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  1. VELO
    Home - DC - Home 25.63 mi

    Perfect weather for a solo ride to DC. Route included beach drive road, NIH and capital crescent trail. Spent some time at Georgetown's waterfront to rest, relax and turn off the mind. My back... read more

  2. VELO
    Finally got in a bike ride! R... 24 mi

    8:36 AM. Easy ride w cousin and nephew to keep myself active while not running this week and letting my back get better. My plan was to bike to the office on Wednesday morning but apparently dark f... read more

  3. Diagnosis: Sprain Lumbar Region. Man, WTF? At least 10 days no running!
    Biking and elliptical (man, not elliptical again, I don't like it) are permitted.
    Two/three sessions PT

  4. RUN
    13.1 mi 02:20 10:40 pace

    9:41 AM (Sunday) Ran from Bethesda to Georgetown and back with my favorite runner . Easy pace to get Elizabeth used to longer runs and build base in preparation for our marathon in July. My back is... read more

  5. RUN
    8.21 mi 01:14 09:00 pace

    7:05 AM (Thursday). Posting run from yesterday. Ran with Rafael at easy pace including one hill to the Mormon temple. My lower back was in pain most of the time. On Sunday Elizabeth, all the kids a... read more

  6. RUN
    Tilden Middle School 6.75 mi 00:54 08:01 pace

    7:33 PM. Went to the track with Marcelo Flores C. and Rafael.

    1 mile w/u
    4 x 1600 w 400 recovery ( splits: 6:53, 6:51, 6:54, 6:52 )
    1 mile c/d
    We all got chicked by this girl who showed up a bit... read more

  7. Shared Photo

    Great day at the Cherry Blossom Ten Miler with S Elizabeth Z.

  8. RUN
    Cherry Blossom Ten Miler 9.54 mi 01:35 09:54 pace

    7:53 AM. Great day! I paced my sweetie S Elizabeth Z. and she simply did awesome this morning, PR and beautiful negative splits. So proud of her!
    Splits: 10:39, 10:25, 10:25, 10:16, 10:09, 10:36 (... read more

  9. RUN
    Bethesda - CCT, out and back 16 mi 02:29 09:19 pace

    7:06 AM (Saturday) Long run with friends, kept an easy pace and this felt easy. I fell flat to the ground near mile 8, I just got distracted watching a boat race on the Potomac, luckily nothing ser... read more

    • Pam

      Well, consider that your mid-run rest break. ;) Glad you were OK!

      16 days ago Like1 person

    • Show 3 more comments...
    • Ann M.
      Ann M.

      Super miles Miguel!

      15 days ago Like1 person

    • Danny J.
      Danny J.

      Nice long run. Those runners' spills are a pain. Always a crazy feeling when you do a somersault and end up back on your feet. I once actually had a perfect flip, landed on my feet and continued running, only to realized later I'd bruised/broken a rib in the roll.

      15 days ago Like1 person

  10. RUN
    6.57 mi 01:01 09:12 pace

    7:14 AM. Easy miles w Rafael. It was a bit more chilly than I expected but other than that this was good. Broke in new Saucony Kinvaras. Looking forward to long run tomorrow.

  11. RUN
    Rock creek + 2 Mormon temple ... 10.2 mi 01:26 08:25 pace

    7:24 AM. Good run, steady pace, 2 loops around the Mormon temple hill, nice weather, body felt good, I think half bottle of wine from dinner last night ( w S Elizabeth Z. , thank you! ) helped...

  12. RUN
    Track - Tilden MS 6.75 mi 00:55 08:05 pace

    7:35 PM (Tuesday) Went to the track with Rafael for speed work:
    1 mile w/u
    4 x 1600 w 400 recovery (6:57, 7:00, 6:59, 7:00)
    I have to say that going to a brazilian all you can eat steakhouse for lu... read more

  13. Shared Photo

    Not that I was planning on running all the way to either Maine or Georgia but at least I had my feet on the Appachalian trail for a bit in PA (Saturday)

  14. RUN
    Rock creek trail 6.1 mi 00:47 07:43 pace

    7:07 PM. Got some faster miles after coming back from weekend getaway

  15. RUN
    Waynesboro PA 6.2 mi 00:55 08:56 pace

    7:48 AM. Ran on a dirt road parallel to the Appachalian trail near Waynesboro PA. This was miserable as it was cold, windy, rainy and I was not properly dressed. On top of that it was hilly. So wha... read more

  16. RUN
    Sligo creek trail 8.45 mi 01:13 08:35 pace

    1:40 PM. Got in good miles before leaving out of town for the weekend

  17. RUN
    Rock creek trail 8.3 mi 01:09 08:17 pace

    7:42 AM. Got my miles in this morning including 1 mile uphill to the Mormon temple. Little sleep last night but that wasn't a problem to get a steady pace. Good weather.

  18. RUN
    Tilden Middle School 6.74 mi 00:51 07:35 pace

    7:48 PM. Solo speed work at the track:

    1 mile w/u @8:25
    4 x 1600 w 400 recovery ( splits 6:59, 6:59, 6:59, 6:40 )
    1 mile c/d @8:35

    Perfect temps and enjoyed the light rain

  19. RUN
    Rock creek trail 6.06 mi 00:49 08:05 pace

    7:06 PM (Monday) Great weather for a run and glad I got in my first 6 of the week

  20. RUN
    Sligo creek 8 mi 01:25 10:37 pace

    8:43 AM. Recovery run with S Elizabeth Z. and best part was breakfast made by Gracie :)