Mon January 31st - 10mi

Time of day 7:30 PM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Comments easy gtown loop. some light snow. cold.
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Thu January 27th - 13mi

Distance 13.00 mi
Comments mlk loop
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Sun January 30th - 19mi

Distance 19.00 mi
Shoe Adrenaline Gts 10 (16)
Comments good long run. warm - ran in shorts.
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Sat January 29th - 13mi

Distance 13.00 mi
Shoe Gel-ds Racer 8 (1)
Comments mlk loop
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Wed January 26th - 10mi

Time of day 5:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Temperature 30°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Excellent
Comments THUNDERSNOW!

Why isn't thundersnow an option for weather on RP? This is the first time I've witnessed it, and it's AWESOME! Most of the sidewalks were slush, but nothing I haven't run in in Rochester. The best part of this run was helping push DC drivers who got themselves stuck - somehow - in 2 inches of snow. One lady even asked me to un-stick her $100k sportscar, which was so hopelessly stuck by that point that the best I could do was back it up onto the sidewalk and let the police deal with it, and that was with three people pushing.

Eventful run, needless to say.
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Mon January 24th - 4mi

Time of day 7:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 10 (16)
Comments quick run after work. a little sore from yesterday's long run, but not bad.
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Sun January 23rd - 19mi

Time of day 12:30 PM
Distance 19.00 mi
Shoe Adrenaline Gts 10 (16)
Comments good long run. meant to run 18, but did my weekly mileage calculation in my head and figured i needed 19 to hit 60 for the week, so i added on an extra mile at the end up into columbia heights and back. did a ms sharon loop, but with the extra loop up into tenley town and nebraska ave. felt pretty good. was a little sore after the run yesterday.
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Sat January 22nd - 13mi

Time of day 2:00 PM
Distance 13.00 mi
Shoe Gel-ds Racer 8 (1)
Comments good, quick run. pushed up the mass ave hill, and then pushed on the downhill on wisco. felt good. cold day.
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Fri January 21st - 5mi

Distance 5.00 mi
Shoe Adrenaline Gts 10 (16)
Comments run up the mass ave hill then down into gtown and home
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Thu January 20th - 10mi

Time of day 7:00 PM
Distance 10.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments mass ave loop. hard up the hill. ten or so striders on the way home.
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Sun January 16th - 17mi

Distance 17.00 mi
Duration 00:00 @ 00 min/mi
Shoe Gel-ds Racer 8 (1)
Duration WU/CD 00:00
Comments long run out mass ave to tenley town, trails, and a ms sharon loop
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Mon January 17th - 13mi

Distance 13.00 mi
Duration 00:00 @ 00 min/mi
Shoe Gel-ds Racer 8 (1)
Duration WU/CD 00:00
Comments good run out on mass ave. the hill on mass ave is going to help me get ready for the hills in boston. i'm going to try to run it often and hard.
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Sat January 15th - 4mi

Distance 4.00 mi
Duration 00:00 @ 00 min/mi
Shoe Gel-ds Racer 8 (1)
Duration WU/CD 00:00
Comments vt ave to the mall and back
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Fri January 14th - 6mi

Distance 4.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Distance WU/CD 2.00 mi
Duration WU/CD 00:00 @ 00 min/mi
Comments out to georgetown and back
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Mon January 10th - 4mi

Time of day 6:00 PM
Distance 4.00 mi
Duration 28:12 @ 7:03 min/mi
Shoe Gel-ds Racer 8 (1)
Route YMCA Treadmill
Duration WU/CD 00:00
Comments quick run after work. felt fine. a little dehydrated, perhaps.
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Sun January 9th - 16mi

Time of day 12:30 PM
Distance 16.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Temperature 35°F
Wind Significant
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments pretty windy. ms sharon loop with some trails.
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Sat January 8th - 10mi

Time of day 12:30 PM
Distance 10.00 mi
Duration 1:13:02 @ 7:18 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Temperature 33°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Easy run through Rock Creek Park. A few quick sections, the fastest of which was a period where I had to drop some chump around mile 8. Some parts were a little snowy/icy. I felt pretty good, and while I'm out of shape, I'm not too far out of shape. I'll be back in it in less than a month, and I should definitely be ready come April.
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Wed January 5th - 8mi

Time of day 6:00 PM
Distance 8.00 mi
Duration 56:13 @ 7:01 min/mi
Shoe Adrenaline Gts 10 (16)
Route YMCA Treadmill
Duration WU/CD 00:00
Comments good run on the treadmill. i watched part of a documentary on immigration, followed by robert gibb's last press conference, followed by the ceremonial swearings in of the 112th congress.
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Mon January 3rd - 6mi

