around utica with the guys
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