Distance 2.00 mi
Duration 16:00 @ 8:00 min/mi
Shoe Adrenaline Gts 9 (15)
Comments still feeling awful. need to kick this sore throat/fever combo.
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Saturday, February 27, 2010
Fri February 26th - 6mi
Time of day 5:00 PM
Distance 6.00 mi
Comments hard, but short bike ride up massachusetts. not feeling well at all.
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Distance 6.00 mi
Comments hard, but short bike ride up massachusetts. not feeling well at all.
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Thursday, February 25, 2010
Wed February 24th - 4mi
Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Sunny and Dry
Comments morning run
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Duration 30:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Sunny and Dry
Comments morning run
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Tue February 23rd - 8.5mi
Distance 8.50 mi
Duration 59:01 @ 6:56 min/mi
Shoe Adrenaline Gts 9 (15)
Comments quick run down to dupont, up connecticut and over nebraska. 5x100m striders at the end.
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Duration 59:01 @ 6:56 min/mi
Shoe Adrenaline Gts 9 (15)
Comments quick run down to dupont, up connecticut and over nebraska. 5x100m striders at the end.
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Mon February 22nd - 9mi
Distance 9.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 36°F
Conditions Showers
Intensity Easy
Overall Feeling Excellent
Comments ran with pmurph in the rain. met up with matias down by the volleyball courts by chance.
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Shoe Adrenaline Gts 9 (15)
Temperature 36°F
Conditions Showers
Intensity Easy
Overall Feeling Excellent
Comments ran with pmurph in the rain. met up with matias down by the volleyball courts by chance.
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Sat February 20th - 14mi
Distance 14.00 mi
Duration 1:36:00 @ 6:51 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Wind Significant
Comments run with the grc crew. just ort of wandered around dc and made our way down to hains point.
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Duration 1:36:00 @ 6:51 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Wind Significant
Comments run with the grc crew. just ort of wandered around dc and made our way down to hains point.
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Thu February 18th - 6mi
Distance 6.00 mi
Duration 45:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Comments treadmill at work
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Duration 45:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Comments treadmill at work
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Friday, February 12, 2010
Fri February 12th - 2.5mi
Distance 2.50 mi
Temperature 30°F
Comments Couldn't sleep last night, so waking up early was difficult to say the least. Got a couple miles in just to say that I got out. Back to work today.
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Temperature 30°F
Comments Couldn't sleep last night, so waking up early was difficult to say the least. Got a couple miles in just to say that I got out. Back to work today.
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Thursday, February 11, 2010
Thu February 11th - 10mi
Time of day 10:00 AM
Distance 10.00 mi
Duration 1:15:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 30°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Met up with PMurph to do our Capitol loop this morning. Some streets are cleared, but most have a foot of slush on them and some are still covered in snow drifts and ice. Some parts just felt like I was running through loose sand. It's warm and sunny today, so maybe roads and sidewalks will start to clear up soon.
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Distance 10.00 mi
Duration 1:15:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 30°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Met up with PMurph to do our Capitol loop this morning. Some streets are cleared, but most have a foot of slush on them and some are still covered in snow drifts and ice. Some parts just felt like I was running through loose sand. It's warm and sunny today, so maybe roads and sidewalks will start to clear up soon.
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Wednesday, February 10, 2010
Wed February 10th - 14mi (2)
Time of day 4:30 PM
Distance 6.00 mi
Duration 42:38 @ 7:06 min/mi
Shoe Zoom Waffle Xc 7 (Orang)
Temperature 23°F
Wind Significant
Conditions Snowing
Intensity Moderate
Overall Feeling Good
Comments Threw on my spikes (h/t Towpath) and cruised on over to Georgetown and back. Got a high five from some dude in the street. I was cruising on the clearer parts of the run, but the parts where the snow has drifted were DEEP. The bank I had to climb over to get to my house is taller than I am. The snow has pretty much stopped, but it's still super windy out.
