Thu March 25th - 10mi

Time of day 10:30 PM
Distance 10.00 mi
Duration 1:15:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 59°F
Conditions Light Rain
Intensity Easy
Overall Feeling Bad
Comments Easy Georgetown loop in the rain after the Syracuse game. Ran in to PMurph doing his own pouting run. Stomach hurt, probably from all the beer and nachos I had at the bar.
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Wed March 24th - 5mi

Time of day 1:00 PM
Distance 3.00 mi
Duration 17:25 @ 5:48 min/mi
Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Temperature 74°F
Wind None
Conditions Indoors
Intensity Moderate
Overall Feeling Good
Comments Easy tempo. Took a break at work, but didn't have much time to run. Mile warmup, 3 mile tempo (6:00, 6:00, 5:25), mile cooldown. Felt good, wish I had had more time to do a longer tempo. I'll get a good workout in on Friday or Saturday. Maybe some 1ks.
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Mon March 22nd - 9mi

Time of day 7:00 PM
Distance 3.25 mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 5.75 mi
Temperature 63°F
Wind Light
Conditions Night
Intensity Hard
Overall Feeling Good
Comments Fartlek 400s. Ran 13 x ~400m with ~200m jog recovery. No watch, so I just ran for what felt like 500 meters, and assumed it was about 400 meters. Hilly loop, so the reps went like this:

1 - flat
2 - uphill
3 - uphill
4 - uphill
5 - downhill
6 - uphill
7 - flat then downhill
8 - downhill
9 - uphill
10 - flat then downhill
11 - downhill
12 - downhill
13 - flat

The last one I went balls out, but most of these got me breathing hard. I was probably running somewhere between 2k-3k race pace on average.

Nighttime, but it was really humid because it rained earlier today.
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Sun March 21st - 10mi

Time of day 4:00 PM
Distance 10.00 mi
Duration 1:13:31 @ 7:21 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 75°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Ran through Rock Creek Park after the SU-Gonzaga game. Great day to be outside. Trails were actually sort of busy, and I ran in to a few horses. It's too bad that there have to be domesticated horses that just get to walk around, when I'm sure they would rather be running across Wyoming, just hanging out with their horse buddies.
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Sat March 20th - 12mi

Time of day 7:30 AM
Distance 12.00 mi
Duration 1:28:42 @ 7:23 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 60°F
Wind Light
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Ran the National Marathon from miles 15-23 with Dan, who was running the full marathon, and PMurph, who I met up with in the morning to watch Dirk and Chicken Tender run through for the half. PMurph and I rode out bikes down to Eastern Market, and ran the course from there. After finishing up, PMurph and I ran around the Capitol where there were a few racist Tea Baggers hanging out ( http://tinyurl.com/ygflhv6 ).
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Thu March 18th - 6mi

Distance 6.00 mi
Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Comments Van Ness loop after work.
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Fri March 19th - 4mi

Distance 4.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Buffalo out and back after work before the Syracuse game.
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Mon March 15th - 12mi

Time of day 7:30 PM
Distance 12.00 mi
Duration 1:23:11 @ 6:55 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 50°F
Wind None
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Ran the first part of the Georgetown loop, then ran up Wisco to Military Road, over to Connecticut, and back home through Adams Morgan. Felt good and quick. We'll see if the delayed onset soreness kicks in tomorrow.
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Sun March 14th - 9.11mi

Time of day 1:15 PM
Distance 3.11 mi
Duration 15:52 @ 5:06 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Temperature 51°F
Wind Light
Conditions Cloudy and Humid
Intensity Very Hard
Overall Feeling Average
Comments Pretty good race today. Went into it knowing I would break 16, but I wasn't sure by how much. I have some work to do before the showdown in Rochester on April 10. The race was in Baltimore, and I went up with Charlotte and met PMurph, Jake, and Christiam there. Jake ended up running a PR in 14:48, which was good for 2nd, PMurph came in 4th running a 15:32, and I came in 6th, running a 15:52.

My first mile was really fast (4:46), then I sort of struggled in the second mile (5:22), but pulled it together at the end (~5:07). I had forgotten how fast a 5k feels. The next four weeks will see me doing a few 1k repeats and some 400s.

Weather was overcast, but thankfully not raining. It was warmish and humid.
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Sun March 14th - 9.11mi

Distance 3.11 mi
Duration 15:52 @ 5:06 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Temperature 51°F
Wind Light
Conditions Cloudy and Humid
Intensity Very Hard
Overall Feeling Average
Comments Pretty good race today. Went into it knowing I would break 16, but I wasn't sure by how much. I have some work to do before the showdown in Rochester on April 10. The race was in Baltimore, and I went up with Charlotte and met PMurph, Jake, and Christiam there. Jake ended up running a PR in 14:48, which was good for 2nd, PMurph came in 4th running a 15:32, and I came in 6th, running a 15:52.

