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i a m m i k e . o r g / training log Running Total: 2536.19 miles | Biking Total: 2423.5 miles | Swimming Total: 12.98 miles

DateNameDistanceTimeWeightNotes
08/31/10Dupont Ride24.081:25:25173Needed to hit 400 for month. Really sick.
08/30/10Arlington Loop+20.071:08:20173With RJ and Ginger. Added enough to get to 20.
08/30/10Bike Commute3.2Feel like crap. Took Washington.
08/28/10Upton Hill Swim0.5550 free, 200 breast, 50 backick.
08/28/10Bike Lane Burke Ride30.251:30:0217620.2mph with being solo most of the ride. And hungover.
08/27/10Bike All Over10.3Work, Northside, Steve's, Home
08/26/10Van Buren Trot and Detour4.3137:57176Just looking around and taking it easy. Legs pretty good.
08/25/10Revolution Hill Ride19.961:09:44Good ride for being hungover. Need to work on my rear derailleur.
08/25/10Bike Commute7.8To Rev, to track, work, home.
08/23/10Random Ride25.71:23:35Past Vienna, Dinner, Work, Home. Pushed it. 18.5mph.
08/22/10Upton Hill Swim0.5600 free, 200 breast. In bike shorts. They work surprisingly well!
08/22/10Roosevelt Island Run x 23175Legs feeling perfect.
08/22/10Arlington Tri Loop Ride17.561:02:23175Legs pretty dead.
08/21/10Upton Hill Swim11761200 free, 400 breast.
08/21/10Bike Lane Reston Ride27.251:30:58176Really need to work on hills.
08/19/10Bike Commute3.6
08/19/10Whole Foods AM Ride15.1951:02176Not open until 8AM! So much for that becoming regular.
08/18/10Roller Bike11.5Interesting. Can definitely do that this winter with some techno and racing DVDs.
08/17/10Bob Thurston 4.5-Miler4.537:26176Stopped for a few minutes and then walked for a bit. 8:19 pace, anyway.
08/17/10Warmup Run0.5Gonna be a bad race.
08/16/10Bike to Store2.4Got some tea, did some reading, and then groceries.
08/16/10Bike Commute+4Nothing in the legs today.
08/16/10Loop of Loops Ride41.742:28:22178Nice easy mileage ride.
08/15/10Cross Country 3-Miler3.1521:14Only 30 seconds slower than last year with bad back and hangover. Yay!
08/15/10Warmup Run0.25Ungh back.
08/11/10Treadmill Run215:57177Pulled my damned back doing shoulder presses.
08/10/10Conte's Hill Ride16.1952:36Did 2 of 3 laps of CCH with fast group accidentally. 847ft.
08/10/10Commute + Ride + Long Home5.8
08/09/10DC Bike Commute10.7Work to DC to Farr. West to Ballston to Home.
08/09/10Treadmill Run216:30I hate the treadmill.
08/08/10Upton Hill Swim0.25Hungover. 300 free, 100 breast.
08/07/10Upton Hill Swim0.5500 free, 300 breast. Legs started cramping.
08/07/10Run to Pool2.43Up P. Henry, back Ohio to 14th.
08/07/10Bike Lane Burke Ride30.321:31:11175Yes, 20mph for 30. Some nice teamwork with Jason and Al.
08/06/10Bike Commute3.7
08/05/10Odd Bike Commute3.25Down Washington, drunk, at midnight.
08/05/10Run to Gym0.8
08/04/10Arl Loop + 2x Hains Point26.071:27:08176
08/04/10Bike Commute3.6
08/03/10Bike to Race4
08/03/10Bluemont 5k3.120:46Dropped 1:20 without really training. Sweet.
08/03/10Warmup Run0.9
08/02/10Bike Commute3.6
08/01/10Upton Hill Swim0.25300 free, 100 breast. So tired from ride.
08/01/10CC to Beach Drive Bike30.731:48:32With JRay. Legs had 0 left at the end.
07/31/10Upton Hill Swim1First mile ever. 1200 free, 300 breast, 100 kick.
07/31/10The Bike Lane Saturday Ride27.51:29:15First ride on new saddle. First group ride. Pretty easy pace.
07/30/10Upton Hill Swim0.625700 free, 200 breast, 100 kick.
07/29/10Bike Commute3.6177And a million miles of walking.
07/28/10DCRRC Mile Race15:55176Was just shooting for 6.
07/28/10Bike to Pool and Wakefield HS9In swim trunks. Not ideal.
07/28/10Upton Hill Swim0.375400 free, 200 breast. In a hurry.
07/28/10Bike Commute3.6
07/27/10Bike Commute3.6
07/26/10Midnight W&OD Ride25.021:34:23179First night ride. Definitely have to be more cautious.
07/26/10Bike Commute3.6
07/24/10Porter's Neck Run4So hot and gross.
07/23/10Porter's Neck Ride15.2745:4920mph ride! Way too numb. Need a new saddle.
07/22/10Lockwood Folly Swim0.344350 free, 200 breast.
07/22/10Lockwood Folly Run3.7531:03So hot.
07/21/10Lockwood Interval Ride9.230:35Pressed for time. 5x1:00 on w/ 2:00 off bookends and 1:00 off in between.
07/20/10Lockwood Folly Swim0.375400 free, 200 breast. Hahaha they're flipturns.
07/19/10Beach and Back Ride10.233:47Easy ride there, but almost averaged 20 on way back.
07/18/10Lockwood Folly Swim0.625600 free, 300 breast, 100 back, and kickflips.
07/18/10Lockwood Folly Run4.1Hot. Didn't feel too great.
07/17/10Lockwood Folly Swim0.25300 free, 100 breast.
07/17/10Holden Beach Ride15.0649:5818.2mph ain't bad.
07/15/10Epic Bike Commute12.7Home to Bobby's to Work to DC to Metro to Home.
07/14/10Bastille Day 4-Miler428:26Felt really good despite a bad stomach cramp. Super humid.
07/14/10Warmup Run0.5
07/13/10Bike Commute3.6
07/11/10Mount Vernon Ride40.322:28:00180Good ride minus a small crash. Bike needs bar tape and I got some road rash.
07/10/10Trainer Ride11.4340:34Was really booking it, but figured 17mph is safe.
07/09/10Upton Hill Swim0.44350/ea. Really began feeling proficient. Received a compliment on my form as well.
07/09/10Ohio St Loop Run32am run. Neat.
07/08/10Bike Commute3.6
07/07/10Upton Hill Swim0.251/2 Free, 1/2 Breast.
07/07/10Bike Commute + Gym + Pool5.8
07/07/10Lee Highway via W&OD Run3.529:50179HOT. Two happy hours last night...
07/06/10Arlington Loop Ride16.9559:29179New tires are definitely not significantly faster.
07/05/10REI Bike9.3New tires. Needed some stuff.
07/05/10Upton Hill Swim0.16Just a quick few laps with David.
07/04/10Age Handicapped 4-Miler4.1529:41Normally a minute slower at this race compared to others. 11 seconds? Progress!
07/04/10Warmup Run0.5
07/01/10Bike Commute3.6
06/30/10Jogging Around Track2Just hagning out... Got talked into running.
06/29/10Upton Hill Swim0.38200 free, 200 breast, 200 kicks
06/29/10Bike Commute + Gym + Pool5.8Wilson is hilly.
06/28/102 Laps of Roosevelt Island Run325:22177
06/28/10Arlington Loop Bike16.881:02:43177
06/28/10Bike Commute + PO3.8
06/25/10Upton Hill Swim0.31200 free, 200 breast, 100 kicks
06/25/10Arlington Loop Ride16.8858:41177One hour? Gotcha.