Time of day 10:00 AM
Distance 8.00 mi
Duration 1:02:00 @ 7:45 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 21°F
Wind Strong
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments It's the end of the world as we know it... for real. It's the end of the world. Running at the height of the blizzard doesn't help, but oh man was this an intense run. Ran out Florida with PMurph to H street NE and back via H street and N Capitol. It was a whiteout, and there was really strong wind (20mph sustained, 36mph gusts). Thankfully I had the foresight to wear sunglasses (not that there was any sun, it's just that my Harbor Freight snow goggles are in my car, which is still snowed in in Glover Park). The first half of the run was pleasant enough, but we made the rookie mistake of running with the wind on the way out and running against the wind on the way home. Runner's World 101. By the time we made it back to Columbia Heights we were both covered in snow and our faces had frozen off. I would like to get a few more miles in this afternoon when it clears up, but we'll see. I might be blocking out some particularly heinous runs from my time in Rochester, but this ranks in the top 5 most snowy runs of all time.
From the National Weather Service:
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Distance 6.00 mi
Duration 42:38 @ 7:06 min/mi
Shoe Zoom Waffle Xc 7 (Orang)
Temperature 23°F
Wind Significant
Conditions Snowing
Intensity Moderate
Overall Feeling Good
Comments Threw on my spikes (h/t Towpath) and cruised on over to Georgetown and back. Got a high five from some dude in the street. I was cruising on the clearer parts of the run, but the parts where the snow has drifted were DEEP. The bank I had to climb over to get to my house is taller than I am. The snow has pretty much stopped, but it's still super windy out.
Time of day 10:00 AM
Distance 8.00 mi
Duration 1:02:00 @ 7:45 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 21°F
Wind Strong
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments It's the end of the world as we know it... for real. It's the end of the world. Running at the height of the blizzard doesn't help, but oh man was this an intense run. Ran out Florida with PMurph to H street NE and back via H street and N Capitol. It was a whiteout, and there was really strong wind (20mph sustained, 36mph gusts). Thankfully I had the foresight to wear sunglasses (not that there was any sun, it's just that my Harbor Freight snow goggles are in my car, which is still snowed in in Glover Park). The first half of the run was pleasant enough, but we made the rookie mistake of running with the wind on the way out and running against the wind on the way home. Runner's World 101. By the time we made it back to Columbia Heights we were both covered in snow and our faces had frozen off. I would like to get a few more miles in this afternoon when it clears up, but we'll see. I might be blocking out some particularly heinous runs from my time in Rochester, but this ranks in the top 5 most snowy runs of all time.
From the National Weather Service:
LIFE THREATENING BLIZZARD CONDITIONS ARE OCCURRING ACROSS
THE REGION AND WILL
CONTINUE THROUGH EARLY EVENING...WIND GUSTS OVER 40 MPH
ARE OCCURRING THROUGHOUT
THE AREA...COUPLED WITH FALLING HEAVY SNOW AND BLOWING
SNOW PRODUCING WHITE-OUT
CONDITIONS ACROSS THE REGION. PEOPLE ARE ENCOURAGED
NOT TO PANIC...BUT TO SIMPLY
STAY INSIDE...ENJOY YOUR FAVORITE INDOOR ACTIVITIES...
AND RIDE THIS STORM OUT.
IF YOU GET STRANDED IN YOUR VEHICLE...DO NOT LEAVE
YOUR CAR TO TRY TO WALK FOR
ASSISTANCE...YOU CAN QUICKLY BECOME DISORIENTED
IN WIND DRIVEN SNOW AND COLD.
THIS STORM WILL SUBSIDE EARLY THIS EVENING...
SO WAIT IN YOUR CAR FOR EMERGENCY
HELP TO ARRIVE. PERIODICALLY RUN YOUR ENGINE FOR
ABOUT 10 MINUTES EACH HOUR FOR
HEAT. ENSURE YOUR EXHAUST PIPE IS CLEARED OF SNOW
AND ICE. CRACK YOUR WINDOWS TO
AVOID CARBON MONOXIDE POISONING. TIE A COLORED
CLOTH TO YOUR CARS ANTENNA OR
WINDOW TO BE VISIBLE TO RESCUERS. FROM TIME-TO-TIME...
MOVE YOUR ARMS...LEGS...
