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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Sat June 28th - 8mi

Time of day 12:45 PM
Distance 8.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 81°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments First run with a GPS watch. I decided on the Garmin Forerunner 10. It seems to have better accuracy than the Timex and Nike+ models that are comparatively priced, but fewer features than the Forerunner 305 or the 310xt. The only feature I was really looking for was distance, so this bare-bones model seemed to be the best deal for me. It also has a face not much bigger than a regular stopwatch, which I appreciate.

Home for the weekend, so we went to pick strawberries. I ran home from the field down Rt. 11. Hot and sunny with a nice breeze. Felt pretty good, but the long straight run and the sun wore me down a little bit, so my pace slowed from just under 7:00 at the beginning to about 7:45 by the end.
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Thu June 26th - 8mi

Time of day 7:00 PM
Distance 8.00 mi
Shoe Gel-ds Racer 8 (1)
Comments This was a night of live music. The Smithsonian Folk Life Festival is going on this week, so around mile 3 I stopped for a minute to listen to a Chinese wooden drum dance, then at mile 6 I stopped to listen to a Kenyan band (the Kenyan tent was packed and jamming - a lot more fun than the Chinese tent), then a mile later I stumbled upon the President's Own Marine Band playing on the steps of the Capitol to about 50 tourists (I guess they do that every Wednesday with Thursday as the rain date - I learned something today).
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Wed June 25th - 4mi

Time of day 8:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 83°F
Conditions Cloudy and Humid
Intensity Easy
Overall Feeling Good
Comments Quick run around the Capitol. Had a reception to go to after work, so after loading up on wine and spring rolls I headed out for a little run before it got dark. Legs felt a little heavy after yesterday, but not too bad.
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Tue June 24th - 10.5mi

Time of day 7:00 PM
Distance 10.50 mi
Shoe Adrenaline Gts 11 (19)
Comments ran my 10.2 mile loop to georgetown and back, but spent some time zig-zagging on side streets in georgetown looking for a specific restaurant, so i added a little less than a half mile to the run. felt ok. left hamstring was a little tight.

k street was shut down for 6-7 blocks, apparently because a commuter bus hit a person. a reminder to be careful when running across the street.
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Sun June 22nd - 5mi

Time of day 8:50 AM
Distance 5.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 70°F
Wind None
Conditions Cloudy and Humid
Intensity Easy
Overall Feeling Average
Comments a little sore after yesterday, so instead of doing my planned 10 miles i cut it to 5 to be safe. the last thing i need is to get injured early in my training and not be able to toe the line at lehigh.

total mileage this week: 26.2 miles
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Sat June 21st - 10.2mi

Time of day 9:15 AM
Distance 10.20 mi
Shoe Adrenaline Gts 11 (19)
Temperature 69°F
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments longest run i've done in a long time. ran down to east capitol, past the capitol, past the monument, down to the lincoln memorial, then up into georgetown, then back along k street, then cut down to the mall again near the archives, ran past the capitol on the senate side, and back home along maryland ave. light rain and cool, which made the run very pleasant. no foot pain like i had the other day.
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Thu June 19th - 4mi

Time of day 6:15 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 78°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Average
Comments easy run around the capitol. the top of my left foot hurt from the beginning, but i loosened my laces and that seemed to help. the pain was gone after 2.5 miles or so, and the rest of the run was pain-free.
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Mon June 16th - 7mi

Time of day 7:00 PM
Distance 7.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran past the Capitol and around the Washington Monument. Felt pretty good - a little slow after the past couple of days, but I loosened up after a mile or two.
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Sun June 15th - 7.5mi

Time of day 8:00 AM
Distance 7.50 mi
Shoe Adrenaline Gts 11 (19)
Temperature 71°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments same route as yesterday around the washington monument, but when i was on my way home 3rd street and part of the mall were closed. it looked like they were filming a movie - lots of russian arms attached to cars. anyway, i had to run down to the department of energy before being able to cross, so i added another half mile to the run.

heading back up 8th street i raced a bus from east capitol to my house and won (about half a mile). good speed work. ran around the block at the end to cool down a little.
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Tue June 3rd - 6.22mi

Time of day 2:45 PM
Distance 6.22 mi
Shoe Adrenaline Gts 11 (19)
Route YMCA Treadmill
Comments ran a 10k on the treadmill at our hotel in curacao. turned the screen to a track, then pretended like i was running the 10k at states my senior year. that helped get me through an otherwise boring treadmill run.

would have liked to run outside of the hotel, but it was so hot and we were so far from anything interesting that the treadmill seemed like the best option. my outdoor would would be the equivalent of an out-and-back on a driveway through the desert.
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Sat June 14th - 7mi

Time of day 2:00 PM
Distance 7.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 76°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments my usual run around the capitol, except that i extended it to run down the mall around the washington monument and back. nice sunny day, not too hot. there was a lot going on down on the mall, so this run required a lot of tourist dodging.
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Sat May 31st - 4mi

Time of day 7:00 AM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Route YMCA Treadmill
Comments another morning run on the treadmill at the santa barbara beach and golf resort in curacao
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Thu May 29th - 4mi

Time of day 7:00 AM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Route YMCA Treadmill
Comments easy run on the treadmill at our hotel in curacao. the treadmills were in front of windows facing the pool and the ocean, so i had a great view for the run.
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Sun May 25th - 5mi

Time of day 2:30 PM
Distance 4.00 mi
Distance WU/CD 1.00 mi
Comments pre-wedding run to kill some time before getting ready. this ended up turning into a race, since i had joe and danny on either side of me and we could all see each others' pace. i was leading danny for a little bit before my glasses fell on the treadmill and shot across the room (they were fine - otherwise we would have had a minor situation on our hands).

ended up running 4 miles right around 6:15-6:25 pace. fastest running i've done in a while, but i recovered in time to walk down the aisle without limping or crawling.
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Fri May 23rd - 4.5mi

Time of day 2:30 PM
Distance 4.50 mi
Shoe Adrenaline Gts 11 (19)
Comments ran around the capitol building with joe once he got here from boston. good to take a break from wedding prep for a few minutes.
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Thu January 2nd - 4mi

Time of day 9:30 AM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments ran around the capitol building
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