06/22/10Upton Hill Swim0.51771/4 Free, 1/4 Breast.
06/21/10Hugh Jascourt 4-Miler429:301784 minutes off last year, but I was able to walk afterward so I guess that's good?
06/21/10Race Warmup0.4
06/19/10Upton Hill Swim0.51761/4 Free, 1/4 Breast.
06/19/10W&OD Ride25.51:40:13Nice and easy.
06/18/10Lee Highway via W&OD Run3.529:55Pretty good.
06/17/101/2 Bike Commute1.8
06/16/10Work to Gym Run x 21.5Went the direct route. Still, 4.5 miles today.
06/16/10Ohio St Loop Run3178Very hilly. Legs sore, but not painful. Good run.
06/15/10Bike Commute+4.5Dentist, mall, work.
06/14/10Work to Gym Run2.1
06/14/10Bike Commute3.6
06/13/10CC to Beach Drive Bike31.122:03:43176Longest ride aside from Bike NYs.
06/12/10Upton Hill Swim0.51771/2 Free, 1/2 Breast. Tried kickflips for first time.
06/11/10Stationary Bike4.6820:00
06/11/10Bike to Lunch and Gym5.5
06/10/10Bike Commute3.6
06/08/10Run After the Women 5K3.122:07Definitely lost a little something!
06/08/10Bike to Mark Course3.1
06/08/10Bike to Race1.6
06/08/10Bike Commute3.6
06/07/10Bike to Parts Store2.2
06/07/10Bike Commute3.6
06/02/10Bike Commute3.6
06/01/10Random Run3.3829:09179I'm so slow.
06/01/10Bike Commute3.6
05/30/1029 Loop Run2.521:42Man, I'm slow.
05/29/10Arlington Loop Ride17.021:05:50179So much traffic by river. Could have averaged around 17mph, but 15.6 isn
05/28/10Bike Commute3.6
05/27/10BCG Run3.135:00179Took partners' spouses on a 5k.
05/26/10New Bike Commute++6Teets, old house, new house.
05/25/10Ohio St Short Loop Run1.65179Quick late-night exploration. Felt superb even on hills.
05/25/10New Bike Commute3.6179
05/24/10New Bike Commute3.6
05/21/10Bike to Work Day3.5
05/19/10Work to Westover to Home Ride5.85Checking on the place.
05/18/10Bike Commute2.5
05/13/10Bike Commute2.5
05/10/10Bluemont Junction Run3.1181Went fast. Got tired.
05/06/10Run to Gym and Back2183Felt amazing on the way back.
05/06/10Bike Commute2.5
05/05/10Bike Commute+++6.85183Northside and long way home.
05/04/10Barefoot Woods Run1.5185Fun and fast! Calves torn up less.
05/04/10Bike Commute + W&ODx14.45
05/02/10Five Boro (NYC) Bike Tour43Hot day.
04/30/10Bike Commute2.5
04/29/10Bike Commute++4.45To HH in Clarendon after work.
04/28/101/2 Bike Commute1.25
04/28/10Catchup to G&B Run0.3In sandals.
04/27/10Work to Gym Run1.8182Walked a good 3+ miles too.
04/26/10Barefoot Woods Run1.5Loved it. Calves are torn up.
04/23/101/2 Bike Commute1.25
04/22/10Bike Commute2.5
04/22/10Bluemont Junction Run3.126ish182Put on 3lbs in Boston. Good run. Pushed it a bit.
04/20/10Boston Photo Run3.86I love running in "foreign" cities.
04/19/10Boston Marathon Trotting0.5
04/16/10Work to Westover to Home Ride5.85Mapped the new ride home. 8 minutes is not too bad, but some good hills.
04/15/10Bike Commute + W&ODx14.45Beautiful day.
04/14/10Bluemont Junc. And Woods Run3.25In the Frees. Felt no pain until halfway or so.
04/14/10Bike Commute2.5
04/13/10Treadmill Run1Leveled up on the squat rack.
04/12/10Bike Commute+2.75
04/09/10Bike Commute2.5
04/08/10Bluemont Junction Run3.1179
04/08/10Bike Commute2.5
04/05/10Bike Commute Catchup5
04/01/10Work to Home Run3.2Wow, starting to feel much better!
03/31/101/2 Bike Commute1.25
03/30/101/2 Bike Commute1.25
03/28/10Run to Gym1179Felt kind of nimble!
03/26/101/2 Bike Commute1.25
03/25/10Bike Commute2.5
03/24/10Bike Commute+2.75
03/22/10Work to Home Run3.2Man, I'm so not a runner. Stopped to stretch a few times.
03/20/10Nat'l Marathon Run with friends2In jeans and a polo.
03/16/10Bluemont Junction Run3.1177First 3+ outside! That took a lot out of me.
03/16/10Bike Commute2.5
03/13/10Treadmill Run3.1A 5k! Sore the next day.
03/11/10Bike Commute2.5
03/10/10Bike Commute + Gym4.1
03/09/10Long Run to Gym1.95Felt great! Awesome weather. Got passed hard... I'm slow.
03/08/10Bike to S. Diner and Home3.21Need to find my blinky.
03/06/10G'town to Lincoln Run2.8180Thought this was 3. Oh well... Hamstring sore afterward, but OK next day.
03/05/101/2 Bike Commute1.255179
03/04/10Bike Commute2.65Took back way.
03/04/10Treadmill Run2Feeling better and better. I do hate treadmills. Definitely over did it on 02/25.
03/03/101/2 Bike Commute1.25
03/02/101/2 Bike Commute1.25
03/01/10Bike Commute2.5
02/25/10Treadmill Run1After a leg workout.
02/25/10Bike and Gym Commute3.1Damn, bike was dusty.
02/22/10Treadmill Run2.5181Wow! Felt really good. Legs could have gone longer, but cardio couldn't.
02/20/10Castle to Capital Loop Run2.67Not feeling great afterward.
02/18/10Treadmill Run1.5Right shin tired.
02/15/10Edison Street Loop Run1.75Freezing rain, snow everywhere. Felt good. Still hard to pick up right leg up hills.
02/03/10Treadmill Run1.5Felt like I could have gone further!
02/01/10Treadmill Run1.25Getting very good.
01/30/10Tidal Basin Loop Run2Ridiculously cold. Legs improving, but still "meh."
01/28/10Treadmill Run1Still ain't right, but maybe I just need to work it out. Back of hip twinging again.
01/25/10Cleveland Park Run1.1At the doc's.
01/23/10Trainee Run1.75Office chair made the difference? Still have a hitch, but not so bad.
01/16/10Gym Run1Tired of not running. Beginning to think injury is from sitting, not running.
01/07/10Gym Bike4.9520:00Lifted shoulder, back, and abs.
01/06/10Gym Bike5.2520:00Lifted chest and legs.
01/01/10Gym Biking5.0820:00Did shoulders, back, and abs.
12/30/09Running Catchup0.5Two short runs down the street, just because I miss it.
12/30/09Gym Biking5.120:00First day at Gold's. Did chest, light abs, bis, and tris as well.
12/30/09Bike Commute Catchup3
12/15/09Bike Commute Catchup6.25Don't care to log anymore.
12/03/09Attempt Run0.25Nope.
11/31/091/2 Bike Commute1.25
11/27/09Bike Commute2.5Boo crank arm. Need to replace it.
11/26/09Turkey Trot Spectator Jogging0.5Feeling much better!
