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Entries

  1. RUN
    great C&O canal, Pennyfield lock 19.05 mi 02:50 08:55 pace

    Beautiful fall day, cool and dry! Quiet and peaceful on that section of the the tow path. First installment on getting over 50 miles in one week. Worked hard keeping it slow on the way out, and kee... read more

  2. Next goal of my running now in sight - signed up for my first ultra! https://www.stone-mill-50-mile.org/

  3. RUN
    sunrise temo to Lake Arti 9.6 mi 01:18 08:07 pace

    Beautiful morning for a run. Difficult to start slow, got to get that figured out.

    1.3 mi out, w/u - 11:38
    7 miles temo - 7:38 / 7:41 / 7:38 / 7:50 / 7:45 / 7:43 / 7:45
    1.3 mi return - 13:06

  4. FIT
    good standard core 00:26

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also 70 Russian twists, 2 x 23 one foot toe touches each side, 2 sets of 20 chair dips, a... read more

  5. RUN
    alright morning miles 7.6 mi 01:03 08:17 pace

    cool but very humid. Legs and body tired even after resting yesterday

    1.3 mi out / wu - 11:53
    5 miles - 39:02
    1.3 mi return - 12:05

  6. RUN
    great Greenbelt Park 14.24 mi 02:05 08:46 pace

    Cool but humid, overcast. Nice to do the 5 mile loop in Greenbelt Park, a bit of trail running in the middle asphalt running. Legs sluggish, not sure about running tomorrow. Feel like I am still re... read more

  7. RUN
    alright some more miles 7.6 mi 01:02 08:09 pace

    a bit cooler (not yet fall-like) and humid. Legs were sluggish, but good to get them moving. Got to use the headlamp

    1.3 mi out / wu - 12:24
    5 miles - 7:49 / 7:47 / 7:47 / 7 :40 / 7:37
    1.3 mi retu... read more

  8. RUN
    good recovery 5.1 mi 00:44 08:31 pace

    Some extra miles to ,shake out the legs. Thought my legs would complain more, but not too bad. Still really humid and warm, feels like August

  9. RUN
    good Kenilworth Aqatic Gardens 19.5 mi 02:44 08:24 pace

    Working on getting my mileage up, and breaking in new shoes. Left from home and wanted to check out Anacostia trail extension south from Bladensburg marina. Saw a sign for Kenilworth Aquatic Garden... read more

  10. RUN
    great sunrise miles, Lake Arti 9.6 mi 01:15 07:48 pace

    Second 10er for the week. Beautiful sunrise over Lake Arti. Able to start slow and keep a pretty consistent pace, ramping it up for last 3 miles. Legs a bit sluggish, but not bad.

    1.3 mi out / wu... read more

  11. RUN
    great sunrise miles 9.6 mi 01:17 08:01 pace

    cool but humid, lots of fog / mist. Beautiful morning! Able to start slow, keep a consistent pace

    1.3 mi out / wu - 11:54
    7 miles tempo - 7:37 / 7:19 / 7:20 / 7:31 / 7:21 / 7:17 / 7:13
    rest - 2:0... read more

  12. RUN
    good C&O canal, old Anglers Inn 15.07 mi 02:03 08:09 pace

    Beautiful fall morning, blue sky, leaves just starting to change

  13. RUN
    great sunrise intervals 10.6 mi 01:35 08:57 pace

    cool and low humidity - bliss!! First time doing 4 x 2 mi intervals in a long time. Cooler temps definitely helped! Really happy with how well it went. Wonderful time of meditation, being present w... read more

  14. FIT
    standard core 00:28

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also 70 Russian twists, 2 x 23 one foot toe touches each side, 2 sets of 20 chair dips, a... read more

  15. RUN
    good sunrise tempo 8.6 mi 01:10 08:08 pace

    Warm and humid, but was a good run

    1.3 mi out - 11:48
    6 mi tempo - 7:26 / 7:24 / 7:20 / 7:13 / 7:08 / 7:05
    rest - 2:27
    1.3 mi return - 12:06

  16. RUN
    good morning intervals 8.5 mi 01:16 08:56 pace

    Nice intervals for a warm and humid morning

    1.3 miles out - 12:00
    3 x 2 mi intervals on 18:00 (14:19 / 14:00 / 13:35)
    1.3 mi return - 11:20

  17. RUN
    good morning miles 8.5 mi 01:09 08:07 pace

    warm and humid, nice to finally get some miles in this week!

    1.3 mi out - 11:49
    5 mile tempo - (7:36 / 7:22 / 7:20 / 7:18 / 7:11 / 7:14 )
    rest - 1:14
    1.3 mi return - 12:07

  18. swim
    blah Sandy Point State Park 800 m 00:15:00 30:10 pace

    Brother wanted to swim early and just can't do that in a pool in this area in September. He suggested Sandy Point, opens at 7am. Started OK, water temp about 75, shoulder a bit uncomfortable, ... read more

  19. RUN
    good Glenndale 15 mi 02:10 08:39 pace

    Warm and humid. Did the first couple miles with my brother, then took off down a section of the (paved) trail I've been wanting to explore. Became unpaved, then almost marshy. Turns out I was ... read more

  20. RUN
    good morning miles 8.6 mi 01:16 08:50 pace

    warm and humid, could feel it slowing me down some. But still great to get out.

    1.3 mi out - 12:12
    3 x 2 mi intervals on 18:00 (14:24 / 14:00 13:48)
    1.3 mi return - 12:06