FINGERS...AND TOES TO KEEP BLOOD CIRCULATING.
I've been moving my legs at least...
Photo Credit: DCist
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Tuesday, February 9, 2010
Tue February 9th - 8mi
Time of day 11:00 AM
Distance 4.00 mi
Duration 24:00 @ 6:00 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 4.00 mi
Conditions Indoors
Intensity Hard
Overall Feeling Bad
Comments Ran to my office building to hop on the treadmill for a sure-footed workout. The office was closed today, so the gym was empty. I felt like crap, but pushed through 4 miles. I think my legs are tired from fighting through the snow for the past few days. Now we're poised to get 10"-20" more. Tomorrow might be another treadmill day.
Distance 4.00 mi
Duration 24:00 @ 6:00 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 4.00 mi
Conditions Indoors
Intensity Hard
Overall Feeling Bad
Comments Ran to my office building to hop on the treadmill for a sure-footed workout. The office was closed today, so the gym was empty. I felt like crap, but pushed through 4 miles. I think my legs are tired from fighting through the snow for the past few days. Now we're poised to get 10"-20" more. Tomorrow might be another treadmill day.
Monday, February 8, 2010
Mon February 8th - 13mi
Time of day 11:00 AM
Distance 13.00 mi
Duration 1:42:00 @ 7:50 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 34°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Great run. Packed up my gear in my trusty EMS backpack (that I've had since Jr. High) and headed back to Columbia Heights from Glover Park. I have temporarily abandoned my car as a lost cause until we get a few warm days to melt some of the snow on the side streets. As it is, I don't expect to move my car back to CH any time soon. We're supposed to get another 10"-20" starting tomorrow at noon.
I ran down Calvert to Mass Ave, where I cut down into Rock Creek Park. The trails were nice and packed from cross country skiers and snow shoers, so surprisingly the trails had the best footing of my whole run. I dropped my 12 pound backpack off at homea after the first 5 miles, then headed back into RCP for another 8. Very nice day.
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Distance 13.00 mi
Duration 1:42:00 @ 7:50 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 34°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Great run. Packed up my gear in my trusty EMS backpack (that I've had since Jr. High) and headed back to Columbia Heights from Glover Park. I have temporarily abandoned my car as a lost cause until we get a few warm days to melt some of the snow on the side streets. As it is, I don't expect to move my car back to CH any time soon. We're supposed to get another 10"-20" starting tomorrow at noon.
I ran down Calvert to Mass Ave, where I cut down into Rock Creek Park. The trails were nice and packed from cross country skiers and snow shoers, so surprisingly the trails had the best footing of my whole run. I dropped my 12 pound backpack off at homea after the first 5 miles, then headed back into RCP for another 8. Very nice day.
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Sunday, February 7, 2010
Sun February 7th - 12mi
Time of day 9:30 AM
Distance 12.00 mi
Duration 1:36:00 @ 8:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Snow Emergency Loop
Temperature 25°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Same loop as yesterday. The streets were in slightly better shape, but there was more slush today. It's hard to say whether or not they will have it all cleaned up by tomorrow. The main streets looked O.K., but the side streets have not been touched. I can't move my car because it's under 28.5" of snow. Even if I cleared off my car, the street it's on is still completely covered and impassable.
Bright sun and feels warmer than it is.
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Distance 12.00 mi
Duration 1:36:00 @ 8:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Snow Emergency Loop
Temperature 25°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Same loop as yesterday. The streets were in slightly better shape, but there was more slush today. It's hard to say whether or not they will have it all cleaned up by tomorrow. The main streets looked O.K., but the side streets have not been touched. I can't move my car because it's under 28.5" of snow. Even if I cleared off my car, the street it's on is still completely covered and impassable.
Bright sun and feels warmer than it is.
