Sat July 9th - 5mi

Time of day 6:45 PM
Distance 5.00 mi
Comments easy run out to georgetown and back
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Fri July 8th - 5mi

Time of day 6:45 PM
Distance 5.00 mi
Shoe Adrenaline Gts 10 (16)
Route YMCA Treadmill
Comments quick tempo run during lunch
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Tue July 5th - 6mi

Time of day 7:30 PM
Distance 6.00 mi
Shoe Adrenaline Gts 10 (16)
Route RCP Out and Back to Beach Dr. - 6 mi
Temperature 84°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Good, easy run after work. Waited for a little bit for it to cool off, so the run wasn't too miserable.
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Sun July 3rd - 5.25mi

Time of day 11:00 AM
Distance 5.25 mi
Duration 40:00 @ 7:37 min/mi
Shoe Adrenaline Gts 10 (16)
Route Van Ness Loop
Temperature 84°F
Wind Light
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Average
Comments Good run today. Ran the old Van Ness loop through Rock Creek Park. Was a little worried that the hill would hurt my foot, but it wasn't bad at all. Except for the fact that I crawled up it (due more to being out of shape than anything else), it felt pretty good. It was extremely humid today because of a storm last night, so it was uncomfortable despite being only 84 degrees. Longest run in five months.
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Sat July 2nd - 2mi

Time of day 11:00 AM
Distance 2.00 mi
Duration 14:29 @ 7:14 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 87°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Ran a little bit then met up with my girlfriend and Nippette at the dog park. Felt a little tight after yesterday's run, but not sore. No foot pain.
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Fri July 1st - 5.1mi

Time of day 5:00 PM
Distance 5.10 mi
Duration 39:00 @ 7:38 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 88°F
Wind Light
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run with Fleisher. Saw some gorillas (big and little), lions, an alligator, and a cheetah. Then ran down into Dupont Circle and back via 14th. Good to see Fleish after a while. He's interning out in VA, so we'll have to meet up more often.

Foot felt fine, but it was very hot.
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Mon June 27th - 4mi

Time of day 7:30 PM
Distance 4.00 mi
Duration 28:32 @ 7:08 min/mi
Shoe Adrenaline Gts 10 (16)
Route Buffalo Out and Back A
Temperature 80°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments No pain today. Still getting used to these clunky orthotics - they make it feel like my feet are splayed out to each side. I think I just have to get used to them, but it feels like the arches are too high, despite the fact that they were molded to my feet.

Had to take Petters to the vet today, but everything is ok. Vet told me that it was a classic case of a dog ingesting "DC sidewalk crud." She's on some medication for a while, but should be fine in 24 hours.
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Fri June 24th - 4.36mi

Time of day 7:15 PM
Distance 4.36 mi
Duration 30:30 @ 6:59 min/mi
Shoe T5 Racer (yello)
Route Lucky Post RCP
Temperature 82°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Good run. Humid. Tendon didn't hurt nearly as much as it did yesterday, and I picked up the pace a little today, so that's a good sign.

Ran in the t-shirt from my first open race - the Midsummer Night's Dream Run 5k, July 31, 2002 (I was 7th in 19:20. Kellie Hasselwander was 18th, Lisa Cole was 33rd http://www.fleetfeetsyracuse.com/dreamrun/SCHOOL.htm ).
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Thu June 23rd - 4.36mi

Time of day 5:00 PM
Distance 4.36 mi
Duration 31:30 @ 7:13 min/mi
Shoe T5 Racer (yello)
Route Lucky Post RCP
Comments Out and back in Rock Creek Park. Felt good, but felt a little twinge in my foot around mile 3 while going up a short, but steep, hill.

My foot hurt on Monday after a day of walking around Chicago in work shoes, so I took a few days off after that trip.
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Sat June 18th - 4mi

Time of day 6:30 PM
Distance 4.00 mi
Duration 28:02 @ 7:00 min/mi
Route Buffalo Out and Back
Temperature 83°F
Conditions Sunny and Humid
Intensity Moderate
Overall Feeling Average
Comments Ran out to the buffalo and back (3.5 miles), in addition to one and a half times around the block with the dog to make it just over 4 miles. I'm surprised at how quickly (7 min/mile) I was running. It wasn't hard, but it definitely wasn't easy. No foot pain. I started to get a little stomach cramp at one point, but that was probably due to the spaghetti I ate before the run.
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Thu June 16th - 2.15mi

Time of day 7:40 AM
Distance 2.15 mi
Shoe Adrenaline Gts 10 (16)
Route Two Mile Loop
Conditions Light Rain
Comments A little longer run today. Felt better, but was a little sore (sadly) from the run yesterday. Went out to 17th on accident instead of turning up 16th, which added an extra little bit two my two mile loop.
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Wed June 15th - 1mi

Time of day 7:40 AM
Distance 1.00 mi
Duration 07:30 @ 7:30 min/mi
Shoe Adrenaline Gts 10 (16)
Route One Mile Loop
Comments My foot is finally healed! It felt so good to throw on my running shoes (now with custom orthotics) and get out the door, even if only for a mile. Tomorrow I'll push it a little further, I just wanted to make sure I'd be pain free after today's run.

I can tell I have a ways to go before I'm back in shape. Even on this short easy run I could feel my lungs burning a little. Foot felt fine, though, and that's all I care about.
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May 2011 Overview

Still no running.  Looks like I'll have to wait until June 15th to start back in.

