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Entries

  1. RUN
    alright lunch run 8.5 mi 01:14 08:42 pace

    hot and humid! Looks like this will be the last one of these supper sweaty runs - temps going to drop tomorrow (after 2 inches of rain!). Managed 4 loops of the hills (total 824' elevation gai... read more

  2. FIT
    20 minutes core 00:21

    2 min front plank w/ some push ups
    2 min glutte bridge
    1 min windshield wipers
    1 min Russian twists w/ 10lb weight
    1 min Rows from plank
    1 min dumbbell squat to alternating shoulder press and twist... read more

  3. RUN
    good morning intervals 8.6 mi 01:19 09:11 pace

    another warm and humid morning, hard to believe this is Oct and we still have this nasty humidity. The leaves are starting to turn and fall off the trees, so it is nice to look at! Did manage to de... read more

  4. RUN
    good Greenbelt Park 14.5 mi 02:17 09:26 pace

    Nice trail miles - did 2 loops of perimeter trail (52 and 46 minutes), then ran on the paved road up to the campground to get some more miles (and elevation). Total 1100 ft elevation gain! Really h... read more

  5. FIT
    good vinyassa yoga 01:00

    fell over trying to bring other arm under the body while doing thread the needle - very funny!

  6. RUN
    good morning tempo 8.6 mi 01:13 08:29 pace

    warm and humid morning, managed a descent tempo

    1.3 mi out - 11:46
    6 mi tempo - 8:00 / 7:45 / 7:45 / 7:43 / 7:31 / 7:28
    rest / stretch / appreciation - 2:14
    1.3. mi return - 12:59

  7. FIT
    20 minutes core 00:21

    2 min front plank w/ some push ups
    2 min glutte bridge
    1 min windshield wipers
    1 min Russian twists w/ 10lb weight
    1 min Rows from plank
    1 min dumbbell squat to alternating shoulder press and twist... read more

  8. RUN
    good AT 18.5 mi 04:25 14:19 pace

    Gathland state park to Washington Monument state park
    Much cooler, beautiful day to be out on the AT. But part of the section I ran was very rocky, muddy (in some parts the trail was a stream!). Pe... read more

  9. FIT
    good vinyassa yoga 01:00

    Temperature really dropped outside, but I was sweating buckets inside!

  10. RUN
    good morning intervals 8.6 mi 01:16 08:50 pace

    cooler but still very humid. Glad I could get one of the intervals under 14:00!

    1.3 mi out - 12:09
    3 x 2 mi intervals on 18:00 - 14:46 / 14:10 / 13:59
    1.3. mi return

  11. FIT
    20 minute core 00:21

    2 min front plank w/ some push ups
    2 min glutte bridge
    1 min windshield wipers
    1 min Russian twists w/ 10lb weight
    1 min Rows from plank
    1 min dumbbell squat to alternating shoulder press and twist... read more

  12. RUN
    alright another humid one 12.04 mi 01:46 08:48 pace

    warm and humid, and feeling sluggish ... ready for some cool dry weather. Almost a 2 minute negative split, but was hoping for more. Did an hour of yard work after this run -- ultra training!

  13. FIT
    20 minutes core 00:20

    2 min front plank w/ some push ups
    2 min glutte bridge
    1 min windshield wipers
    1 min Russian twists w/ 10lb weight
    1 min Rows from plank
    1 min dumbbell squat to alternating shoulder press and twist... read more

  14. RUN
    good recovery 5.6 mi 00:53 09:27 pace

    Some recovery miles after long run

  15. RUN
    good LSD - C&O canal, Old Anglers Inn 22.04 mi 03:22 09:09 pace

    warm and humid, overcast. Better than 2 weeks ago - even though I sweated as much (if not more!) I had 3 Gu's during 2nd, 3rd and 4th quarters of the run. Finished the run in much better shape... read more

    • Mike K.
      Mike K.

      Wow nice 22 - it was hot and humid today here - 3:22 is a long time out there

      29 days ago Like1 person

    • Rob P.
      Rob P.

      @Mike K - yeah - got some chaffing due to shorts being completely soaked! Getting out for over 3 hours was so great, especially along C&O canal

      29 days ago Like

  16. FIT
    great Vinyassa yoga 01:00

    another great session. Was concerned if my legs would be up for doing yoga on same day that I ran intervals, but not so bad - some fatigue but OK. Legs actually felt better after leaving the yoga t... read more

  17. RUN
    alright morning intervals 8.5 mi 01:19 09:17 pace

    warm and humid, another sweatfest! Was hoping for a bit faster (closer to 7:00 pace) on the last interval, but was struggling with the humidity. 7:09 pace is decent considering conditions and I hav... read more

  18. RUN
    good morning tempo 7.6 mi 01:07 08:48 pace

    cool but very humid (foggy, so air saturated). Great to get out for some miles. Could tell the humidity was holding me back towards the end (shirt soaked in sweat). Happy with my pace considering c... read more