Time of day 11:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
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Saturday, May 19, 2012
Friday, March 30, 2012
Thu March 29th - 13mi
Time of day 6:15 PM
Distance 13.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Great run with Towpath after work. We met at 17th and M and ran up into Rock Creek Park past the Capitol Ruins, then I ran back to the office to add on a little bit, then home. Good pace, no IT band issues during the run, although it tightened up a lot while I was trying to go to bed. Ice and foam roller.
Capitol Ruins: http://www.flickr.com/photos/esshots/6711186175/in/set-72157628903268749/
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Distance 13.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Great run with Towpath after work. We met at 17th and M and ran up into Rock Creek Park past the Capitol Ruins, then I ran back to the office to add on a little bit, then home. Good pace, no IT band issues during the run, although it tightened up a lot while I was trying to go to bed. Ice and foam roller.
Capitol Ruins: http://www.flickr.com/photos/esshots/6711186175/in/set-72157628903268749/
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Wednesday, March 21, 2012
Tue March 20th - 14mi
Time of day 8:00 PM
Distance 14.00 mi
Shoe Adrenaline Gts 10 (18)
Comments marathon pace hill workout. ran up, down, then back up massachusetts ave hill, then down the other side, up to AU, then down into Georgetown. the marathon pace portion was about 8 miles, and the rest was relatively easy. The elevation gain was roughly 360 feet up and down on mass ave - roughly 820 feet total uphill and about the same downhill.
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Distance 14.00 mi
Shoe Adrenaline Gts 10 (18)
Comments marathon pace hill workout. ran up, down, then back up massachusetts ave hill, then down the other side, up to AU, then down into Georgetown. the marathon pace portion was about 8 miles, and the rest was relatively easy. The elevation gain was roughly 360 feet up and down on mass ave - roughly 820 feet total uphill and about the same downhill.
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Sun March 18th - 14mi
Time of day 2:30 PM
Distance 14.00 mi
Shoe Adrenaline Gts 10 (18)
Comments good ms. sharon loop - got on some trails for a little bit
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Distance 14.00 mi
Shoe Adrenaline Gts 10 (18)
Comments good ms. sharon loop - got on some trails for a little bit
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Sun March 11th - 15mi
Time of day 2:15 PM
Distance 15.00 mi
Shoe Adrenaline Gts 10 (18)
Comments ran with pmurph and brian for 13 miles, then added on a little bit more. good pace.
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Distance 15.00 mi
Shoe Adrenaline Gts 10 (18)
Comments ran with pmurph and brian for 13 miles, then added on a little bit more. good pace.
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Thu March 1st - 10mi
Time of day 1:15 PM
Distance 10.00 mi
Comments first run after getting back from chile and argentina
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Distance 10.00 mi
Comments first run after getting back from chile and argentina
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Tue February 21st - 8mi
Time of day 1:15 PM
Distance 8.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Last run in Chile
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Distance 8.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Last run in Chile
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Sun February 19th - 10mi
Time of day 1:15 PM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Ran up and down the beach with two Chilean Marines. My knee didn't hurt, but I could tell it was on the verge of getting really painful.
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Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Ran up and down the beach with two Chilean Marines. My knee didn't hurt, but I could tell it was on the verge of getting really painful.
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Sat February 18th - 4.107mi
Time of day 1:00 PM
Distance 3.11 mi
Shoe Adrenaline Gts 10 (18)
WUCD Shoe Adrenaline Gts 10 (18)
Distance WU/CD 1.00 mi
Comments Despite my knee pain I jumped in this 10k - two loops up a mountain and back down it. I did one loop, but I could feel my knee tightening up around the 1 mile mark, so I dropped out of the race halfway through. I was in about 30th place or so at that point - the race had some incredibly fast people in it. The winner was in the 28:30 range, despite the huge mountain we were running up. That's easily worth mid-27s on a track, probably faster.
It was fun to run a race in another country. Apparently most of the races in Chile are free - the races are paid for by the government as a public health initiative and a sponsorship from a pension fund (Caja 18).
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Distance 3.11 mi
Shoe Adrenaline Gts 10 (18)
WUCD Shoe Adrenaline Gts 10 (18)
Distance WU/CD 1.00 mi
Comments Despite my knee pain I jumped in this 10k - two loops up a mountain and back down it. I did one loop, but I could feel my knee tightening up around the 1 mile mark, so I dropped out of the race halfway through. I was in about 30th place or so at that point - the race had some incredibly fast people in it. The winner was in the 28:30 range, despite the huge mountain we were running up. That's easily worth mid-27s on a track, probably faster.
It was fun to run a race in another country. Apparently most of the races in Chile are free - the races are paid for by the government as a public health initiative and a sponsorship from a pension fund (Caja 18).
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Fri February 17th - 6mi
Time of day 1:00 PM
Distance 6.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Ran along the beach in Chile. Had to stop due to some knee pain (tight IT band) in my right knee.
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Distance 6.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Ran along the beach in Chile. Had to stop due to some knee pain (tight IT band) in my right knee.