My first mile was really fast (4:46), then I sort of struggled in the second mile (5:22), but pulled it together at the end (~5:07). I had forgotten how fast a 5k feels. The next four weeks will see me doing a few 1k repeats and some 400s.

Weather was overcast, but thankfully not raining. It was warmish and humid.
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Sat March 13th - 9mi

Time of day 9:00 AM
Distance 9.00 mi
Duration 1:07:00 @ 7:26 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 55°F
Wind None
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Easy run with the GRC crew. Met a few new runners today, including the famous Chicken Tender Runner. We went out to the Capitol, then back along the Potomac. A few of us added on a little extra on the canal. I did a couple of easy strides on my way back to my car. Rain was coming down hard before the run, but luckily we ran in a good window where it was just drizzling.
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Fri March 12th - 4mi

Time of day 6:30 PM
Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 55°F
Wind Significant
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Out to the Buffalo and back. Drizzly. Did a few longer, uphill striders in the last mile.
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Thu March 11th - 10mi

Time of day 9:20 PM
Distance 10.00 mi
Duration 1:10:00 @ 7:00 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 58°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Excellent
Comments Quick run after the WCEE Women of the Year Gala. Former FERC Commissioner Suedeen Kelly was one of the recipients, and she also happens to be a fellow Rochester grad. I talked to her after the ceremony for a little bit and gave her my card. It's cool how both she and Secretary Chu have these high-level roles in energy in DC and were Rochester undergrads.

The run was great, despite having just finished dinner and a few glasses of wine. It's still nice and warm out, so I ran in shorts.
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Wed March 10th - 6mi

Time of day 11:40 AM
Distance 3.00 mi
Duration 18:00 @ 6:00 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.00 mi
Duration WU/CD 23:00 @ 7:40 min/mi
Temperature 74°F
Conditions Indoors
Intensity Moderate
Overall Feeling Average
Comments Good, easy tempo on the treadmill. Felt dehydrated. Feeling cautiously optimistic about the race on Sunday.
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Tue March 9th - 10mi

Time of day 5:30 PM
Distance 10.00 mi
Duration 1:11:28 @ 7:08 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 64°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments good run on trails in rock creek park. warm and sunny today.
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Sun March 7th - 11mi

Distance 3.00 mi
Shoe Adrenaline Gts 9 (15)
Route Tilden Hill Reps
Distance WU/CD 8.00 mi
Temperature 60°F
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments 6x700m hill reps

The times seemed a little fast for a full half mile, so I think it might be a little short. Felt pretty good. Nice and warm out.

2:31
2:24
2:25
2:25
2:22
2:12

Ran on the trails in RCP for wu/cd.
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Sat March 6th - 4mi

Distance 4.00 mi
Shoe Adrenaline Gts 9 (15)
Comments very easy 4 out around dupont and back
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Fri March 5th - 6mi

Distance 6.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 37°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Might have been more than six, but I didn't have a watch on the run. I'll have to check PMurph's log to see what he records it as. Good morning run, and it was nice to wake up and run in daylight. Pretty soon we'll get some sunshine after work, too.

Felt a little stiff. Left Achilles tendon was slightly sore towards the end of the run.
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Thu March 4th - 10mi

Time of day 6:20 PM
Distance 10.00 mi
Duration 1:14:00 @ 7:24 min/mi
Shoe Adrenaline Gts 9 (15)
Route Mall Loop
Temperature 45°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Good run with PMurph.
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Wed March 3rd - 6mi

Time of day 12:15 PM
Distance 4.00 mi
Duration 21:51 @ 5:27 min/mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 2.00 mi
Temperature 74°F
Intensity Hard
Overall Feeling Good
Comments Tempo run. This is a good base point for a 4 mile tempo going into spring training. Felt ok, not great, but pushed through it. 5:30 pace for most of the run, but I pushed it down to 5:15 gradually over the last mile. Quick warmup and cooldown because I had to get back to work.
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Tue March 2nd - 6mi

Time of day 8:00 PM
Distance 6.00 mi
Duration 46:00 @ 7:40 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 37°F
Wind Light
Conditions Showers
Intensity Easy
Overall Feeling Good
Comments Easy run up to Wisco and around the neighborhoods in Georgetown. Ran pretty slowly for the most part, but I picked it up on the way home. I ate a Chipotle burrito around 7pm, but experienced no negative side effects. Kind of cold and drizzly out. We might get some snow, but I think it's too warm.
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Mon March 1st - 10mi

Time of day 7:00 PM
Distance 10.00 mi
Duration 1:12:00 @ 7:12 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 40°F
Conditions Night
Intensity Easy
Overall Feeling Excellent
Comments New route with PMurph. Ran the Nebraska loop, but ran up to Military Road instead of turning at Nebraska. Took us up to Friendship Heights, then ran back along Wisco. Felt much better today. Should have this cold or whatever it is kicked by tomorrow.
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Sat February 27th - 2mi

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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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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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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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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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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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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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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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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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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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:

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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