Time of day 7:00 PM
Distance 5.50 mi
Duration 40:00 @ 7:16 min/mi
Shoe Adrenaline Gts 9 (15)
Temperature 80°F
Conditions Sunny and Humid
Intensity Easy
Overall Feeling Average
Comments Good, hilly run completely on trails in RCP with Ezra and PMurph. Drove down to Pierce Mill and ran from there. Hilly run, but it was on soft trails, so not too difficult before the race on Sunday.
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Friday, April 30, 2010
Thursday, April 29, 2010
Thu April 29th - 7mi
Time of day 6:40 AM
Distance 7.00 mi
Duration 51:00 @ 7:17 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Good morning run with Ezra and PMurph. I took us on a weird route into RCP, which dropped us onto the trail near the bathrooms by Pierce Mill. We ran on some hilly trails, then turned around and went home via Adams Morgan.
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Distance 7.00 mi
Duration 51:00 @ 7:17 min/mi
Shoe Adrenaline Gts 9 (15)
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Good morning run with Ezra and PMurph. I took us on a weird route into RCP, which dropped us onto the trail near the bathrooms by Pierce Mill. We ran on some hilly trails, then turned around and went home via Adams Morgan.
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Wed April 28th - 8.5mi
Time of day 8:00 PM
Distance 8.50 mi
Duration 57:00 @ 6:42 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Ran a shortened version of the Georgetown loop, with stops at the Lincoln Memorial and the White House, with Ezra. Good, quick run, although I had just finished consuming an entire pizza and some beer minutes before the run.
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Distance 8.50 mi
Duration 57:00 @ 6:42 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Ran a shortened version of the Georgetown loop, with stops at the Lincoln Memorial and the White House, with Ezra. Good, quick run, although I had just finished consuming an entire pizza and some beer minutes before the run.
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Tuesday, April 27, 2010
Tue April 27th - 14mi
Distance 14.00 mi
Duration 1:33:23 @ 6:40 min/mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Wind Significant
Conditions Sunny and Humid
Intensity Moderate
Overall Feeling Good
Comments Ran the AU loop, but instead of cutting down Wisco I took the trails down to the Towpath, then ran along the Potomac until I hooked back up with the regular AU loop. I was feeling good, and my pace kept creeping up. At first I tried to consciously slow myself down, but I wasn't doing a very good job. Eventually I just let myself go and I ended up running pretty quickly for most of the run. When I ran by Joe's house I saw his helicopter leaving. Not sure if he was in it or not, but it was pretty cool, nonetheless. I also saw a helicopter landing at the White House last week, so within a week I've seen (probably) Marine One and Two doing their respective things.
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Duration 1:33:23 @ 6:40 min/mi
Shoe Adrenaline Gts 9 (15)
Route AU Loop
Wind Significant
Conditions Sunny and Humid
Intensity Moderate
Overall Feeling Good
Comments Ran the AU loop, but instead of cutting down Wisco I took the trails down to the Towpath, then ran along the Potomac until I hooked back up with the regular AU loop. I was feeling good, and my pace kept creeping up. At first I tried to consciously slow myself down, but I wasn't doing a very good job. Eventually I just let myself go and I ended up running pretty quickly for most of the run. When I ran by Joe's house I saw his helicopter leaving. Not sure if he was in it or not, but it was pretty cool, nonetheless. I also saw a helicopter landing at the White House last week, so within a week I've seen (probably) Marine One and Two doing their respective things.
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Monday, April 26, 2010
Mon April 26th - 6mi
Time of day 7:00 PM
Distance 6.00 mi
Duration 45:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Temperature 63°F
Conditions Light Rain
Intensity Easy
Overall Feeling Average
Comments Almost the same loop as yesterday, except I spent more time on the trails and less on the road. Rainy, but that made it muddy and thus more fun in the woods. Started out pretty slowly, but picked it up through the run and finished with 6 hard striders.
