February 2011 Overview

I partially tore my left peroneus longus - a tendon on the side of the foot - on February 21, which will result in 3-12 weeks in a walking boot.  No Boston Marathon....

Mon February 21st - 20.16mi

Time of day 10:30 AM
Distance 20.16 mi
Shoe Adrenaline Gts 10 (16)
Route Coach P Loop - 20
Temperature 45°F
Wind Light
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Great long run. Felt good, still not sore from the race. Probably because I ran so slowly due to the wind. Anyway, this run felt really good today. Light rain. Great route suggested by Coach P.
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Sun February 20th - 13mi

Distance 13.00 mi
Comments MLK loop. A little chilly. Not sore at all.
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Sat February 19th - 12.214mi

Time of day 8:00 AM
Distance 6.21 mi
Duration 35:54 @ 5:46 min/mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments By George 10k - 7th Place

Potomac Valley RR race on Hains Point with the GRC crew - PMurph, Dusen, Charlie, Wiggy, Sam, and Outlaw. The wind was crazy - gusts around 45mph, white caps on the Potomac coming up over the sidewalk. We did a very windy warmup loop. I went out on pace, although I don't know what that pace was because I wasn't wearing a watch. Right after the mile mark there was a turn around the tip of Hains Point whereupon I hit a wall of wind. The next half mile was brutal until the turnaround, which was followed by a half mile with the wind at my back. The course was an out, back, out, back, so I went back the same way I came. This guy in an orange singlet tried to catch up to me during the first windy section, but died after the turnaround. He came back and caught me just as we were heading into the windy section the second time, so I let him go by and drafted off of him. I felt kind of bad, since it was a small race, so I offered to share the wind breaking with him. He took m e up on my offer for a moment, then took over again, which I was happy to let him do. We caught up to t-shirt kid just as we hit the final turnaround, then t-shirt kid and I dropped orange singlet guy and duked it out for about a mile before t-shirt kid started falling off the pace. Charlie was there to pull me in for about half a mile leading up to the finish, which was immensely helpful at the end of a long, hard, windy race.

Cooled down to the Jefferson Memorial and back. Ended up winning a cherry pie for being 3rd in my age group. 7th place overall.

1 Karl Dusen M 28 North Bethesda MD 31:57
2 Gerald Allen Greenlaw M 23 Alexandria VA 32:37
3 Joey Wiegner M 28 North Bethesda MD 32:46
4 Samuel Luff M 24 Rockville MD 33:11
5 David Wertz M 35 Arlington VA 35:07
6 Patrick Murphy M 26 Washington DC 35:12
7 Patrick Hughes M 24 Washington DC 35:54

http://www.pvtc.org/20110219.html
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Sat February 19th - 1mi

Time of day 6:00 AM
Distance 1.00 mi
Shoe Gel-ds Racer 8 (1)
Comments early morning shakeout run
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Fri February 18th - 1mi

Time of day 8:00 PM
Distance 1.00 mi
Comments extra credit run
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Fri February 18th - 6mi

Time of day 6:30 PM
Distance 6.00 mi
Shoe Gel-ds Racer 8 (1)
Comments run around adams morgan and dupont.
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Fri February 18th - 4mi

Time of day 11:30 AM
Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Gel-ds Racer 8 (1)
Route YMCA Treadmill
Comments treadmill
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Wed February 16th - 10mi

Time of day 6:30 PM
Distance 4.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments Track workout with the GRC crew. 2x1600m, 2x800m, 4x400m.

5:08
5:07
2:30
2:29
70
72
73
71

Felt pretty good for my first time on the track in over a year.
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Tue February 15th - 6mi

Time of day 8:30 PM
Distance 6.00 mi
Duration 42:00 @ 7:00 min/mi
Comments Ran after bocce with PMurph. Up Mass Ave hill to the Cathedral, then back via Adams Morgan.
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Mon February 14th - 0.25mi

Distance 0.25 mi
Duration 01:02 @ 4:08 min/mi
Comments Robbery-Snatch. LOF A..B/M..14-17YOA..DARK GREY HOODIE...DARK JEANS. DO NOT TAKE ACTION CALL 911 W/EVENT #I20110072927
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Sat February 12th - 10mi

Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Felt a little sore, but loosened up around mile 8.
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Fri February 11th - 16mi

Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Distance WU/CD 6.00 mi
Comments Ten miles at marathon pace in rock creek park on the hills. Roads were a bit icy, but there were no cars.
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Wed February 9th - 11mi

Time of day 6:00 AM
Distance 11.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Morning run up mass ave. MLK loop but cut short. Felt sluggish.
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Tue February 15th - 4mi

Distance 4.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Easy morning run
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Sun February 6th - 20mi

Time of day 11:00 AM
Distance 20.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Long run. Sore from yesterday. Ran pretty slowly, but made it through the run.

Unrelated note: I'm posting this from my new iPhone and it's so much easier than my old blackberry.
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Sat February 5th - 16mi

Distance 16.00 mi
Shoe Gel-ds Racer 8 (1)
Route Ms. Sharon, Tenley Extension
Temperature 40°F
Conditions Light Rain
Intensity Easy
Overall Feeling Excellent
Comments good run. the trails were extremely sloppy, but it was sort of fun to have a wet, muddy run like that. there was a light mist and it was around 40 degrees. picked up the pace after the trails. ran a little extra on the mall to make it 16.
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Thu February 3rd - 12mi

Time of day 6:30 PM
Distance 12.00 mi
Shoe Adrenaline Gts 10 (16)
Route Hopey BDay
Temperature 30°F
Wind None
Conditions Night
Intensity Moderate
Overall Feeling Average
Comments many uphill striders followed by a 2 mile downhill stretch at 10k pace. felt good on the downhill. was originally going to do 5x800m uphill reps, but had some stomach cramps so i scratched that plan in favor of a longer run. the cramps came and went, so i picked it up in between then for a fartlek run. not sure what they were, but it might have been because i was hungry.
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Tue February 1st - 9mi

Time of day 6:30 PM
Distance 9.00 mi
Duration 1:03:00 @ 7:00 min/mi
Comments I ran for a mile and a half on flat, then another three miles uphill - felt a bit lightheaded at the top of the hill but felt better after peeing and picked it up on the downhill. Finished up with some striders.
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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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