Time of day 6:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran from Coach P's house to PMurph's house for a Ward One Warrior loop, then back to Coach P's house. Good to get on some semi-hilly trails. About 10 miles, but could have been a little longer.
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Thursday, September 22, 2011
Sunday, September 18, 2011
Sun September 18th - 18mi
Time of day 9:00 AM
Distance 18.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good long run. Ran up Mass ave to Wisconsin, through Tenley Town and AU, then down to Georgetown and back along the Mall. Picked up the pace as the run went on.
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Distance 18.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good long run. Ran up Mass ave to Wisconsin, through Tenley Town and AU, then down to Georgetown and back along the Mall. Picked up the pace as the run went on.
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Saturday, September 17, 2011
Sat September 17th - 10mi
Time of day 9:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Temperature 55°F
Comments Easy recovery run from the tempo yesterday. I'm a little sore, but not too bad. It has been cold for the last few days. I had to stop for a few minutes for Biden's motorcade.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Temperature 55°F
Comments Easy recovery run from the tempo yesterday. I'm a little sore, but not too bad. It has been cold for the last few days. I had to stop for a few minutes for Biden's motorcade.
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Fri September 16th - 10mi
Time of day 6:30 AM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 4.00 mi
Temperature 50°F
Comments Two mile warmup, six miles at tempo pace (no watch, but probably close to 6 min/mile, possibly a little slower, but not much), two mile cooldown. The tempo part felt great, and I was rolling for a lot of it. This helped boost my confidence a little -- I can feel myself getting back into shape.
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Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 4.00 mi
Temperature 50°F
Comments Two mile warmup, six miles at tempo pace (no watch, but probably close to 6 min/mile, possibly a little slower, but not much), two mile cooldown. The tempo part felt great, and I was rolling for a lot of it. This helped boost my confidence a little -- I can feel myself getting back into shape.
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Tuesday, September 13, 2011
Tue September 13th - 5mi
Time of day 7:00 AM
Distance 5.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Easy morning run. Will try to get out for anoter run this afternoon if I'm not stuck at work.
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Distance 5.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Easy morning run. Will try to get out for anoter run this afternoon if I'm not stuck at work.
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Sunday, September 11, 2011
Sun September 11th - 17.214mi
Time of day 9:00 AM
Distance 6.21 mi
Duration 35:34 @ 5:43 min/mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 11.00 mi
Wind None
Conditions Sunny and Dry
Intensity Hard
Overall Feeling Average
Comments Ran 4 miles from my house to the transition area. Stopped at 7-11 for coffee and Cheerios.
Made it to the transition area around 6:30am, then had to wait around a while for the race to start. The first waves went off at 7am (bike, not swim - the swim was cancelled because all the rain we've had had caused sewage overflow and debris in the Potomac), but Dan took off closer to 7:45am. I ran another 2 miles while Dan was out biking a 1:07:35 40k.
I ran the full length of the transition zone, which added about 300m of mud to the run. The course itself was nice and flat. The weather was much nicer than last year, although the sun was out and it got a little hot out on the road. The course looped down Independence to 15th, up to the Washington Monument, then back down to Hains Point where we looped around the tip and back to finish a little sooner than most races on Hains Point finish. I didn't get passed by anyone, and I passed a ton of people, although I think I would have rather had some competition to push me through. I finished my first race since January in 35:34 - 12 seconds slower than the fastest relay runner.
My team finished 1st in the CQ/Roll Call Congressional Challenge Division, and 2nd overall - just 21 seconds slower than the 1st place team that had the guy who beat me by 12 seconds on it.
After the awards ceremony, I ran past the new MLK memorial, then to the Capitol, then home - about 6 miles in all.
Results: http://onlineraceresults.com/race/view_plain_text.php?race_id=21269
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Distance 6.21 mi
Duration 35:34 @ 5:43 min/mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 11.00 mi
Wind None
Conditions Sunny and Dry
Intensity Hard
Overall Feeling Average
Comments Ran 4 miles from my house to the transition area. Stopped at 7-11 for coffee and Cheerios.
Made it to the transition area around 6:30am, then had to wait around a while for the race to start. The first waves went off at 7am (bike, not swim - the swim was cancelled because all the rain we've had had caused sewage overflow and debris in the Potomac), but Dan took off closer to 7:45am. I ran another 2 miles while Dan was out biking a 1:07:35 40k.