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Distance 6.00 mi
Duration 45:00 @ 7:30 min/mi
Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Temperature 63°F
Conditions Light Rain
Intensity Easy
Overall Feeling Average
Comments Almost the same loop as yesterday, except I spent more time on the trails and less on the road. Rainy, but that made it muddy and thus more fun in the woods. Started out pretty slowly, but picked it up through the run and finished with 6 hard striders.
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Sunday, April 25, 2010
Sun April 25th - 6mi
Time of day 6:00 PM
Distance 6.00 mi
Duration 42:10 @ 7:01 min/mi
Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Temperature 63°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments I wanted to get in some miles before it started to rain, so I ran the Van Ness loop, incorporating the difficult trail. Felt pretty good. Lots of those little gnats that fly in clouds.
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Distance 6.00 mi
Duration 42:10 @ 7:01 min/mi
Shoe Adrenaline Gts 9 (15)
Route Van Ness Loop
Temperature 63°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments I wanted to get in some miles before it started to rain, so I ran the Van Ness loop, incorporating the difficult trail. Felt pretty good. Lots of those little gnats that fly in clouds.
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Saturday, April 24, 2010
Sat April 24th - 11mi
Distance 11.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 60°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Down the Glover Archibald trail to the Chesapeake & Ohio Canal. 90% of the run was on trails, which was great. Quad felt better today. Was really nice and sunny this morning, but it's supposed to rain for the rest of the day. Thought I saw Rahm Emanuel, but to my dismay it was just some other short dude with grey hair and nine fingers.
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Shoe Adrenaline Gts 9 (15)
Temperature 60°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Down the Glover Archibald trail to the Chesapeake & Ohio Canal. 90% of the run was on trails, which was great. Quad felt better today. Was really nice and sunny this morning, but it's supposed to rain for the rest of the day. Thought I saw Rahm Emanuel, but to my dismay it was just some other short dude with grey hair and nine fingers.
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Friday, April 23, 2010
Fri April 23rd - 10mi
Distance 10.00 mi
Duration 1:13:00 @ 7:18 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 75°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Good Georgetown loop, except my legs felt a little heavy. Left quad had a knot in it, and legs were still a little sore. Was going to meet up with PMurph and Dylan for a track workout, but I forgot I had a meeting after work. Ran past the Social Safeway, which is coming along nicely. Bugs are out again, especially down by the river and near the Reflecting Pool.
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Duration 1:13:00 @ 7:18 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 75°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Good Georgetown loop, except my legs felt a little heavy. Left quad had a knot in it, and legs were still a little sore. Was going to meet up with PMurph and Dylan for a track workout, but I forgot I had a meeting after work. Ran past the Social Safeway, which is coming along nicely. Bugs are out again, especially down by the river and near the Reflecting Pool.
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Thursday, April 22, 2010
Thu April 22nd - 4mi
Time of day 7:00 AM
Distance 4.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Shakeout run to the Buffalo and back. Sore from last night's long run.
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Distance 4.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Shakeout run to the Buffalo and back. Sore from last night's long run.
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Wed April 21st - 17mi
Time of day 7:00 PM
Distance 17.00 mi
Duration 2:07:48 @ 7:31 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Long run after work. Started out just running on whatever streets I wanted to. Ran through the zoo and didn't see a single person. I thought for a moment I was going to have a repeat of the time I got locked in the zoo on a run. From the zoo I ran up Connecticut, then cut up Newark and started running on back roads and trails, mostly following Reno, then stumbled upon Connecticut again once I was in Chevy Chase, MD. Ran up that road to East-West Highway, then followed that into Bethesda past the BCC track, which I stopped at to see if the guys were still working out (they weren't). Finished the run by running down Wisconsin to Massachusetts, then back on Cleveland or some other road that leads to Cleveland Park, then Adams Morgan to my house.
Good run, but it got a little scary at night out in the suburbs. I feel much more comfortable running at night in Columbia Heights.
I decided on this run that to motivate my sorry self I will run every day for the next 100 days. The minimum amount for a day to count is 2 miles.
