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  1. entering week five of training for a marathon I haven't picked yet and have only made 2 of 4 long runs, work is playing havoc with my schedule. I think this is sort of make or break week, 14-... read more

    • Marie

      Week 5 of how many? If it's 12 weeks then that's 7 weeks left of training with plenty of time for 18-20 milers.

      2 days ago Like

  2. VELO
    blah Allentown 26 mi 01:55 13.6mph pace

    brought the Kona along, rode hilly back country roads and then through downtown. cold - low 50's at the start. legs a bit dead from the hills yesterday.

    • Marie

      Nice spin to flush out the soreness!

      4 days ago Like

  3. Shared Photo

    Trexler Preseve stream crossing

  4. RUN
    tired Trexler Preserve Border Trail 9 mi

    Cold, rainy here - tough run, tired and achy from couch sleeping. Hills were especially humiliating today.

    • Marie

      I would think the couch sleeping would be tough to get over!

      4 days ago Like

  5. RUN
    alright Orefield PA 5.5 mi 00:52 09:27 pace

    Meh. Tired achy from the drive. Beautiful day here. Did two long hills up applewood drive, felt good.

  6. RUN
    alright Mt Vernon Trail/TR Island 6 mi 00:54 09:00 pace

    Snuck out of work late afternoon, ran up the trail to TR Island. Saw a group of kids finishing up high school XC practice, had such a pang of jealousy for those days of after-school camaraderie.

  7. 13 hour workday yesterday - no run. Sigh.

  8. RUN
    alright Ridge Road/Pentagon City 5 mi 00:43 08:30 pace

    Nice night here, cooler and low humidity, felt really good overall, one of my better times for the long hill up Ridge Road (5:28, my average is 5:45-6:00), felt a little tired towards the end, appa... read more

  9. VELO
    alright Great Falls - Road 40 mi 02:30 16.0mph pace

    Beautiful morning here - thought our overall pace was a little faster than this but stop signs, etc take a toll... MacArthur Blvd was good, as always, Mt Vernon Trail was stupid crowded.

  10. RUN
    blah MTV/mall/Capitol Hill 7.5 mi 01:11 09:28 pace

    too hot, drenched from the first mile...around mile 6 started to doubt my plan for 16. called it around 7.5 near Navy Memorial and took the metro home.

    • Marie

      Nice to have options! It's awful here too! Just hydrate and rest!

      12 days ago Like

    • Lori H.
      Lori H.

      Still a strong run. Smart to's awful out today!

      12 days ago Like

    • J B.
      J B.

      I would have bailed on 16 today too. Miserable here!

      12 days ago Like

    • Chuck H.
      Chuck H.

      Nice use of your resources, Kevin.

      11 days ago Like

  11. Home at 2045. My fall Mara training plan is not surviving contact with work.

    • Lori H.
      Lori H.

      You'll have a great weekend filled with fantastic running!! I can feel it! ;)

      13 days ago Like

  12. swim
    alright P 1350 m 00:33 39:20 pace

    Quick swim to break up the day.

  13. RUN
    alright Mt Vernon to Gravely Point 4 mi 00:36 08:56 pace

    Such humid. Most sweaty. Much moist.

  14. VELO
    alright C&O to Sycamore Island 24 mi 01:32 15.7mph pace

    Early ride. Humid from the get go, dripping by the end. First time on the Kona since HBR, running pretty good, and proud of myself for getting her cleaned up and greased nicely...until I tapped t... read more

  15. RUN
    alright Mt Vernon Trail/TR Island 14 mi 02:04 08:51 pace

    Not a bad day here, maybe low 70's and humid. Plan was 12-14 miles, steady pace. Held a pretty steady pace most of the way, slowed down a bit around TR island, then finished up on Pentagon Ro... read more

  16. Crappy night, started out feeling OK but around mile 1.5 got sort of weak-kneed and nothing in the tank. Think dehydrated again. Called it off, will try again tomorrow.

  17. swim
    alright PAC 1250 yd 00:30 42:14 pace

    easing back into it after a few weeks of not much swimming. nice to break up the afternoon.

  18. RUN
    alright Annapolis 10 Mile 10 mi 01:23 08:17 pace

    Humid one here in Annapolis. I have run this 3 times before, never really had a great day here, hilly course and typical August heat. Think my previous three attempts were 1:40, 1:36, and 1:31. No... read more

    • Marie

      Super course PR! Nice job! Did you get donuts at the Dutch Market?!

      25 days ago Like

    • Chuck H.
      Chuck H.

      Wow, great racing Kevin! Especially in that heat!

      25 days ago Like

  19. RUN
    alright Warmup/Cooldown 2 mi 00:18 09:00 pace

    humid, drenched by the end. all warmup - drained at the end, no cooldown today.

  20. RUN
    tired Pentagon to Ballpark 7 mi 01:01 08:42 pace

    Another long day at work, ran right from the Pentagon. missed lunch, didn't hydrate well...went out hard, stupid hot/humid out there...and paid for it last 2 miles. oof. sucking down fluids... read more

    • Marie

      I drink about 12-20 8oz cups of water daily! Sometimes it's too much but most times I'm happy and hydrated. Bill takes a Tervis bottle row work full 24oz and usually drinks another one there also. It's summer, drink more!

      26 days ago Like