11/25/091/2 Bike Commute1.25
11/20/091/2 Bike Commute1.25
11/17/091/2 Bike Commute1.25
11/15/09Neighborhood Mile Run17:35I don't think I'm improving. Time for a new doctor.
11/14/09Neighborhood Mile Run17:58Felt looser, but right shin was sore.
11/14/09Bike to G'Town Running Co.9.16So early! So wet! So cold!
11/13/09Bike Commute + Liberty4.95Crank falling off again. WTF?
11/10/09Bike Commute + Bagel2.95
11/10/09Neighborhood Mile Run17:51Still meh, but I think getting better.
11/09/09Bike Commute + W&ODx14.45Raised seat height, crashed on way in, crank almost off on way home.
11/09/09Neighborhood Mile Run17:51Hip is great, but hammy might be getting worse.
11/06/09Bike Commute2.5
11/06/09Neighborhood Mile Run17:47No improvement.
11/05/09Lunch Arlington Loop Ride161:00:??With Ulmer. New fit felt great. Ate at Weenie Beenie!
11/05/09Bike Commute2.5
11/04/09Neighborhood Mile Run1178First orthotics run. Felt very good! Still some healing, but no pains.
11/04/09Bike to Conte's+2.35178Fully fitted!
11/03/09Bike Commute2.5
11/02/09Bike Commute and Errands5.5
11/02/09Neighborhood Mile Run18:03180Right hip flexor sore, and some twinging in right SI.
11/01/09Neighborhood Mile Run18:03180Less pain than yesterday. Promising. Just need to stretch it out?
10/31/09Neighborhood Mile Run18:07180Pain when lifting right leg. Hip flexor?
10/29/09Work to Gravelly @ Lunch12.12180New stem, and yes, 180.
10/29/09Bike Commute2.5
10/28/09Bike to Conte's2
10/28/09Bike Commute2.5
10/23/091/2 Bike Commute1.25
10/22/091/2 Bike Commute (W&OD)3.2
10/21/091/2 Bike Commute1.25
10/20/091/2 Bike Commute1.25
10/19/09Bike Commute (W&ODx1)4.45
10/17/09Swimming0.57475 Free, 400 Breast, 100 Kick, 25 Pull
10/16/091/2 Bike Commute1.25
10/15/091/2 Bike Commute1.25
10/14/09Bike Commute2.5
10/13/09Bike Commute (W&ODx1)4.45Legs getting much better!
10/12/09Bike Commute + Teet2.85
10/09/09Bike Commute + Teet2.85173Starting to feel improvement in legs.
10/08/09Bike Errands6.5
10/07/09Teet and Bike Commute2.85
10/06/091/2 Bike Commute+1.75
10/03/09Swimming1600 free, 600 breast, 200 kick, 200 pull.
09/xx/09Weekly Biking6172Four pounds = good diet.
09/28/09Bike Commute++3.25
09/28/09Swimming0.62526:31176400 free, 400 breast, 100 kick, 100 pull.
09/26/09Swimming0.519:39
09/25/09Weekly Biking4
09/17/091/2 Bike Commute1.25
09/16/091/2 Bike Commute1.25
09/15/09Bike Commute (W&ODx1)4.45Still sore.
09/14/09Bike Commute (W&ODx1)4.45Almost feel marathon sore.
09/13/09Parks Half Marathon13.11:33:53177Had a good pace (1:29ish) through 9, but the pain got to me and I died.
09/13/09Warmup Run0.5Really hurt. This is going to not be a good race.
09/11/091/2 Bike Commute1.25
09/07/09Bike to Kwabena's7.9730:26Hungover.
09/02/09Bike Commute2.5
09/01/091/2 Bike Commute1.25
09/01/098x400 Track Workout211:1484, 84, 85, 84, 81, 85, 87, 84. Hip and hamstring dead.
09/01/09Warmup/Cooldown Run3.6532:25
08/31/09Bike Commute + Teet3
08/29/09Bethesda via Rock Creek Run17.92:22:35Didn't have enough energy, but it went okay.
08/28/09Bike Commute2.5
08/27/09Some Biking23.79Was moving w/ Brian.
08/27/09Bike Commute2.5
08/26/0950, Rosslyn, Track Loop Run8.071:01:29That actually felt really good.
08/26/09Bike Commute2.5
08/25/09Work Loop Run4.4533:xxStill not feeling good in the legs.
08/25/091/2 Bike Commute1.25
08/24/091/2 Bike Commute1.25
08/19/09Track Loop Run5.8244:22400 @ 84, 200 @ 43. Gross day again.
08/19/09Bike Commute + Clarendon5.9Apple Store.
08/18/09Work Almost to Rosslyn Run5.9745:27Ridiculously humid.
08/18/09Bike Commute2.5
08/17/09Arlington and Quincy Loop Bike15
08/17/091/2 Bike Commute1.25
08/15/09Home to Bethesda Run121:34:03
08/14/09Herndon Run4.8137:50Still slogging.
08/12/09Track Loop Run5.7444:45172Two slow laps at track.
08/12/09Bike Commute2.5
08/11/09Run w/ Bart 5 Miles537:21Fast, but miserable feeling run. First time in Asics.
08/11/09Bike Everywhere9.6Work, smoothie, work, Danza's, home.
08/10/09Bike Commute2.5
08/08/09Cross County 3-Miler3.320:45174Supposed to be 3 miles, but no way.
08/06/09Bike Commute2.5
08/05/09Bike Commute0
08/04/09Bike Commute2.5
08/04/09Warmup/Cooldown Run1
08/04/09Bluemont 5K3.118:47Didn't feel all that strong, but set a PR!
08/03/09Bike Commute+3
07/31/09Fletcher Two East Run215:09Planned on four, but body said two.
07/26/09San Francisco Marathon26.23:16:15Wasn't ready for all the hills. Didn't die, just slowed.
07/25/09San Fran Loosen Run1.7
07/22/09W&OD Fountain Run+5.75Two runs here (since my software sucks). 3.75 w/ no watch and 2 @ 7:17.
07/20/09W&OD 4 Mile West Run429:403rd mile at 6:54? Oops! Feeling good.
07/18/09W&OD 6 Mile Stump Run647:27With slow Caitlin. 8:30 first mile.
07/16/09Bike Commute2.5
07/16/09Mason Loop Run4.130:47
07/15/09Bike Commute2.5
07/14/09Bastille Day 4-Miler426:39Easy training run. Hip held up at this pace.
07/13/09W&OD 5-Mile Run5.0938:11Starting to feel lighter on the feet!
07/13/09Bike Commute+3
07/11/09W&OD West 10-Miler10.191:17:43Didn't feel like running, but just kept going.
07/10/091/2 Bike Commute1.25
07/09/091/2 Bike Commute1.25
07/09/09Home to Gold's4.5734:38Nice day of running. Starting to feel livelier.
07/08/09W&OD 5-Miler5.0938:43Still feeling weird/tight.
07/08/091/2 Bike Commute1.25
07/07/09Work to Home 8-Miler7.81:01:13Crazy dark, late run.
07/07/09Bike Commute2.5
07/06/09Bike Commute+3
07/04/09Home to Carderock plus Race20.242:34:1316 @ 7:50ish, race @ 7:06.
07/03/091/2 Bike Commute1.25
07/02/09W&OD 6 Mile Stump Run644:24Had to get to Happy Hour.
07/02/09Bike Commute2.5
07/01/09Arlington Loop Intervals17.1455:??Killed it!
06/30/09Spout Run to Pershing Run7.658:152nd run back. Still feel tight and funny.
06/30/09Bike Commute2.5
06/29/09Mason Loop Run4.131:03First run in a week. Still something weird, but better.