MORE: Here is the original post from when I got locked in the zoo (July 26, 2006): "my legs felt great. i got locked in the zoo, however, which wasn't so great. eventually i found a security guard who let me out in a part of dc that i had never seen before... so needless to say i got lost and my 13 miler quickly became a 16 miler. i also tripped on a wire and wiped out hard. my hip is still a little sore, and i have a few scrapes on my back, but nothing major. all-in-all it was a good run. it got my adrenaline flowing, at least, which helped me keep up a good pace."
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Distance 17.00 mi
Duration 2:07:48 @ 7:31 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Long run after work. Started out just running on whatever streets I wanted to. Ran through the zoo and didn't see a single person. I thought for a moment I was going to have a repeat of the time I got locked in the zoo on a run. From the zoo I ran up Connecticut, then cut up Newark and started running on back roads and trails, mostly following Reno, then stumbled upon Connecticut again once I was in Chevy Chase, MD. Ran up that road to East-West Highway, then followed that into Bethesda past the BCC track, which I stopped at to see if the guys were still working out (they weren't). Finished the run by running down Wisconsin to Massachusetts, then back on Cleveland or some other road that leads to Cleveland Park, then Adams Morgan to my house.
Good run, but it got a little scary at night out in the suburbs. I feel much more comfortable running at night in Columbia Heights.
I decided on this run that to motivate my sorry self I will run every day for the next 100 days. The minimum amount for a day to count is 2 miles.
MORE: Here is the original post from when I got locked in the zoo (July 26, 2006): "my legs felt great. i got locked in the zoo, however, which wasn't so great. eventually i found a security guard who let me out in a part of dc that i had never seen before... so needless to say i got lost and my 13 miler quickly became a 16 miler. i also tripped on a wire and wiped out hard. my hip is still a little sore, and i have a few scrapes on my back, but nothing major. all-in-all it was a good run. it got my adrenaline flowing, at least, which helped me keep up a good pace."
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Wednesday, April 14, 2010
Wed April 14th - 12mi
Time of day 6:00 AM
Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 50°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Ran from Charlotte's to Columbia Heights, then ran a WOW loop with PMurph. Felt fine, but a little cold.
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Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature 50°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Ran from Charlotte's to Columbia Heights, then ran a WOW loop with PMurph. Felt fine, but a little cold.
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Tue April 13th - 6mi
Distance 6.00 mi
Shoe Adrenaline Gts 9 (15)
Conditions Light Rain
Intensity Easy
Overall Feeling Bad
Comments Ran to Charlotte's house via Q street, side streets in Georgetown, and a trail I stumbled upon a trail that I followed to 38th and W, although I'm sure it links up to the trails that run behind Charlotte's house and up to American.
Felt good for the first half of the run, then felt sluggish for the second half.
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Shoe Adrenaline Gts 9 (15)
Conditions Light Rain
Intensity Easy
Overall Feeling Bad
Comments Ran to Charlotte's house via Q street, side streets in Georgetown, and a trail I stumbled upon a trail that I followed to 38th and W, although I'm sure it links up to the trails that run behind Charlotte's house and up to American.
Felt good for the first half of the run, then felt sluggish for the second half.
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Monday, April 12, 2010
Mon April 12th - 9mi
Time of day 7:00 PM
Distance 9.00 mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 70°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Gtown loop. Almost ran the American Loop, but decided to take it easy and run 9 instead of 12 so as not to aggravate my knee. Very nice out. The whole run was in daylight - a welcome change. Soon I'll have to start running in the mornings to avoid the heat and humidity.
Ran by some Nuclear Summit festivities and Free Tibet protesters chanting "Shame on you, Hu Jintao." There was a row of limos parked next to the Willard Hotel. Each was labeled by delegation: India, Kazakhstan, etc.
Knee still tight, but not painful.
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Distance 9.00 mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 70°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Gtown loop. Almost ran the American Loop, but decided to take it easy and run 9 instead of 12 so as not to aggravate my knee. Very nice out. The whole run was in daylight - a welcome change. Soon I'll have to start running in the mornings to avoid the heat and humidity.
Ran by some Nuclear Summit festivities and Free Tibet protesters chanting "Shame on you, Hu Jintao." There was a row of limos parked next to the Willard Hotel. Each was labeled by delegation: India, Kazakhstan, etc.