I ran the full length of the transition zone, which added about 300m of mud to the run. The course itself was nice and flat. The weather was much nicer than last year, although the sun was out and it got a little hot out on the road. The course looped down Independence to 15th, up to the Washington Monument, then back down to Hains Point where we looped around the tip and back to finish a little sooner than most races on Hains Point finish. I didn't get passed by anyone, and I passed a ton of people, although I think I would have rather had some competition to push me through. I finished my first race since January in 35:34 - 12 seconds slower than the fastest relay runner.
My team finished 1st in the CQ/Roll Call Congressional Challenge Division, and 2nd overall - just 21 seconds slower than the 1st place team that had the guy who beat me by 12 seconds on it.
After the awards ceremony, I ran past the new MLK memorial, then to the Capitol, then home - about 6 miles in all.
Results: http://onlineraceresults.com/race/view_plain_text.php?race_id=21269
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Thu September 8th - 10mi
Time of day 6:45 AM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 6.00 mi
Conditions Showers
Comments good tempo workout. at least 4 miles, but could have been closer to 5. lots of rain.
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Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 6.00 mi
Conditions Showers
Comments good tempo workout. at least 4 miles, but could have been closer to 5. lots of rain.
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Sat September 10th - 10mi
Time of day 8:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy gtown loop. felt good, but kept it easy due to the race tomorrow.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy gtown loop. felt good, but kept it easy due to the race tomorrow.
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Wed September 7th - 10mi
Time of day 6:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy georgetown loop before work. hard to wake up, but i want to try to run more often in the morning.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy georgetown loop before work. hard to wake up, but i want to try to run more often in the morning.
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Fri September 2nd - 10mi
Time of day 7:30 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy ten after work
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments easy ten after work
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Thu September 1st - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments gtown loop
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments gtown loop
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Thursday, September 1, 2011
Wed August 31st - 10mi
Time of day 8:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Georgetown loop with 10 x 1 minute striders. First run I've done in a while that has been completely in the dark. Good practice for the Ragnar Relay.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Georgetown loop with 10 x 1 minute striders. First run I've done in a while that has been completely in the dark. Good practice for the Ragnar Relay.
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Fri August 26th - 9mi
Time of day 3:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 5.00 mi
Comments 4 miles at 15k pace. I wanted to get these down below 6 minutes/mile, but for my first real workout since coming back from my foot injury this wasn't so bad.
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Distance 4.00 mi
Shoe Adrenaline Gts 11 (17)
Distance WU/CD 5.00 mi
Comments 4 miles at 15k pace. I wanted to get these down below 6 minutes/mile, but for my first real workout since coming back from my foot injury this wasn't so bad.
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Thursday, August 25, 2011
Thu August 25th - 12mi
Time of day 10:00 AM
Distance 12.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run - thrice around the neighborhood loop. A little cooler today than it has been. Felt really good after a couple of days off. No foot pain.
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Distance 12.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run - thrice around the neighborhood loop. A little cooler today than it has been. Felt really good after a couple of days off. No foot pain.
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Monday, August 22, 2011
Mon August 22nd - 11mi
Time of day 11:30 AM
Distance 11.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run -- two loops. Ran the second loop quite a bit faster than the first one. Added on at the end.
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Distance 11.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Good run -- two loops. Ran the second loop quite a bit faster than the first one. Added on at the end.
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Sun August 21st - 9mi
Time of day 10:00 AM
Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Twice around the neighborhood loop. Felt pretty good, but a little sore. There was some good shade along the way.
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Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Twice around the neighborhood loop. Felt pretty good, but a little sore. There was some good shade along the way.
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Sunday, August 21, 2011
Sat August 20th - 5.2mi
Time of day 11:00 AM
Distance 5.20 mi
Shoe Adrenaline Gts 11 (17)
Comments Slow run after the long run yesterday. My legs are a little sore, but not too bad. Stuck to the roads today.
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Distance 5.20 mi
Shoe Adrenaline Gts 11 (17)
Comments Slow run after the long run yesterday. My legs are a little sore, but not too bad. Stuck to the roads today.