Photo Credit: Prince of Petworth
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Saturday, February 6, 2010
Sat February 6th - 12mi
Time of day 9:15 AM
Distance 12.00 mi
Duration 1:40:00 @ 8:20 min/mi
Shoe Adrenaline Gts 9 (15)
Route Snow Emergency Loop
Temperature 30°F
Wind Strong
Conditions Snowing
Intensity Easy
Overall Feeling Excellent
Comments Meant to meet up with PMurph and Jake Marrin, but couldn't find them in the blizzard. The snow is pretty awesome. We've already gotten about 20" and it's still coming down hard. I had to run on the snow evacuation routes, because none of the other streets were plowed. Headed down Wisco to M Street, then down Pennsylvania to the Capitol, around the Capitol, then back home the same way.
While looping around the Capitol I had to cut down around the Visitor's Center, and for those of you who have seen it, you know that the pathways are cut down into the ground. Well, I cut down there, but I couldn't see a pathway, so I ended up falling off one of the "cliffs" into a snowbank up to my bellybutton. Pretty fun.
A bunch of trees/branches had fallen over/down, which wasn't too much of a nuisance for me, since I was in the street for most of the run. Sucks for the trees, though.
I saw two other runners, a bunch of cross country skiers, and one snow shoer.
Most of the city is shut down, except for CVS, so I stopped in to get some provisions (Oreos). Ran the last mile with a shopping bag.
Awesome run. The best part was that it is not too cold. There is a lot of wind , though, so I had to squint my eyes in some parts. Where are my snow goggles from Harbor Freight when I need them? It reminds me of the old days in Rochester. I think we'll have this snow for a while. I only saw two or three plows in the 1:45 or so that I was out there.
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Distance 12.00 mi
Duration 1:40:00 @ 8:20 min/mi
Shoe Adrenaline Gts 9 (15)
Route Snow Emergency Loop
Temperature 30°F
Wind Strong
Conditions Snowing
Intensity Easy
Overall Feeling Excellent
Comments Meant to meet up with PMurph and Jake Marrin, but couldn't find them in the blizzard. The snow is pretty awesome. We've already gotten about 20" and it's still coming down hard. I had to run on the snow evacuation routes, because none of the other streets were plowed. Headed down Wisco to M Street, then down Pennsylvania to the Capitol, around the Capitol, then back home the same way.
While looping around the Capitol I had to cut down around the Visitor's Center, and for those of you who have seen it, you know that the pathways are cut down into the ground. Well, I cut down there, but I couldn't see a pathway, so I ended up falling off one of the "cliffs" into a snowbank up to my bellybutton. Pretty fun.
A bunch of trees/branches had fallen over/down, which wasn't too much of a nuisance for me, since I was in the street for most of the run. Sucks for the trees, though.
I saw two other runners, a bunch of cross country skiers, and one snow shoer.
Most of the city is shut down, except for CVS, so I stopped in to get some provisions (Oreos). Ran the last mile with a shopping bag.
Awesome run. The best part was that it is not too cold. There is a lot of wind , though, so I had to squint my eyes in some parts. Where are my snow goggles from Harbor Freight when I need them? It reminds me of the old days in Rochester. I think we'll have this snow for a while. I only saw two or three plows in the 1:45 or so that I was out there.
Photo Credit: Washington Post
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Friday, February 5, 2010
Fri February 5th - 9mi
Time of day 6:30 AM
Distance 9.00 mi
Duration 1:05:00 @ 7:13 min/mi
Shoe Adrenaline Gts 9 (15)
Route GW Char Loop
Temperature 35°F
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Average
Comments Met up with PMurph at Mass&Florida for a modified version of the Georgetown loop, the only difference being I started in Glover Park and ran down Mass to Q, and then turned up 23rd to go past GWU, then back to Glover Park via M Street and Wisco. Felt OK, but feel a little sick. Made sure to run in the morning before Snomaggedon hits.
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Distance 9.00 mi
Duration 1:05:00 @ 7:13 min/mi
Shoe Adrenaline Gts 9 (15)
Route GW Char Loop
Temperature 35°F
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Average
Comments Met up with PMurph at Mass&Florida for a modified version of the Georgetown loop, the only difference being I started in Glover Park and ran down Mass to Q, and then turned up 23rd to go past GWU, then back to Glover Park via M Street and Wisco. Felt OK, but feel a little sick. Made sure to run in the morning before Snomaggedon hits.