06/29/09Bike Commute2.5
06/27/09Arl. Loop + 4x Haines Bike32.161:55:51
06/25/09Short Swim0.259:55No idea on the distance, just guessing.
06/23/09Arl. Loop + Haines Point Bike22.561:22:58174With Brian. Got a flat in Shirlington.
06/23/09Bike Commute2.5
06/22/09Bike Commute2.5
06/21/09Bike to Parentals40.932:31:27That was easy! Could be a biker is running falls through.
06/21/09Test Run Around Block0.3Nope, not today.
06/20/09Hugh Jascourt 4-Miler425:29Going for sub-25, but 90 degrees and my hip didn't allow me to walk afterwards.
06/20/09Warmup Run1Unable to cool down.
06/19/09Bike Commute + Clarendon6.1Chiro, Apple store, Revolution.
06/19/09Arlington Mill Run647:34Bad hip pain.
06/17/093x1600 Trail Workout7.9859:49Hip hurting again. 6:09, 6:13, 5:54 and then another .1. 6 strides at track.
06/16/09W&OD 8 Mile West Run8.1259:39Felt really fresh. Nice weather and I had missed my long run.
06/16/09Bike Commute2.5
06/15/09Bike Commute2.5
06/13/09MGM to UNLV and Loops Run5.5343:53I really don't like desert running.
06/11/09MGM to UNLV and Loops Run81:02:48Had to stop for water a million times.
06/10/09Bike Commute and Errands4.5
06/10/098 Mile Tempo Run8.0859:09Hot and humid, but I was moving. 7:09 fast mile pace, 7:19 overall.
06/08/09Mason Loop Run4.132:52Hot, humid morning run.
06/06/09Rock Creek Stone Bridge Run20.362:42:08171That was really easy. Great weather, body felt good.
06/05/09Columbia Pike Run3.3627:4013:58 -> 13:42. Rainy morning.
06/04/09Work Loop Run4.4534:42Nothing of note.
06/04/091/2 Bike Commute1.25
06/03/098 Mile Tempo Run8.111:00:01176Heavy lunch. 6 @ pace w/ Scott. Felt good.
06/03/091/2 Bike Commute (and USPS)1.9
06/02/09Spout Run+ to Pershing Run7.91:01:01Felt a disconnect between mind and body or just low on energy, but legs felt fine.
06/02/09Bike Commute2.5
06/01/09W&OD 6 Mile Stump Run6.0446:18Shins tight until I stretched twice. Felt great by 4.
06/01/091/2 Bike Commute1.25
05/29/09Pierce Mill to Kensington Run14.942:00:20172Muddy mess, but fun. Hit a groove at 7 miles.
05/28/09Bluemont Junction Run+3.1124:1346 miles in 4 days was too much. Splitting today
05/28/091/2 Bike Commute1.25
05/27/09Rosslyn Hill Workout7.741:01:44Must have gone easier than last time; much easier.
05/27/091/2 Bike Commute (and errands)2
05/26/09Spout Run to Pershing Run7.6759:15Weird pain in left foot for a bit and toe is hurting.
05/25/09Arlington Mill Run646:21177Uhhh weight. Really humid, tough to hold that pace.
05/23/09House to Iwo to Capitol Run18.152:26:33Hot morning, the last 1/3 was tough.
05/22/09W&OD 6 Mile West Run6.0446:31Felt nice, just getting the miles in.
05/22/091/2 Bike Commute1.25
05/21/091/2 Bike Commute (Teet)1.5
05/20/09Spout Run to Pershing Run7.671:00:01Still not feeling great, but run went well.
05/20/09Bike Commute2.5
05/19/09ASFS to Pershing Run6.8154:05Still a bit sick.
05/19/09Bike Commute2.5
05/18/09Bike Errands2.2
05/17/09MC Historic Half Marathon13.11:35:49Sick all week, injured all week, awful weather.
05/17/09Warmup/Cooldown Run1
05/16/09Test Run1.6714:16Humid, first day off sick, hip feels good.
05/15/09Bike Commute (W&ODx1)4.45Kwabena's last ride. Hills near house are rough on SS.
05/13/09Bike Commute+2.85Teet.
05/12/09Arlington Mill Run646:101741st day of chiro, didn't feel too different. Felt fresh though.
05/12/09Bike Commute + Westover5.25
05/11/09Work to Home 5 Mile Run539:04Walking kills my SI, but running isn't so bad. I'll run everywhere.
05/10/09W&OD 5-Miler West Run539:42God, I hurt.
05/09/09Bethesda Metro 17 Mile Run17.122:11:49Pretty tough. Look at that elevation profile. Needed more water and energy.
05/08/091/2 Bike Commute1.25
05/08/09Quincy 6 Mile Run646:32173Nothing noteworthy.
05/06/094x5:00 Track Run7.658:41Right butt is uber painful. 5:57 overall pace.
05/05/09Bluemont, Custis, Mason Run6.0549:00Met up with Brian and Scott
05/05/091/2 Bike Commute1.25
05/03/09Five Boro Bike Tour30.924:02:2650 and raining all day. We cut it short cause of the suck.
05/02/09Quincy to Roosevelt x2 Run12.451:36:32172Felt really good. Early run.
05/01/09Bike Commute2.5
04/30/09Bike Commute2.5
04/29/096x800 Track Workout317:342:56. 2:58, 2:57. 2:57. 2:55, 2:51. Ran alone, lots of pains afterward.
04/29/09Warmup/Cooldown Run4
04/28/09Bike Commute and Errands7
04/28/09Arlington Mill Run648:28172Morning run = bleh. Left knee a little sore until I got loose.
04/27/09W&OD 5-Miler West Run538:18Hot, but good run. Finally felt pretty good.
04/27/09Bike Commute2.5
04/26/09Pierce Mill to Kensington Run15.162:08:01Awful run. Hot, tired.
04/25/09Teet Bike2With Caitlin!
04/25/09Schaeffer Farm 8.481:05:52Nice and easy with the guys.
04/24/09Warmup/Cooldown Run1.7
04/24/09Crystal City Friday 5K3.118:56Good run. Hot day. Harder than I would expect.
04/23/09Bike Commute2.5
04/23/09Recuperate Run2.36Just loosening the legs.
04/22/09Rosslyn Fartlek Hills8.541:04:34Hard on the hills. Left from house, then to track, and back.
04/22/09Bike Commute2.5
04/21/09W&OD West Loop Run5.2540:22Amazing run. Just rained, sky was wild.
04/21/09Bike Commute2.5
04/20/09Work to EFC to Home Run5.0538:44Had to stretch, but otherwise nothing noteworthy.
04/19/09W&OD To Rosslyn Loop Run10.191:18:50Too little sleep and too much booze, but I got it done.
04/17/09Friday 5K Pacing Erin Run322:14Two-a-day! I think it's safe to say my leg is better. She got her sub-23!
04/17/09Warmup/Cooldown Run0.5
04/17/09Greenbrier to Mason Loop Run 1.8214:37Swelling gone, felt 90%.
04/16/09Biking Around3.9Got my 170mm crank on.
04/16/09Greenbrier to Mason Loop Run1.8215:00Right shin got nasty after aout 1.25. Still swelling.
04/15/09Edison to Carlin Loop Run1.6614:22Leg still swollen, but knee feeling better.
04/14/09Neighborhood Mile Loop Run19:07Knee didn't feel too bad, think it's getting better.
04/12/09Work and Park St Loop Run4.2432:18171Right knee is acting up. Clicking, stiff.
04/11/09W&OD West 10-Mile Run10.191:19:27171Felt the switch over to burning fat at 56 minutes. Same time as in 10-miler. Neat.