April 2011 Overview

Still injured.  The recovery is taking longer than expected, although I'm able to start transitioning our of my boot soon.  I'll be out by May 7th, and can start doing some light physical therapy.  If all goes well, I will get the OK to start running on June 1st.

Boston Marathon 2011

March 2011 Overview

Still injured... tried to do some cross training, but realized I just like to run.

Sun March 13th - 20mi

Time of day 2:00 PM
Distance 20.00 mi
Duration 1:20:00 @ 15 mi/hr
Comments Not sure how fast I'm biking, since it's just on the trainer, but I figure 15mph is about right. Watched Howl while riding today.
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Sat March 12th - 15mi

Distance 15.00 mi
Duration 1:00:00 @ 15 mi/hr
Comments biked for a little over an hour on my peugeot hooked up to a trainer
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Wed March 2nd - 0.25mi

Distance 0.25 mi
Comments swam at the YMCA
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February 2011 Overview

I partially tore my left peroneus longus - a tendon on the side of the foot - on February 21, which will result in 3-12 weeks in a walking boot.  No Boston Marathon....

Mon February 21st - 20.16mi

Time of day 10:30 AM
Distance 20.16 mi
Shoe Adrenaline Gts 10 (16)
Route Coach P Loop - 20
Temperature 45°F
Wind Light
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Great long run. Felt good, still not sore from the race. Probably because I ran so slowly due to the wind. Anyway, this run felt really good today. Light rain. Great route suggested by Coach P.
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Sun February 20th - 13mi

Distance 13.00 mi
Comments MLK loop. A little chilly. Not sore at all.
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Sat February 19th - 12.214mi

Time of day 8:00 AM
Distance 6.21 mi
Duration 35:54 @ 5:46 min/mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments By George 10k - 7th Place

Potomac Valley RR race on Hains Point with the GRC crew - PMurph, Dusen, Charlie, Wiggy, Sam, and Outlaw. The wind was crazy - gusts around 45mph, white caps on the Potomac coming up over the sidewalk. We did a very windy warmup loop. I went out on pace, although I don't know what that pace was because I wasn't wearing a watch. Right after the mile mark there was a turn around the tip of Hains Point whereupon I hit a wall of wind. The next half mile was brutal until the turnaround, which was followed by a half mile with the wind at my back. The course was an out, back, out, back, so I went back the same way I came. This guy in an orange singlet tried to catch up to me during the first windy section, but died after the turnaround. He came back and caught me just as we were heading into the windy section the second time, so I let him go by and drafted off of him. I felt kind of bad, since it was a small race, so I offered to share the wind breaking with him. He took m e up on my offer for a moment, then took over again, which I was happy to let him do. We caught up to t-shirt kid just as we hit the final turnaround, then t-shirt kid and I dropped orange singlet guy and duked it out for about a mile before t-shirt kid started falling off the pace. Charlie was there to pull me in for about half a mile leading up to the finish, which was immensely helpful at the end of a long, hard, windy race.

Cooled down to the Jefferson Memorial and back. Ended up winning a cherry pie for being 3rd in my age group. 7th place overall.

1 Karl Dusen M 28 North Bethesda MD 31:57
2 Gerald Allen Greenlaw M 23 Alexandria VA 32:37
3 Joey Wiegner M 28 North Bethesda MD 32:46
4 Samuel Luff M 24 Rockville MD 33:11
5 David Wertz M 35 Arlington VA 35:07
6 Patrick Murphy M 26 Washington DC 35:12
7 Patrick Hughes M 24 Washington DC 35:54

http://www.pvtc.org/20110219.html
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Sat February 19th - 1mi

Time of day 6:00 AM
Distance 1.00 mi
Shoe Gel-ds Racer 8 (1)
Comments early morning shakeout run
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Fri February 18th - 1mi

Time of day 8:00 PM
Distance 1.00 mi
Comments extra credit run
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Fri February 18th - 6mi

Time of day 6:30 PM
Distance 6.00 mi
Shoe Gel-ds Racer 8 (1)
Comments run around adams morgan and dupont.
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Fri February 18th - 4mi

Time of day 11:30 AM
Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Gel-ds Racer 8 (1)
Route YMCA Treadmill
Comments treadmill
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Wed February 16th - 10mi

Time of day 6:30 PM
Distance 4.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments Track workout with the GRC crew. 2x1600m, 2x800m, 4x400m.

5:08
5:07
2:30
2:29
70
72
73
71

Felt pretty good for my first time on the track in over a year.
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Tue February 15th - 6mi

Time of day 8:30 PM
Distance 6.00 mi
Duration 42:00 @ 7:00 min/mi
Comments Ran after bocce with PMurph. Up Mass Ave hill to the Cathedral, then back via Adams Morgan.
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Mon February 14th - 0.25mi

Distance 0.25 mi
Duration 01:02 @ 4:08 min/mi
Comments Robbery-Snatch. LOF A..B/M..14-17YOA..DARK GREY HOODIE...DARK JEANS. DO NOT TAKE ACTION CALL 911 W/EVENT #I20110072927
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Sat February 12th - 10mi

Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Felt a little sore, but loosened up around mile 8.
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Fri February 11th - 16mi

Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Distance WU/CD 6.00 mi
Comments Ten miles at marathon pace in rock creek park on the hills. Roads were a bit icy, but there were no cars.
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