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Thu February 4th - 9mi
Time of day 6:45 PM
Distance 9.00 mi
Duration 1:06:41 @ 7:24 min/mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Temperature 35°F
Conditions Night
Comments American loop, but had to cut it short due to stomach cramps. Had to stop twice. Started out running just over 6 minute pace, but slowed down once my stomach started to bother me.
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Distance 9.00 mi
Duration 1:06:41 @ 7:24 min/mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Temperature 35°F
Conditions Night
Comments American loop, but had to cut it short due to stomach cramps. Had to stop twice. Started out running just over 6 minute pace, but slowed down once my stomach started to bother me.
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Tuesday, February 2, 2010
Tue February 2nd - 8mi
Time of day 6:30 AM
Distance 8.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 28°F
Comments Did the first part of the Mall loop with PMurph. Turned up 14th instead of going all the way to the Lincoln Memorial. Good run. A little cold, but not bad.
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Distance 8.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 28°F
Comments Did the first part of the Mall loop with PMurph. Turned up 14th instead of going all the way to the Lincoln Memorial. Good run. A little cold, but not bad.
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Sunday, January 31, 2010
Mon January 30th - 7mi
Distance 7.00 mi
Comments brenden, stenuf, and mike anderson
lifted
no pain today
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Comments brenden, stenuf, and mike anderson
lifted
no pain today
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Thu January 26th - 13mi
Distance 13.00 mi
Duration 1:38:00 @ 7:32 min/mi
Comments pitsford/mendon HS + toby + knickerbocker and extra on cmapus
hammy is fine. arch hurt, though.
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Duration 1:38:00 @ 7:32 min/mi
Comments pitsford/mendon HS + toby + knickerbocker and extra on cmapus
hammy is fine. arch hurt, though.
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Sat January 30th - 10mi
Time of day 9:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 19°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Zoo loop with the GRC crew. Started snowing as soon as we started, and as we finished there was already an inch of snow on the ground. There was a truck that ran into and knocked over the fire hydrant on 34th next to the store and a woman crying because her jeep went up onto the sidewalk. They just can't handle their snow down here.
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Distance 10.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 19°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Zoo loop with the GRC crew. Started snowing as soon as we started, and as we finished there was already an inch of snow on the ground. There was a truck that ran into and knocked over the fire hydrant on 34th next to the store and a woman crying because her jeep went up onto the sidewalk. They just can't handle their snow down here.
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Friday, January 29, 2010
Fri January 29th - 7mi
Time of day 11:45 AM
Distance 7.00 mi
Duration 50:18 @ 7:11 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 74°F
Conditions Indoors
Intensity Easy
Overall Feeling Good
Comments Treadmill at work. Got in as many miles as I could before I had to get ready for a meeting. Started off at 7:30, then dropped the pace to 6:58 (no 7:00 pace option). Felt pretty good.
Abs, pushups, and foam roller.
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Distance 7.00 mi
Duration 50:18 @ 7:11 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 74°F
Conditions Indoors
Intensity Easy
Overall Feeling Good
Comments Treadmill at work. Got in as many miles as I could before I had to get ready for a meeting. Started off at 7:30, then dropped the pace to 6:58 (no 7:00 pace option). Felt pretty good.
Abs, pushups, and foam roller.
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Thursday, January 28, 2010
Thu January 28th - 7mi
Time of day 11:30 AM
Distance 5.00 mi
Duration 29:52 @ 5:58 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:30 @ 7:45 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Heart Rate Max HR: 168
Comments Tempo run on the 'mill at work. Started out at 6:00 pace, then cranked it down a little bit in the last mile. Felt pretty good, but it's always sort of warm in the gym. HR was at 168 in the last quarter mile of the tempo. 1m wu and 1m cd.
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Distance 5.00 mi
Duration 29:52 @ 5:58 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:30 @ 7:45 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Heart Rate Max HR: 168
Comments Tempo run on the 'mill at work. Started out at 6:00 pace, then cranked it down a little bit in the last mile. Felt pretty good, but it's always sort of warm in the gym. HR was at 168 in the last quarter mile of the tempo. 1m wu and 1m cd.