04/10/09Bluemont Junction Run3.123:53Ankle is healed. Body forgot what running was like.
04/09/09Bike Commute2.85
04/08/09Bike Commute2.5
04/07/091/2 Commute and Danza Bike3.95
04/06/09Bike to Teet1.5Canned tomatoes, sweet potatoes, and tonic water. Booya!
04/05/09Cherry Blossom 10 Mile Run10.181:04:07Felt amazingly good for having a sprained ankle.
04/05/09Warmup Run1
04/04/09Park to Carlin Loop Run2.01 Way to go twisted ankle.
04/03/091/2 Bike Commute1.25
04/02/09Park to Carlin Loop Run2.0116:12170Taper shakeout.
04/02/091/2 Bike Commute1.25
04/01/09Work to Home 2-Mile Tempo Run4.733:381711.3 up, 6:32, 6:2
03/31/09W&OD West 5 Miler5.0741:39Nice and easy miles with Caitlin. Felt effortless.
03/31/09Bike Commute++3.25BLACK GOLD!
03/30/09Bike Commute2.5Needed to adjust rear brake lever, might flatten stem, longer crank.
03/29/09Bike Play1She's done!
03/28/09Kirkwood Loop Run7.1758:30Tapering, taking it easy.
03/27/09Bike Commute (W&ODx2)6.4Shaking out new road bike components.
03/26/09Treadmill Run431:20Too many people in a small space. Was like 90 and humid.
03/25/0912x400 Track Run5.83Felt sick before, 18-20 scheduled. 88, 87, 86. 87. 87. 89, 87, 87, 88, 85, 88, 86.
03/25/09Bike Commute2.5
03/24/09W&OD To Pershing Loop Run4.8938:37
03/23/09W&OD West 5-Mile Loop Run5.1840:02170Right outside shin sore again, but not as bad as last Monday.
03/23/09Bike Commute2.5
03/21/09Pierce + Chevy Chase Loop Run13.221:42:36On 4 hours sleep. Fast, but felt like a coma.
03/19/09Quincy Loop Run5.5643:33That's how runs should be. Easy, got progressively faster, loosened.
03/18/095x1000, 1x800 Track Run3.621:193:11, 3:38, 3:40, 3:37, 3:40, 3:33. Everything felt good!
03/18/09Warmup/Cooldown Run3.5732:44
03/17/09Quincy to Chiptole Loop Run5.8845:42172Serious stomach woes, but shin felt good.
03/17/09Bike Commute2.5
03/16/09W&OD Failure West Run3.6928:00Outside right shin really sore, then I cramped. Had to stretch/massage.
03/16/09Bike Commute2.5
03/14/09C&O @ Old Angler 12 West Run12.061:35:10New territory for Caitlin and I. News shoes @ 1692.
03/13/091/2 Bike Commute1.25
03/12/09Work To Home 4- Mile Run4.05Forgot watch in office. Probably 8:10ish pace.
03/12/091/2 Bike Commute1.25
03/11/094x1600 Track Run424:366:09 -> 6:12 -> 6:16 -> 5:59. Windy, bad track, hungry.
03/11/09Warmup/Cooldown Run3.25
03/11/09Bike Commute2.5
03/10/09W&OD 4-Mile Run4.0430:56171Felt better than yesterday. Might skip track tomorrow to rest more.
03/10/09Bike Commute2.5
03/09/09Bike Commute2.5
03/09/09W&OD West Loop Run5.2240:29Didn't loosen until 3.5. Sharp hip pain early, sore right shin.
03/08/09C&O Biking11.2559:??
03/07/09Fletcher to Pierce Mill Run13.91:46:45That was some good stuff.
03/06/09Bike Commute++5.6
03/05/096x800 Track Run317:57Felt slow, but was correct pace. Supposed to do 9, but legs are tired.
03/05/09Warmup/Cooldown Run328:288 pace there, 6x200, 9 pace back?
03/05/09Bike Commute+2.8
03/04/09Work 6-Mile Run6.147:35Felt much better today. Lots of ice and crap.
03/04/09Bike Commute++3.8
03/03/09Treadmill Run217:00Felt sick all day, body told me not to run.
03/01/09Warmup/Cooldown Run1.8
03/01/09Burke Lake 12k7.4649:18Muddy, snowy, and sans a watch. 24:28 -> 24:50.
02/28/09Shake Out Run2170
02/27/09Bike Commute++3
02/26/09Quincy Loop Run5.6242:18171Soreness fading. Interesting searing pain in side of left calf until warm.
02/26/09Bike Commute+2.7
02/25/09Mini Arlington Loop Run7.5959:45Achilles still enflamed from race and shins sore.
02/25/09Bike Commute2.5
02/24/09Treadmill Run541:54Hate.
02/24/09Bike Commute2.5
02/23/09Bike Commute2.5
02/22/09RRCA Club Challenge 10 Miler101:07:11That was a bit too easy.
02/22/09Warmup/Cooldown Run1.5
02/21/09Shakeout Run2
02/19/09W&OD 5-Mile West Run5.1539:48After gym, uber cold, uber windy, did abs.
02/19/09Bike Commute2.5
02/18/09Bike Commute++3.75
02/18/09Tidal Basin 3K #4211.87510:59171Must sleep and eat better. Nasty weather (freezing rain). 2nd place.
02/18/09Warmup/Cooldown Run3.1227:??171Nasty weather. 8:20 pace up, 9:05 pace down.
02/17/09W&OD 4-Mile Run4.0432:5?17217:0x -> 15:5x. Skipped run yesterday, extra tight.
02/14/09DC Sightseeing Run10.2What didn't we see?
02/13/09Bike Commute + McD`s3.05
02/12/09W&OD West 4-Mile Run4.0431:40170Legs were really tired. Can`t wait to not run tomorrow.
02/12/09Bike Commute2.5
02/11/0916x400 Track Run423:3294, 91, 89, 87, 89, 88, 87, 89, 88, 90, 88, 87, 89, 88, 89, 79. 88 average.
02/11/09Warmup/Cooldown Run3.05
02/10/09Bike Commute2.5
02/10/09W&OD West 4-Miler4.0431:44Still tired (didn`t take Sunday off), but soreness is gone.
02/09/09Bike Commute2.5
02/09/09W&OD West Loop Run5.2241:07172Too cold for shorts. Oops! Right shin felt tired.
02/08/09Arlington Loop Bike16.541:12:04New Shirlington connector!
02/07/09W&OD West Loop Run5.240:16171Weird weather, but run was cake.
02/05/09Treadmill Run540:00Bleh, too cold outside.
02/04/09Track Tempo Run4.4630:002 x 15:00 with 2:00 jog. 6:45 1st, 6:42 2nd.
02/04/09Warmup/Cooldown Run2.33
02/03/09Treadmill Run540:00Shins sore from race, but worked out after 2 miles.
02/03/091/2 Bike Commute+1.5
02/02/091/2 Bike Commute1.25
02/01/09Capital Hospice 12k7.4651:43170Nice weather. I didn`t exactly rest the day before and haven`t been sleeping.
02/01/09Warmup/Cooldown Run1.2Totally not enough warmup (.15/1.05).
02/01/09Bike to/from Race2.4
01/31/09Prerace Loosen Run1.915:38
01/30/09Bike Commute2.5
01/29/09Treadmill Run432:00As always, hein.
01/28/094x1600 Trackmill Run425:586:31x3 + 6:25. Heinous treadmill.
01/28/09Cooldown/Warmup Run219:00Treadmill.
01/27/09Bike Commute2.5In da snow!