Knee still tight, but not painful.
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Sun April 11th - 5mi
Time of day 5:05 PM
Distance 5.00 mi
Duration 32:30 @ 6:30 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Ran with Joe in RCP. Did the Van Ness Loop going through the PAT instead of up Tilden. Felt good to open it up a little after being in the car all day. Felt bad for Joe who had to drive down to NC after the run. Knee is a little tight.
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Distance 5.00 mi
Duration 32:30 @ 6:30 min/mi
Shoe Adrenaline Gts 9 (15)
Comments Ran with Joe in RCP. Did the Van Ness Loop going through the PAT instead of up Tilden. Felt good to open it up a little after being in the car all day. Felt bad for Joe who had to drive down to NC after the run. Knee is a little tight.
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Sat April 10th - 9.11mi
Distance 3.11 mi
Duration 16:21.41 @ 5:15 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Comments Meh. Shitty race. Mostly because of my inconsistent training while in Ireland, but probably also had a lot to do with all the traveling I've been doing and the 7 hour drive to Rochester yesterday. Still, I should have run faster. Despite the bad race, it was still fun to see all the guys again.
I don't even know what my splits were. I think the mile was just under 5 minutes, then it got worse and worse from there. I had a major mental lapse when I realized I wasn't even going to break 16 minutes. The only thing that kept me going was beating this guy from Fredonia (I did, by 3 seconds).
My cooldown was infinitely better than the race, as a bunch of us ran the Early Worm for the first time in two years.
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Duration 16:21.41 @ 5:15 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 6.00 mi
Comments Meh. Shitty race. Mostly because of my inconsistent training while in Ireland, but probably also had a lot to do with all the traveling I've been doing and the 7 hour drive to Rochester yesterday. Still, I should have run faster. Despite the bad race, it was still fun to see all the guys again.
I don't even know what my splits were. I think the mile was just under 5 minutes, then it got worse and worse from there. I had a major mental lapse when I realized I wasn't even going to break 16 minutes. The only thing that kept me going was beating this guy from Fredonia (I did, by 3 seconds).
My cooldown was infinitely better than the race, as a bunch of us ran the Early Worm for the first time in two years.
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Fri April 9th - 5mi
Distance 5.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Ran in RCP on the PAT, but took the "difficult" trail. Thought about running to the Buffalo to pay homage before my race tomorrow, but decided to get on some trails while it was nice out. Knee was a little stiff, but feeling better. A few striders at the end of the run.
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Shoe Adrenaline Gts 9 (15)
Comments Ran in RCP on the PAT, but took the "difficult" trail. Thought about running to the Buffalo to pay homage before my race tomorrow, but decided to get on some trails while it was nice out. Knee was a little stiff, but feeling better. A few striders at the end of the run.
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Thu April 8th - 2mi
Time of day 7:00 PM
Distance 2.00 mi
Shoe Adrenaline Gts 9 (15)
Conditions Showers
Intensity Easy
Overall Feeling Average
Comments Easy two to test the knee and to grab a parking pass for Joe. Knee felt ok, but still a little stiff. Rainy.
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Distance 2.00 mi
Shoe Adrenaline Gts 9 (15)
Conditions Showers
Intensity Easy
Overall Feeling Average
Comments Easy two to test the knee and to grab a parking pass for Joe. Knee felt ok, but still a little stiff. Rainy.
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Tuesday, April 6, 2010
Tue April 6th - 5mi
Time of day 6:30 PM
Distance 5.00 mi
Comments Walking all over Dublin and London for flights. Walked 3 miles to Frankie & Bennie's Authentic New York Italian Restaurant once I got to my hotel in London. It wasn't too bad.
Knee is fucked up and swollen, which makes me walk with a limp, but it feels better now than it did this morning.
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Distance 5.00 mi
Comments Walking all over Dublin and London for flights. Walked 3 miles to Frankie & Bennie's Authentic New York Italian Restaurant once I got to my hotel in London. It wasn't too bad.
Knee is fucked up and swollen, which makes me walk with a limp, but it feels better now than it did this morning.