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Fri August 19th - 17mi
Time of day 9:30 AM
Distance 17.00 mi
Shoe Adrenaline Gts 11 (17)
Comments I don't know if I've ever been as lost as I was today. I thought I would try exploring some new trails, then an hour later I popped out in the town two towns over with no idea how to get back. It turned what was supposed to be a 12 mile run into a 17 mile run--my longest since February. The one upside was that the trails I was running on were great!
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Distance 17.00 mi
Shoe Adrenaline Gts 11 (17)
Comments I don't know if I've ever been as lost as I was today. I thought I would try exploring some new trails, then an hour later I popped out in the town two towns over with no idea how to get back. It turned what was supposed to be a 12 mile run into a 17 mile run--my longest since February. The one upside was that the trails I was running on were great!
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Tue August 16th - 8mi
Time of day 6:30 AM
Distance 8.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran in Hutchinson, Kansas while at a conference for work. There was a mall near my hotel, so I did four loops around the perimeter of the parking lot, then ran in town a little bit. Finished with 10x100m striders.
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Distance 8.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran in Hutchinson, Kansas while at a conference for work. There was a mall near my hotel, so I did four loops around the perimeter of the parking lot, then ran in town a little bit. Finished with 10x100m striders.
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Sunday, August 14, 2011
Sun August 14th - 10mi
Time of day 11:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments loop through rock creek park via the boston training loop. half on trails, half on roads. felt pretty good. there was a point going up a steep trail that i feel my foot bothering me, but i'm increasingly convinced that it's just my imagination.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Comments loop through rock creek park via the boston training loop. half on trails, half on roads. felt pretty good. there was a point going up a steep trail that i feel my foot bothering me, but i'm increasingly convinced that it's just my imagination.
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Sat August 13th - 9mi
Time of day 9:30 AM
Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments ran from my house, around the capitol building, then finished at the office. rode my bike from the office back home.
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Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Comments ran from my house, around the capitol building, then finished at the office. rode my bike from the office back home.
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Monday, July 25, 2011
Sun July 24th - 6mi
Time of day 7:30 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Great, fast run. One of the first runs back where I really felt like a runner again. Out to Georgetown and back. Hot and humid.
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Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Great, fast run. One of the first runs back where I really felt like a runner again. Out to Georgetown and back. Hot and humid.
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Saturday, July 23, 2011
Sat July 23rd - 9mi
Time of day 10:00 AM
Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Temperature 95°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run. Heat index of 113 today. Felt better than I did the other day with Fleish, despite the heat. Ran into Georgetown, then down along the Mall and back up 12th. It's been a while (15 weeks?) since I've done this run and a few things have changed, most notable is that the park on Wisconsin and K Street is almost finished. Picked it up a little in the last two miles.
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Distance 9.00 mi
Shoe Adrenaline Gts 11 (17)
Temperature 95°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Good
Comments Great run. Heat index of 113 today. Felt better than I did the other day with Fleish, despite the heat. Ran into Georgetown, then down along the Mall and back up 12th. It's been a while (15 weeks?) since I've done this run and a few things have changed, most notable is that the park on Wisconsin and K Street is almost finished. Picked it up a little in the last two miles.
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Friday, July 22, 2011
Thu July 21st - 8.1mi
Time of day 8:15 PM
Distance 8.10 mi
Shoe Adrenaline Gts 11 (17)
Temperature 98°F
Comments Ran in Virginia with Fleisher. Good run on paved trails, gravel trails, and about a mile or so on artificial turf. Hot and humid.
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Distance 8.10 mi
Shoe Adrenaline Gts 11 (17)
Temperature 98°F
Comments Ran in Virginia with Fleisher. Good run on paved trails, gravel trails, and about a mile or so on artificial turf. Hot and humid.
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Wed July 20th - 2.2mi
Time of day 7:00 PM
Distance 2.20 mi
Comments out to adams morgan and back. my right achilles was sore, so i turned around early.
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Distance 2.20 mi
Comments out to adams morgan and back. my right achilles was sore, so i turned around early.
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Tue July 19th - 6mi
Time of day 6:45 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments out to wisconsin and back
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Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Comments out to wisconsin and back
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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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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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Distance 5.00 mi
Shoe Adrenaline Gts 10 (16)
Route YMCA Treadmill
Comments quick tempo run during lunch
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Tuesday, July 5, 2011
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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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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Sunday, July 3, 2011
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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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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Saturday, July 2, 2011
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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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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Friday, July 1, 2011
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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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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