01/27/08End of W&OD Run6.655:451711" of snow and more coming down.
01/26/09Bike Commute + Errands5.05Supposed to snow so I was on knobbies. So slow!
01/24/09Fletcher to Glen Echo Run9.781:16:36Flew the last bit.
01/23/091/2 Bike Commute1.25
01/22/09Home to Work 4-Mile Run4.0532:00173Need to be eating better.
01/21/08Tidal Basin 3K #4201.87510:56Good race. Got 2nd. 6 second PR despite 25 degrees and strong winds.
01/21/08Warmup/Cooldown Run2.9625:49
01/21/081/2 Bike Commute1.25
01/20/08Random Run3.7330:29To work, to track, then home with slow tired girl.
01/19/09Trainer Bike7.530:00In the basement.
01/19/09Bike Commute2.5
01/18/09Veitch Loop Run9.091:12:41170Something dead in my stomach. Not a happy run.
01/15/091/2 Bike Commute1.25
01/15/09Home to Work 4-Mile Run4.0532:20Cold as hell (25), but far better run that earlier this week.
01/14/0914x400 Track Run6.0647:??172Started at 94, then averaged 91, finished in 87. 100m rest.
01/14/091/2 Bike Commute1.25
01/13/091/2 Bike Commute1.25
01/13/09Home to Work 4-Mile Run4Worst run ever. Light sickness, no energy, watch died.
01/12/091/2 Bike Commute1.25
01/12/09Crazy Work to Home Run3.9531:50New shoes @ 1455.
01/10/09 Fletcher to Roos. Brdg. Run+8.031:04:01Last run of first week back "in to it" and I was tired.
01/09/091/2 Bike Commute1.25
01/08/094x1600 Track Run6.6856:206:33, 6:41, 6:42, 6:29 w/ 400s in between.
01/08/091/2 Bike Commute1.25
01/07/09Treadmill Run431:40Heinous, as always.
01/05/09W-L Pool Swim0.19150m Free, 150m Breast. Felt like a lot more than that.
01/05/09Bike Commute + Bike to Pool3.9
01/04/09Jackson St Run2.3521:02171Just loosening the legs after yesterday.
01/03/08Warmup/Cooldown Run1.25
01/03/09Al Lewis 10-Miler101:11:58172Planning on an easy 7:30 run, but went a bit harder. Last 2 were tough.
01/02/09Mailbox and Mall Run214:04
12/31/081/2 Bike Commute+1.75
12/31/08Home to Work Run3.225:49172
12/30/08Work To Home Run3.225:00172Dark and cold. Lower back hurt a lot.
12/30/081/2 Bike Commute1.25
12/28/08Fletcher to Roosevelt Brdg. Run7.8557:02172Awesome weather. I flew without much effort.
12/27/08Work and Potbelly Run3.5629:10To gym and then lunch with Caitlin.
12/26/08Work Loop Run4.4233:34First day since being nasty sick. Still week and lungs not operating great.
12/23/08Treadmill Run1First run since backpain and then sickness.
12/23/08Bike Commute2.52nd coldest day ever.
12/22/08Bike Commute2.5Coldest day ever.
12/20/08Bike to Haircut2.2First exercise since getting sick.
12/15/081/2 Bike Commute1.25
12/14/08Bread Run 10k6.242:05Wasn`t planning on running hard so ate like garbage the night before.
12/12/08Crazy Bike Commute3.25
12/10/08Pierce Mill Rock Creek Loop Run9.21:14:34170Still feel stiff after marathon. Glutes feel dead.
12/09/08Bike Commute2.5
12/08/08W&OD 4-Mile West Run433:51Shins super tender for 2.5, but then felt OK.
12/06/08Wright Stuff 5k3.119:36Slow race, was comfortably in 2nd, couldn't beat first, cruised.
12/06/08Warmup/Cooldown Run2.5Never did get warm.
12/05/081/2 Bike Commute1.25
12/05/08Park to 50 Loop Run1.9616:36171
12/04/08Bike Commute2.5
12/03/083x1600 Track Workout319:30Felt good!
12/03/08Warmup/Cooldown Run2.751 up, 1 down, .75 in between.
12/03/08Bike Commute2.5
12/02/08Treadmill Run3.527:56
12/02/08Bike Commute2.5
12/01/08Bike Commute2.5
11/29/08W&OD to Pio Loop Run7.391:00:47171Casual run with Caitlin.
11/27/08Virginia Run Turkey Trot3.119:106:13->6:28->6:29 (5:53). Super strong at finish.
11/27/08Warmup/Cooldown Run1
11/25/08Work To Home Run3.227:00Cold, in shorts, old shoes, 10pm.
11/24/08To Work Bike1.25
11/23/08Bingham Loop Run5.5750:05Nice easy day in the woods. Did a 7:30 mile in there with C8.
11/22/08Herndon Turkey Trot3.119:20Could not breath. Nasty cold out (32).
11/22/08Warmup Run0.95
11/21/08Bike Commute2.5
11/20/08Treadmill Run325:07
11/20/08Bike Commute2.5
11/19/08Bike Commute2.5
11/18/08Treadmill Run2.420:00
11/18/08Bike Commute2.5
11/17/08Bike Commute2.5
11/16/08Quincy Loop Run5.5743:12166Didn't feel like it, but I was flying. Whoa weight.
11/15/08Columbia Pike Run3.3629:40With Caitlin. Gross day (hot and humid).
11/12/086x400 Track Run1.59:1317092, 92, 93, 94, 95, 87. Didn't push much at all considering it was my first.
11/12/08Warmup/Cooldown Run2.6322:488:02 up, 1:05 200s in between, 9:02 down.
11/10/08Columbia Pike Run3.3628:15First real run since marathon. Hips tight.
11/08/08Bike to Greg's1.9
11/06/08Bike Commute2.5Getting dark out there! New headlight.
11/06/08Treadmill Run19:20Everything is feeling OK! Also hit the gym.
11/05/08Bike Commute2.5
11/03/08Bike Errands4.2
10/26/08Marine Corps Marathon26.623:22:37Distance is fishy. Died at 17 or so, but a good 1st time.
10/25/082-Mile Random Run218:00Prerace loosening felt good!
10/22/08Mason Loop Run4.136:18W/ Caitlin. Left shin pain.
10/22/08Bike Commute2.5
10/21/08Bluemont Junction Run3.127:17Morning w/ Caitlin.
10/21/08Bike Commute2.5
10/20/08Bike Commute++4.8
10/19/08Fletcher to Memorial Bridge Run8.211:10:57169Last "long" run, felt nice.
10/18/08Pio Pio Loop Run3.1626:44
10/17/08Bike Commute++4.85Apple Store and Murkey
10/16/08Bike Commute+2.85Plus Teet.
10/15/08Four Mile Run 5-Mile South Run5.0645:10With Caitlin, didn`t feel right. New (blue) shoes @ 1263.
10/15/08Bike Commute2.5
10/14/08After Work Ride9.135:03170Legs were still a little tired.
10/14/08Bike Commute2.5
10/12/08Rock Creek + 3 Run121:35:49169Body getting rested; this was pretty easy.
10/11/08W&OD 4-Miles @ Pace Run4.0228:48Little more effort than I would have hoped for, but it was right out of bed.
10/10/08Bike Commute + Greg3.5
10/09/08Bike Commute2.5
10/09/08Pershing to Wash. Loop Run3.727:561692nd great run of the day.
10/09/08ASFS Loop Run6.1346:17First really good run in a long time. No headphones.
10/08/081/2 Bike Commute1.25
10/07/08Four Mile Run 5-Mile South Run4.9240:11171Lungs having trouble with the cold.