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Monday, April 5, 2010
Mon April 5th - 5mi
Time of day 8:00 AM
Distance 5.00 mi
Shoe Adrenaline Gts 9 (15)
Intensity Easy
Overall Feeling Good
Comments Easy run on the same treadmill as last night. Brought my headphones so I could listen to the news, as I'm completely out of the loop as to what's happening in the US. Of course, I watched CNN so this is what I now know is happening in the US: 1) the iPad was released, 2) there are going to be 4 women in orbit once the shuttle launches today ("extraterrestrial girl power!"), and 3) the weatherman has never seen a night launch of a space shuttle. What happened to covering the news?
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Distance 5.00 mi
Shoe Adrenaline Gts 9 (15)
Intensity Easy
Overall Feeling Good
Comments Easy run on the same treadmill as last night. Brought my headphones so I could listen to the news, as I'm completely out of the loop as to what's happening in the US. Of course, I watched CNN so this is what I now know is happening in the US: 1) the iPad was released, 2) there are going to be 4 women in orbit once the shuttle launches today ("extraterrestrial girl power!"), and 3) the weatherman has never seen a night launch of a space shuttle. What happened to covering the news?
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Sun April 4th - 6.6mi
Time of day 8:00 PM
Distance 3.10 mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.50 mi
Intensity Moderate
Overall Feeling Good
Comments The treadmill at my hotel is in kilometers, which threw me off at first. Made the proper adjustments to my pace (a warmup of 7:00/km just wasn't doing it for me), and then cranked the machine to the max (literally, it maxed out at 3:31/km, which is slower than I wanted to run the 1ks in, but not awful).
5x1k with 500m rest
All the reps were at 3:31, which was about 15-20 seconds slower than I wanted to run them in.
After the run I did core, then found some boxing gloves and hit a punching bag for a while. Then I hopped in the pool for some laps and capped the night with a wee sit in the sauna.
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Distance 3.10 mi
Shoe Adrenaline Gts 9 (15)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.50 mi
Intensity Moderate
Overall Feeling Good
Comments The treadmill at my hotel is in kilometers, which threw me off at first. Made the proper adjustments to my pace (a warmup of 7:00/km just wasn't doing it for me), and then cranked the machine to the max (literally, it maxed out at 3:31/km, which is slower than I wanted to run the 1ks in, but not awful).
5x1k with 500m rest
All the reps were at 3:31, which was about 15-20 seconds slower than I wanted to run them in.
After the run I did core, then found some boxing gloves and hit a punching bag for a while. Then I hopped in the pool for some laps and capped the night with a wee sit in the sauna.
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Sat April 3rd - 12mi
Time of day 7:30 AM
Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Easy run through Drumcliffe (where W.B. Yeats is buried) to Rosses Point (an old fishing village) and back. Rainy, just as every other day on this trip has been so far. Haven't been running much, which is shitty this close to the UR race, but I'm having a great time in Ireland.
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Distance 12.00 mi
Shoe Adrenaline Gts 9 (15)
Comments Easy run through Drumcliffe (where W.B. Yeats is buried) to Rosses Point (an old fishing village) and back. Rainy, just as every other day on this trip has been so far. Haven't been running much, which is shitty this close to the UR race, but I'm having a great time in Ireland.
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Thursday, April 1, 2010
Thu April 1st - 1mi
Distance 1.00 mi
Comments Probably lame to log this, but I've been feeling so pent up that I just had to go out and run some strides/jog in my street clothes and shoes in Derry, Northern Ireland.
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Comments Probably lame to log this, but I've been feeling so pent up that I just had to go out and run some strides/jog in my street clothes and shoes in Derry, Northern Ireland.
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Friday, March 26, 2010
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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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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Wednesday, March 24, 2010
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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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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Monday, March 22, 2010
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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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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Sunday, March 21, 2010
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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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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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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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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Shoe Adrenaline Gts 9 (15)
Comments Buffalo out and back after work before the Syracuse game.
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Monday, March 15, 2010
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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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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Sunday, March 14, 2010
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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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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