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Monday, February 6, 2012
Sun February 5th - 21mi
Time of day 9:00 AM
Distance 7.00 mi
Shoe Adrenaline Gts 10 (18)
Distance WU/CD 14.00 mi
Comments Tough workout with the GRC crew at the BCC track.
35 minute warmup (~7:00 pace)
4 miles at marathon pace (5:55, 5:58, 5:50, 5:50)
40 minute steady run (~6:30-6:40 pace)
3 mile cutdown (supposed to be 5:50, 5:40, 5:30, but I ran 5:45, 5:45, 6:00)
20 minute cooldown
Felt pretty good until that last mile and a quarter or so of the 3 mile. My right knee tightened up a little bit in the last mile of the 3 mile - I think I just need to stretch my IT band with the foam roller.
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Distance 7.00 mi
Shoe Adrenaline Gts 10 (18)
Distance WU/CD 14.00 mi
Comments Tough workout with the GRC crew at the BCC track.
35 minute warmup (~7:00 pace)
4 miles at marathon pace (5:55, 5:58, 5:50, 5:50)
40 minute steady run (~6:30-6:40 pace)
3 mile cutdown (supposed to be 5:50, 5:40, 5:30, but I ran 5:45, 5:45, 6:00)
20 minute cooldown
Felt pretty good until that last mile and a quarter or so of the 3 mile. My right knee tightened up a little bit in the last mile of the 3 mile - I think I just need to stretch my IT band with the foam roller.
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Friday, February 3, 2012
Thursday, February 2, 2012
Tue January 31st - 6mi
Time of day 7:00 AM
Distance 6.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Out to Wisconsin Ave., up to the library park, then back.
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Distance 6.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Out to Wisconsin Ave., up to the library park, then back.
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Mon January 30th - 10mi
Time of day 12:45 PM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Another Massachusetts/Wisconsin loop. Felt fine.
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Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Another Massachusetts/Wisconsin loop. Felt fine.
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Saturday, January 28, 2012
Sat January 28th - 10mi
Time of day 10:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Good run with a short (1 - 1.5 mile) uphill tempo on Mass Ave. and down Wisconsin.
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Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Good run with a short (1 - 1.5 mile) uphill tempo on Mass Ave. and down Wisconsin.
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Monday, January 23, 2012
Mon January 23rd - 11mi
Time of day 5:30 AM
Distance 11.00 mi
Shoe Gel-ds Racer 8 (1)
Comments Very early morning run with Bmac and his girlfriend Carolyn before the New England Clean Energy Transmission Summit in Boston. I ran from my hotel downtown to Bmac's apartment in Fenway, then ran a Charles River loop, then ran back to my hotel. I got somewhat lost on the way to Bmac's, but was only about 10 minutes later arriving than I had promised. I made it back to my hotel without a problem. It felt a little like being back in Rochester - probably due to the snow and ice on the ground. My feet were soaked by the end of the run because I ran in racing flats.
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Distance 11.00 mi
Shoe Gel-ds Racer 8 (1)
Comments Very early morning run with Bmac and his girlfriend Carolyn before the New England Clean Energy Transmission Summit in Boston. I ran from my hotel downtown to Bmac's apartment in Fenway, then ran a Charles River loop, then ran back to my hotel. I got somewhat lost on the way to Bmac's, but was only about 10 minutes later arriving than I had promised. I made it back to my hotel without a problem. It felt a little like being back in Rochester - probably due to the snow and ice on the ground. My feet were soaked by the end of the run because I ran in racing flats.
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Sunday, January 22, 2012
Sun January 22nd - 16mi
Time of day 12:45 PM
Distance 16.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Long run into Friendship Heights, down through Tenley Town and Georgetown, along the Mall and back home.
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Distance 16.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Long run into Friendship Heights, down through Tenley Town and Georgetown, along the Mall and back home.
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Friday, January 20, 2012
Thu January 19th - 10mi
Time of day 6:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Good morning run. A little cold, but not too bad. An old man on a bike told me "good pace" as he slowly passed me.
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Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Good morning run. A little cold, but not too bad. An old man on a bike told me "good pace" as he slowly passed me.
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Wednesday, January 18, 2012
Tue January 17th - 8mi
Time of day 7:00 PM
Distance 8.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Really warm night. Decent pace through Georgetown and around downtown DC.
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Distance 8.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Really warm night. Decent pace through Georgetown and around downtown DC.
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Monday, January 16, 2012
Mon January 16th - 10mi
Time of day 8:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Good pace. Ran the Mass Ave. hill for the third day in a row. Cold and windy, but felt ok as long as I was in the sun.
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Distance 10.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Good pace. Ran the Mass Ave. hill for the third day in a row. Cold and windy, but felt ok as long as I was in the sun.
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Sunday, January 15, 2012
Sun January 15th - 15mi
Time of day 9:30 AM
Distance 15.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Same route as yesterday, but ran quite a bit faster. Felt good.
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Distance 15.00 mi
Shoe Adrenaline Gts 10 (18)
Comments Same route as yesterday, but ran quite a bit faster. Felt good.
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