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Wed January 27th - 6mi
Distance 6.00 mi
Comments Biked a little longer than I normally do, since I went to the grocery store to buy beer for the State of the Union, in addition to riding to work, which I normally do. I've often thought about logging my bike commute, which is 2.5 miles a day, but have decided that it's not really "exercise," so much as transportation. If I get any physical benefits from it, that's cool, but that's not the point.
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Comments Biked a little longer than I normally do, since I went to the grocery store to buy beer for the State of the Union, in addition to riding to work, which I normally do. I've often thought about logging my bike commute, which is 2.5 miles a day, but have decided that it's not really "exercise," so much as transportation. If I get any physical benefits from it, that's cool, but that's not the point.
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Tuesday, January 26, 2010
Tue January 26th - 12mi
Time of day 6:40 PM
Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Temperature 38°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Pretty good run after work. Ran up Massachusetts to AU, then down to Georgetown and back along the Potomac to the Mall then back up 14th. The Potomac was really high and muddy, and was running just about as fast as I was running. Must be from the rain yesterday. Stopped at the volleyball courts for a second, then stepped up the pace a bit.
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Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Temperature 38°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Pretty good run after work. Ran up Massachusetts to AU, then down to Georgetown and back along the Potomac to the Mall then back up 14th. The Potomac was really high and muddy, and was running just about as fast as I was running. Must be from the rain yesterday. Stopped at the volleyball courts for a second, then stepped up the pace a bit.
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Saturday, January 23, 2010
Sat January 23rd - 12mi
Distance 12.00 mi
Duration 1:17:47
Pace 6:28 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Wind None
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Good run with the GRC crew from the store. Ernst loop out the Cap Crescent past American University. Quick on the trails on the way back to Georgetown. Trails were a little muddy, but not too bad. I got pretty warm on the run because I was overdressed. Ended up being very nice weather. Post-run GRC 8k planning meeting at Dean & Deluca.
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Duration 1:17:47
Pace 6:28 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Wind None
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Good run with the GRC crew from the store. Ernst loop out the Cap Crescent past American University. Quick on the trails on the way back to Georgetown. Trails were a little muddy, but not too bad. I got pretty warm on the run because I was overdressed. Ended up being very nice weather. Post-run GRC 8k planning meeting at Dean & Deluca.
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Fri January 22nd - 4mi
Distance 4.00 mi
Duration 31:00
Pace 7:45 min/mi
Shoe Adrenaline Gts 9 (15)
Intensity Easy
Overall Feeling Bad
Comments Easy run to the buffalo and back. Hail/sleet/wintry mix. Felt very sluggish.
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Duration 31:00
Pace 7:45 min/mi
Shoe Adrenaline Gts 9 (15)
Intensity Easy
Overall Feeling Bad
Comments Easy run to the buffalo and back. Hail/sleet/wintry mix. Felt very sluggish.
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Wednesday, January 20, 2010
Wed January 20th - 10mi
Time of day 5:45 PM
Distance 10.00 mi
Duration 1:12:19
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Same loop as yesterday, only a little slower. Legs felt a little better. Had jury duty today, so ran after that.
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Distance 10.00 mi
Duration 1:12:19
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments Same loop as yesterday, only a little slower. Legs felt a little better. Had jury duty today, so ran after that.
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Tue January 19th - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Duration 1:10:00
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 55°F
Overall Feeling Good
Comments New loop with PMurph. Felt pretty good, but right calf muscle cramped up.
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Distance 10.00 mi
Duration 1:10:00
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 55°F
Overall Feeling Good
Comments New loop with PMurph. Felt pretty good, but right calf muscle cramped up.
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Monday, January 18, 2010
Mon January 18th - 21.04mi
Time of day 12:00 PM
Distance 21.04 mi
Duration 2:26:26
Pace 6:57 min/mi
Shoe Adrenaline Gts 9 (15)
Route Monster Loop (aka Cap Crescent Long Run)
Temperature 52°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments New long run loop out on the Capitol Crescent trail to River Road, then looping around and heading back down to the Mall, then up 14th. 21 miles total. Felt pretty good, although my right Achilles was a little tender. A little sore from the race, but not too bad. Very nice day today; I ran in a t-shirt and shorts.