10/07/08Bike Commute2.5
10/06/08Bike Commute (plus Teet)2.85
10/03/08Manhattan Loop Run20.73:03:12Much stopping for pics. A great experience.
10/01/08Anaheim Loop Run6.957:22Bad/no sidewalks, but did get to see Angels stadium.
09/30/08Disneyland Loop Run4.1634:49Hein sidewalks and peds.
09/28/08Will Rogers Beach to Venice Run12.191:40:01Caaaaalifornia! Fresh off the plane.
09/27/08Fletcher to Lincoln to Key Run8.441:06:50168Humid as hell, but otherwise a good run.
09/25/08W&OD 5-Mile West Run5.0540:29A good feeling/fast morning run!
09/24/08W&OD 5-Mile West Run5.0540:17172Headache, stomach cramp... Nasty, but quick.
09/24/08Bike Commute+2.9
09/23/08Bike Commute+4.9
09/23/08W&OD 5-Mile West Run5.0541:54172Morning run. Got passed on way back so I made it a tempo run. 7 flatish for 1.
09/22/08Bike Commute2.5
09/21/08Fletcher to Bethesda to Gtown21.432:59:471698:40 pace for first 10, 15->end at 8 or below. Awesome route.
09/20/08W&OD to Track to Quincy Run5.946:56169Achilles got very tender after a bit.
09/19/08Bike All Around Town5.8
09/18/08Bike Commute+3.4Smoothie King after work, then class.
09/17/08W&OD to Work to 50 Loop Run5.1343:12Achilles really sore still, but weather was awesome and run felt good.
09/17/08Bike Commute2.5
09/16/08Bike Commute2.5
09/14/08Warmup Run0.5
09/14/08Parks Half Marathon13.11:34:106:40-6:50-7:07-7:20-7:09-7:01-7:13-7:15-7:16-7:15-7:27-7:23-7:23. 95% effort.
09/13/08Shake Out RUn2.2521:27Calf is better!
09/11/08Bike Commute2.5
09/10/08Bike Commute2.5
09/09/08W&OD to Work Loop Run4.4737:55This right calf could be a serious problem.
09/07/08C&O 18 Mile Run18.222:32:50Calf started hurting around 15, did 17 at pace, and 18 I cramped.
09/06/08W&OD Hanna 8 Mile Run7.721:06:24Flooding, Jason, and sinking trucks. Felt tired.
09/05/08W&OD 5 Mile South Run5.0439:52Light rain, little more sore than I would expect.
09/05/08Bike Commute++5.2
09/04/08Bike Commute2.5
09/03/08W&OD W 8-Mile Tempo Run8.061:02:038:25, 7:16, 7:10, 8:16, 8:13, 7:04, 7:00, 8:25. Little shin pain.
09/02/08Bike Commute2.5
09/02/08W&OD West 5-Mile Run5.0141:48
08/31/08Arlington Triangle to Glebe Run17.232:28:04170Nothing out of the ordinary. No water for first 12 miles.
08/30/08C&O East 8-Mile Pace Run8.0757:45Very doable, but 18 more?
08/29/08Bike to Murky3.6Heading to Carol's show.
08/28/08Pike Loop + Hood Run3.8732:54Raining and wasn't motivated.
08/27/08W&OD 8 Mile Run8.111:05:57170Right foot numb, pain in left calf that never worked out.
08/27/08Bike Commute (Post Office)3.2
08/26/08Bike Commute + Staples4.4
08/26/08W&OD 4-Mile Run3.9832:39Took Four Mile Run out.
08/25/08Upton Hill Swim0.63172Done in sets of 100m.
08/24/08Rock Creek 11 Mile Run11.131:32:43Felt like crap until 45 minutes, but that was pretty quick.
08/23/08C&O 7 @ Pace Run7.0549:43Energy started waning, but that was overall pretty easy. 7:03 pace? Oops.
08/21/08W&OD 4 Mile Run4.0230:00Forgot watch on the way back, but was flying.
08/21/08Bike Commute2.5
08/20/08Bike Commute2.5
08/20/08Quincy to Custis Loop Run5.5243:22Time might be off. Slight left calf/shin pain, but overall a very good run.
08/19/08W&OD to Mason Loop Run4.132:05170Tired of these shorter runs; don't feel like good runs, can't find a rhythm.
08/19/08Bike Commute2.5
08/18/08Bike Commute++4.62To Pacers.
08/17/08Custis to DC 15-Mile Run15.342:09:03That was a tough run energywise, but everything felt healthy.
08/16/08Fletcher to Kennedy Center Run7.0151:5517126:53 -> 25:02. Left calf a bit tight to start. Flew that last half mile.
08/15/08Bike Commute2.5
08/14/08W&OD 4-Miler West Run4.0535:17171Morning run w/ Caitlin.
08/14/08Bike Commute2.5
08/13/08C&O 7-Miler West Run7.0955:27Good run. Was dark, too many bugs, shuffle died.
08/12/08W&OD to Mason Loop Run4.1132:02Never felt comfortable. Femoral
08/12/08Bike Commute2.5
08/11/08Bike Commute2.5
08/10/08Burke Lake Loop+ x 314.11:59:37Felt good. Energy started waning, but good run overall.
08/09/08Errands Biking5Pacers, Smoothie, Home
08/09/08Kirkwood Loop Run7.331:00:12Easiest run of my life. Felt like I could go forever. Slow first 2, 7:45 the rest.
08/08/08Upton Hill Pool Swim0.28200 Free, 200 Breast, 50 Kick
08/08/08Bike Commute2.6
08/07/08Bike Commute2.6
08/07/08Bluemont Junction Run3.125:11171I hate morning runs, but this felt OK.
08/06/08Bike Commute2.6
08/06/08C&O to G'town Run7.91:03:07Everything felt good. Planned on only 7... Low energy on the way back.
08/05/06Bluemont 5k Run3.118:499:38 -> 9:11. Felt perfect.
08/05/06Warmup/Cooldown Run2
08/04/06Bike Commute2.6
08/03/08C&O 9-Miler East Run9.071:09:28172Felt really, really good. 7:14 for last mile and a half.
08/02/08ASFS Loop Run6.1248:12171Felt much better after a day off. Good pace.
08/01/08Bike Commute2.6
07/31/08Park and Teet Loop Run2.2518:14174Still have that left femur pain. Been real tight for about a mile every run now.
07/31/08Bike Commute+ x26
07/30/08Mile Race15:22After 3 mile run there... I
07/30/08Wakefield HS Run5.7548:00Second half was after mile race. Felt better than yesterday.
07/30/08Bike Commute (Post Office)3.2
07/29/09Bluemont Junction Run3.124:45Felt like crap all over. Stomach, left femur, right knee. Yuck!
07/29/08Bike Commute2.6
07/28/08Bike Commute2.6
07/27/08Wakefield Park Run5.9451:15Heavy t-storms, tired legs.
07/26/08Rock Creek + 3 Run12.261:43:58Tight for a mile, actually pain in left calf. 7:15/mi for last 2.5.
07/25/08Bike Commute++4.8
07/24/08Columbia Pike Run3.3627:1213:40 -> 13:32. Felt easy, but lower legs were sore.
07/24/08Bike Commute2.6
07/23/08C&O Run6.3550:35Forgot my tunes... made running weird. Last mile was fast.
07/22/08Upton Hill Swim0.5350 x Free, 350 x Breast, 100 x Kicks
07/22/08Bike Commute2.6
07/21/08Bike Commute2.6
07/21/08C&O to Rock Creek Pkwy Run11.091:29:07173Pain in left calf/shin for 1-2, but it went away. Two pair new shoes @ 851.
