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  1. RUN
    alright Mt Vernon Trail 6 mi 00:54 09:00 pace

    shake out run up to wind/waves memorial, then back to run a set of hills in the neighborhood.

  2. RUN
    Long Run - Downtown 14.5 mi 02:25 10:00 pace

    Mt Vernon Trail to Georgetown, to Rock Creek Park, through Adams Morgan and over to Meridian Hill Park, then down to Archives/Navy Memorial to Metro home.

  3. RUN
    blah Austin Half Marathon 13.1 mi 01:57 08:54 pace

    Rough one...70 degrees and 90% humidity at the start. Held close to the pace I wanted (8:15 average) through mile 7, then the wheels completely fell off - the humidity was just suffocating. know ... read more

  4. RUN
    alright Downtown Austin - University 6 mi 01:00 10:00 pace

    Easy run around downtown, up to the University and then back down to the lake.

  5. RUN
    tired Austin - Lady Bird Lake 6.5 mi 00:01:05 00:10 pace

    easy run along the lake - tired and sore...

  6. RUN
    good Austin Tempo 8 mi 01:09 08:35 pace

    around Austin - checked out a few murals, ran through the Capitol grounds, then down to the lake trail - beautiful day here.

  7. RUN
    alright Interval Night 6 mi 00:52 08:39 pace

    Interval night - 1x 2000, 2x1200, 2x400. Felt kind of blah - getting over a 24 hour bug.

  8. RUN
    alright Home to Old Town 6.5 mi 01:01 09:23 pace

    nice day, a little tired from yesterday..

  9. RUN
    Arlington Hills/Mall/Chinatown 12.59 mi 01:59 09:26 pace

    cold gray day...ran the neighborhood hill loops first, then ran downtown, down the mall, around the Capitol, ended in Chinatown and took the metro home. felt OK...not stellar. interesting to see ... read more

  10. RUN
    alright Gravelly Point 4.5 mi 00:42 09:20 pace

    easy shakeout run to work out some of the post-interval soreness

  11. RUN
    alright NOVA Running Club Intervals 8 mi 01:04 08:00 pace

    1 mile warmup, 5x1200 (5:10, 5:08, 5:07, 5:03, 4:59). Felt pretty good all in all. less that two weeks to Austin...

  12. RUN
    alright Pacers 1st Down 5k 3.1 mi 00:23 07:25 pace

    cold morning here, annual 5k/combine to earn super bowl calories. a little tight, a little tired, but happy with fairly even splits (7:28, 7:25, 7:24). the combine was 20 pushups, 20 squat jumps,... read more

  13. RUN
    alright Mall/Clarendon 10 mi 01:35 09:30 pace

    cold day, ran downtown then across Key Bridge and took the long hill up Wilson Blvd to end at Pacer's running to pick up packet for tomorrow's 1st Down 5k.

  14. RUN
    alright Mt Vernon Trail to Gravelly P... 4 mi 00:37 09:15 pace

    wanted to run downtown to check out the protests, but too tired...opted for easy shakeout run to work out some of the soreness from yesterday's long run. started slow and got a little faster/... read more

  15. RUN
    alright Georgetown/Meridian Hill/Arch... 14 mi 02:20 10:00 pace

    cold windy day - ran up the Mt. Vernon to Georgetown, then the long uphill to the National Cathedral, then down to DuPont circle before heading over to Meridian Hill Park - had never been there bef... read more

  16. FIT
    alright Pentagon Gym 00:40

    mixed weights.

  17. RUN
    alright Jefferson Memorial Tempo 7.2 mi 01:03 08:42 pace

    tempo run...3 miles easy to Jefferson Memorial, then pushed hard home ... cold, windy and tired - long week at work and long night with Bandit's surgery and a very uncomfortable dog last night... read more

  18. RUN
    alright Intervals 7 mi 01:00 08:34 pace

    nice night...wish I'd had a longer warmup (1mi). 3 x 1200 (5:09, 5:03, 4:59) w.400 recovery jog and 3x400 (1:35, 1:35, 1:32) w/200m recovery jog, 2 mile cooldown. tired but felt good overall.