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  • 4 miles
  • 00:38 time
  • 691 calories
  • 1 workouts
  • This Week time period


  1. RUN
    blah Long Bridge Park/Pentagon City 4 mi 00:38 09:30 pace

    Overall blah run. Snowing, felt good, but sidewalks were slippery, still tired from yesterday, never got into a good rhythm, and although I dressed light (windbreaker/tights) I felt overheated by ... read more

  2. RUN
    alright Mt Vernon Trail - TR Island/L... 13 mi 01:53 08:40 pace

    nice day here, sunny and mid-40's. trail was crowded, so pushed a bit, was averaging ~8:30 until I added on a hill circuit at the end. ready for the snow tomorrow (I hope)!

  3. RUN
    alright Mt Vernon Trail/Hills 6.5 mi 00:55 08:27 pace

    cold, damp day. did 2x1mi tempo intervals (8:00 pace), then did a hill circuit in the neighborhood.

  4. RUN
    alright Ridge Rd/Pentagon City 5.5 mi 00:49 08:54 pace

    Sleet and freezing rain, felt good after being cooped up all week at work. Finished with a hill circuit in the hood.

    • Lori H.
      Lori H.

      My Mr Magoo is acting up this AM...I read "Finished with a haircut in the hood" Hhahahaha!! Nice run :)

      4 days ago Like1 person

  5. RUN
    alright Ridge Road/Pentagon City 5 mi 00:44 08:48 pace

    finished up with an easy sunset 5. nice day out after the cold, gray, windy start.

  6. VELO
    alright WW Bridge/Oxon Hill 25 mi 02:10 11.5mph pace

    cold, windy, gray day. rode across the Wilson Bridge, did 5x repeats up Oxon Hill, about .8 miles long, slow grade.

  7. RUN
    blah Mt Vernon Trail to Capital Hill 13 mi 01:57 09:00 pace

    Cold, rainy day. Kind of sluggish in the 2nd half, started to bonk around mile 11.

    • Lori H.
      Lori H.

      Nice half, Kevin! Now you can just relax and watch football!

      10 days ago Like

  8. RUN
    alright Mall - Florida Ave 8.5 mi 01:15 08:45 pace

    cold day. ran to the mall, around the Capital, then ended up at DC City Smokehouse for recovery fueling. Believe the hype - some of the best BBQ in DC.

    • Lori H.
      Lori H. Great Performance
      Great Performance:

      YUM. A super run deserves the best BBQ & beers!!

      11 days ago

    • Marie

      I like this refuel plan!

      11 days ago Like

  9. Shared Photo

    Run softly and carry a big VO2 Max. TR Island.

  10. RUN
    tired TR Island 7 mi 01:02 08:51 pace

    cold, sunny day. legs a little dead.

  11. RUN
    alright Ridge Road/Pentagon City 5 mi 00:44 08:48 pace

    running out of steam this month, brutal at work. two more weeks go go. ready for February.

  12. RUN
    great Downtown/Mass Ave 16 mi 02:26 09:07 pace

    Cold, clear, sunny day. Headed up the trail, cut across the Mall, up 17th to DuPont, then made the long slog up Mass Ave to Wisconsin, then down through Georgetown, across Key Bridge, then home. F... read more

  13. RUN
    alright 4 mi 00:37 09:15 pace

    Day got away from me, wanted to run longer but...still got a few hills in.

    • Lori H.
      Lori H.

      I still remember racing you to the top of Mt Trashmore!...never caught you! great job on the hills :)

      17 days ago Like

    • Kevin L.
      Kevin L.

      you kept getting closer though...and I kept having to work harder :)

      17 days ago Like

    • Marie

      You packed some good stuff into the shortie tho!

      17 days ago Like

  14. my god the cold made my eyes water, then the tears started to freeze on my eyeballs.

    • J B.
      J B.


      20 days ago Like

    • Prime

      Kevin, Are you visiting Minnesota? It sounds like you have Minnesota weather.

      19 days ago Like1 person

    • Kevin L.
      Kevin L.

      not yet Prime, but I'd like, maybe next year, to line up a visit to the Lake Wobegon marathon with a weekend when the Twins are in Minnesota.

      19 days ago Like

  15. RUN
    alright Ridge Road/Pentagon City 4.5 mi 00:42 09:20 pace

    cold night, slow going as the sidewalks were still pretty icy. didn't feel too bad though.

  16. RUN
    alright Pentagon to Capital Hill 8.5 mi 01:12 08:28 pace

    Cold day, but about half way through sun started to come out, still cold but felt good to get some Vitamin D. Did 3 x 1mi tempo intervals, maybe 8:15 average to get some speed in. Felt pretty goo... read more

  17. Shared Photo

    Is there anything that symbolizes lost potential on race day more than an unused beer ticket?

  18. RUN
    alright Mt Vernon Trail/Key Bridge/Mall 13.5 mi 02:00 08:53 pace

    damp, cold, gray day. headed up the trail, crossed Key Bridge, came back along Rock Creek, looped around Lincoln, then back the way I came. Finished with a hill circuit in the neighborhood. Not ... read more

  19. Shared Photo

    Happy New Year to all - wishing you PR's and injury free miles in the year ahead.

  20. RUN
    alright Mt Vernon Trail 6.5 mi 00:57 08:44 pace

    Not a bad run, cold and clear. after lounging all day, finally got around to sweating out some of last night's partying. oof. finished with a hill circuit in the neighborhood.