Time of day 7:00 PM
Distance 6.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments new route - out to adams morgan, down columbia, through dupont to foggy bottom, back through farragut via m street to 14th street then back home.
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Tue January 4th - 3mi

Distance 3.00 mi
Duration 22:00 @ 7:20 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments treadmill - tightness in my right knee/it band. did some core work after running.
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2010 Recap

Total miles: 1,648 miles
Average: 32.8 miles per week
High week: 77.1 miles

Race highlights:

• October 10: Chicago Marathon: 2:49
• July 11: Boilermaker: 52:35
• May 2: Frederick Half Marathon 1:15
• March 14: Kelly's Shamrock 5k: 15:52

Sun December 12th - 11mi

Time of day 8:30 AM
Distance 11.00 mi
Duration 1:18:02 @ 7:05 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments Great morning run from the hotel in NC. Went out and back through the streets of Charlotte, then looped back to the hotel and ran in the other direction, where we found a canal path made of crushed stone. It was warmish and foggy.
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Sat December 11th - 6mi

Time of day 1:30 PM
Distance 6.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments USATF Club XC Nationals at McAlpine Park, Charlotte, North Carolina.

I pulled out of the race a week or so ago due to lack of fitness, but I went to cheer on the guys at natties, and I'm glad I did. They had a great race, finishing 14th overall. I took a bunch of pictures, which can be found here: http://www5.snapfish.com/snapfish/thumbnailshare/AlbumID=2771736027/a=4597686027_4597686027/otsc=SHR/otsi=SALBlink/COBRAND_NAME=snapfish/

My run for the day consisted of a mix of warming up, running around during the four races, and cooling down with the guys after their race.
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Fri December 10th - 6mi

Time of day 7:00 AM
Distance 6.00 mi
Duration 42:35 @ 7:05 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments morning run with pmurph before getting in the van to drive to club xc nationals in north carolina.
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Wed December 8th - 4mi

Time of day 11:30 AM
Distance 4.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments Treadmill at the YMCA. Broke the first treadmill I started running on. It stopped abruptly and said "Hardware current overload." I guess 6:58 pace was just too much for it. Poor little treadmill.
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Tue December 7th - 6mi

Time of day 6:30 PM
Distance 6.00 mi
Duration 00:00 @ 00 min/mi
Shoe Adrenaline Gts 10 (16)
Duration WU/CD 00:00
Comments 4 miles on the indoor track at the YMCA, 2 miles on the treadmill.

I joined a new gym yesterday, and I went to test out the indoor track after work today. It's banked, but it's only 100m, so it gets a little repetitive. Still better than a treadmill, though. I'm slightly concerned that all the turning will cause a muscle imbalance, so I'm going to keep track of how many laps I've done in each direction.

Clockwise - 0
Counterclockwise - 64
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Tue November 16th - 2mi

Distance 2.00 mi
Duration 00:00 @ 00 min/mi
Duration WU/CD 00:00
Comments ran to and around the park and did some hill repeats with lloyd
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Tue November 9th - 3mi

Distance 3.00 mi
Duration 00:00 @ 00 min/mi
Duration WU/CD 00:00
Comments ran with lloyd to the park, then down to the dog park, then back home.
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Mon November 8th - 1mi

Distance 1.00 mi
Duration 00:00 @ 00 min/mi
Duration WU/CD 00:00
Comments ran with lloyd to and around the park
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Wed November 3rd - 13mi

Time of day 7:00 PM
Distance 6.00 mi
Shoe Adrenaline Gts 10 (16)
Route Ms. Sharon Loop - 13
Distance WU/CD 7.00 mi
Comments This is the first time I've logged on RP with my phone. Its not that bad, but I'd prefer an app, Joe.

Good, fast tempo after work. Did about a 1.5 mile warm up, then a six mile tempo up Mass Ave and along the Ms Sharon loop. Some guy on a bike who was trying to keep up with me in the big hill on Massachusetts said I was going "bloody fast."

Finished slower, since my legs were a little tired from the tempo.
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Mon November 1st - 10mi

Time of day 6:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Route Georgetown Loop
Comments Good run after work. Quick pace. It's getting dark pretty early now, and the end of daylight saving time won't help.
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Sun October 31st - 6mi

Time of day 12:00 PM
Distance 6.00 mi
Duration 42:00 @ 7:00 min/mi
Shoe Adrenaline Gts 10 (16)
Temperature 62°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments Trials in RCP. Took the "strenuous" trail and did some rock climbing and gnarly trail running. Good pace.
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