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Distance 21.04 mi
Duration 2:26:26
Pace 6:57 min/mi
Shoe Adrenaline Gts 9 (15)
Route Monster Loop (aka Cap Crescent Long Run)
Temperature 52°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments New long run loop out on the Capitol Crescent trail to River Road, then looping around and heading back down to the Mall, then up 14th. 21 miles total. Felt pretty good, although my right Achilles was a little tender. A little sore from the race, but not too bad. Very nice day today; I ran in a t-shirt and shorts.
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Saturday, January 16, 2010
Sat January 16th - 14.43mi
Time of day 9:10 AM
Distance 12.43 mi
Duration 1:10:42
Pace 5:41 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:00
Pace WU/CD 7:30 min/mi
Temperature 35°F
Wind None
Conditions Cloudy and Dry
Intensity Hard
Overall Feeling Good
Comments Good little race to hop in. The Lusticle is in town, so I wanted to find a decent race in the ares. This was a no frills out and back on the Capitol Crescent trail. The competition was pretty good for a small race (about 150 in the 20k). Joe and I went out with the lead pack for the first 5 miles or so, then the leaders began to put a significant gap on us. At the turnaround (slightly more than 10k) I was in 5th place, about 10m behind Joe and someone in a red singlet. Almost immediately after the turnaround Joe pulled up with a knee issue. He slowed to stretch it out while I went ahead. I kept my eyes locked on the guy with the red singlet, but he was a strong dude. He had me by about 50m at the 8 mile mark and only increased that lead. Luckily just as I was losing the red singlet guy, Joe pulled up and we ran together for the last 5k. We closed sub-17 minutes. Splits:
1 - 5:36
2 - 5:36
3 - 5:36
4 - 5:42
5 - 5:40
6 - ? (10k was sub-36)
7 - ?
8 - 5:38
9 - 5:36
10 - 5:35
11 - 5:30
12 - 5:32
I negative split, which was a little surprising to me. There is a slight grade going out on the course, and a slight downhill coming back, but the emphasis is on slight. Even so, I'm in better shape than I thought. I ended up tied with Joe for 4th place. Colin Fishwick was second, and Matt Straughn was 6th or 7th.
https://www.dcroadrunners.org/sign-up/jfk20k
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Distance 12.43 mi
Duration 1:10:42
Pace 5:41 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Duration WU/CD 15:00
Pace WU/CD 7:30 min/mi
Temperature 35°F
Wind None
Conditions Cloudy and Dry
Intensity Hard
Overall Feeling Good
Comments Good little race to hop in. The Lusticle is in town, so I wanted to find a decent race in the ares. This was a no frills out and back on the Capitol Crescent trail. The competition was pretty good for a small race (about 150 in the 20k). Joe and I went out with the lead pack for the first 5 miles or so, then the leaders began to put a significant gap on us. At the turnaround (slightly more than 10k) I was in 5th place, about 10m behind Joe and someone in a red singlet. Almost immediately after the turnaround Joe pulled up with a knee issue. He slowed to stretch it out while I went ahead. I kept my eyes locked on the guy with the red singlet, but he was a strong dude. He had me by about 50m at the 8 mile mark and only increased that lead. Luckily just as I was losing the red singlet guy, Joe pulled up and we ran together for the last 5k. We closed sub-17 minutes. Splits:
1 - 5:36
2 - 5:36
3 - 5:36
4 - 5:42
5 - 5:40
6 - ? (10k was sub-36)
7 - ?
8 - 5:38
9 - 5:36
10 - 5:35
11 - 5:30
12 - 5:32
I negative split, which was a little surprising to me. There is a slight grade going out on the course, and a slight downhill coming back, but the emphasis is on slight. Even so, I'm in better shape than I thought. I ended up tied with Joe for 4th place. Colin Fishwick was second, and Matt Straughn was 6th or 7th.
https://www.dcroadrunners.org/sign-up/jfk20k
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