07/19/08C&O 6-Miler @ Pace Run6.0243:23173Was going for 7:30 pace, but 7:15 felt good. Last mile was tough.
07/17/08W&OD to C-Pike to Barcroft Run3.4628:07173Really tired, will be happy to have tomorrow off.
07/17/08Bike Commute2.6
07/16/08W&OD 4-Mile Run4.0231:227:50 pace while not really trying? Nice.
07/16/08Bike Commute2.6
07/15/08Park and Teet Loop Run2.2518:43Holy tired legs.
07/15/08Bike Commute2.6
07/14/08Bastille Day 4-Miler425:40At Fletcher's, on Capital Crescent. Felt strong despite being tired.
07/14/08Warmup/Cooldown Run2
07/13/08Upton Hill Pool Swim0.31First swim... 20 laps mixed free, breast, back.
07/12/08Pierce Mill Rock Creek Loop9.21:18:52Easy first mile, 7:14 final. Everything good!
07/11/08Bike Commute2.6
07/10/08Bluemont Junction Run3.0628:52174Tighter and slower than hell.
07/10/08Bike Commute (W&OD x 1)4.45
07/09/08W&OD West 5 Mile Run5.0540:18173Little tenderness in shins; going to run midweek longs on soft surfaces.
07/09/08Bike Commute2.6
07/08/08Pio Pio Loop Run3.1424:08175
07/08/08Bike Commute2.6
07/07/08Pierce Mill to Bingham Run6.2552:00One day I'll do this run correctly.
07/05/08C&O 6-Miler6.1652:201758:54 first half pace to 8:17 second. Nasty day out, but felt good.
07/04/08Age Handicapped 4-Miler4.0526:40174Paced better. Could easily take off 5-10 as I finished with Caitlin.
07/04/08Warmup/Cooldown Run1
07/03/08Bike Commute (plus Teet)2.85
07/03/08Park and Teet Loop Run2.2519:05175Starting to get a bit tired this week.
07/02/08Bike Commute (W&OD x 1)4.45With Kwabena and Betsy.
07/02/08Four Mile Run 5 Mile Run5.144:08176I hate running in the mornings, and I really need to eat better.
07/01/08Store Bike1.6Shredded cheddar and sour cream!
07/01/08Bluemont Junction Run3.124:22175Amazing weather. Ate like crap following race, will lose that weight fast.
06/28/0812 Hours of Cranky Monkey32.14:15:30172Super hot day, I don`t really bike... Fun anyway.
06/26/08Columbia Pike Run3.3627:22173Hotter than hell. 13:57 -> 13:25.
06/26/08Bike Commute2.6
06/25/08Bike Commute2.6
06/25/08Greg Loop Run4.9742:43173Low weight. Ran slow, still sore.
06/24/08Carlin to Park Run3.1525:40Sore from kickball on Sunday. Yes, kickball. Day #1 of marathon.
06/24/08Commute and Store Bike2.8
06/23/08Bike Commute+2.75
06/21/08Warmup/Cooldown Run1.5
06/21/08Hugh Jascourt 4-Miler426:0212:41->13:21. Totally died. Predicted 26:00, so I was right. Humid.
06/20/08Bike Commute x 25.2On new street tires.
06/19/08Biking All Over7.85Work, bike shop, home, work, home, around block.
06/18/08Tidal Basin 3k #413 Run1.87511:04Slower than last month, but went in tired/sore.
06/18/08Warmup/Cooldown Run1.95
06/17/08Bluemont Junction Run3.1625:48177Very tight from yesterday. Come on, weight...
06/17/08Bike Commute (plus Teet)2.85
06/16/08Warmup/Cooldown Run1
06/16/08Run After the Women 5k3.118:56Glorious!
06/14/08W&OD to Work Loop Run4.4736:52In the rain, took it [relatively] easy.
06/13/08Barcroft Loop Run2.3619:41177Nice bit of exploration.
06/13/08Bike Commute2.6
06/12/08Arlington Loop Bike17.171:09:22175That was fast.
06/12/08Bike Commute (W&OD x 1)4.45
06/11/08W&OD Run5.2341:17176Needed a few more calories. A lot of chasing helped pace.
06/11/08Bike Commute2.6
06/05/08Lubber to 50 Run218:03With baits.
06/05/08Bike Commute2.6Getting freaking hot out.
06/04/08Bike Commute++5.65Had a no-speed fall. Banged up my shin and broke my chain.
06/03/08W&OD to Park SC Run3.426:36Everything felt really good.
06/03/08Bike Commute + Murky6.15Goood coffee.
06/02/08Columbia Pike Run3.3627:22177Shins a little hurty, but a good run.
06/02/08Bike Commute2.6
05/30/08W&OD to Work Loop Run4.4734:51Good run.
05/30/08Bike Commute (W&OD x 1)4.45
05/29/08C&O West Run4.7541:29Nice and easy run with Caitlin. Felt good.
05/29/08Bike Commute (W&OD x 1)4.3
05/28/08Bike Commute2.6
05/27/08Bike Commute x 25.2Hot, hot day.
05/26/08Solomons Run2.219:13Right leg hurt a little afterwards.
05/24/08Round Hill Hometown Fest. 5k3.119:38177Had a cold, but ran fast. Course finished up hill... Ran alone.
05/23/08Bike Commute2.6
05/22/08Bike Commute++5.2Commute, bike store, home, bike store, home.
05/21/08Tidal Basin 3k #412 Run1.87511:02Much faster than I was hoping for. 1.5mi "warmup" (lost) had me tired.
05/21/08Cooldown/Warmup Run2.07Couldn`t find race start.
05/19/08Lubber to 50 Run1.9816:00Felt good! Just needed to get some miles in.
05/19/08Bike Commute (Mason 1-way)3.4
05/17/08Store and Misc Bike3.6
05/17/08Pierce Mill to Bingham Run6.458:30174Upload keeps adding minutes. Using watch time with GPS distance now.
05/15/08W&OD to Park Loop Run3.3727:07176Upload keep adding time, wtf? Run felt really good.
05/15/08Commute and Store Bike2.8
05/14/08Arlington Loop Bike17.171:10:23175With Brian. Scale was on 174 right until the end. Soon!
05/14/08Bike Commute2.6
05/13/08W&OD to Mason Loop Run4.1733:41Upload added a solid 20 seconds. WTF? Felt good.
05/13/08Bike Commute+3.1
05/08/08W&OD Loosening Run3.0327:13176Lower right still a bit sore, but the time off helped.
05/07/08Bike Commute2.6Maybe another day without running. Leg feeling better.
05/06/08W&OD Ride8.0643:06Paced Caitlin for 2 so basically 6.06 in 27:06.
05/06/08Bike Commute2.6
05/05/08Bike Commute+3.8
05/04/08Fletcher to Key Marker Run4.435:25175Low weight, and way faster than we were hoping for.
05/03/08Arlington Sci. Focus School 5k3.1520:04Long course, felt good.
05/02/08Fuck Run0.86176Shit flying in eyes, reopened hole in heel, ran barefoot. Worst run ever.
05/02/08Bike Commute2.62
05/01/08Mason to Lubber Loop Run2.3619:50176New low weight! Legs still not 100%, but should be good by Sat.
05/01/08Commute and Errand Bike5.65
04/30/08Bike Commute3
04/29/08Genoes Pt. Loop Run3.0424:11Killed it the last mile.
04/28/08Lockwood to Bulkhead Run5.7347:46Pouring rain, rubbed a hole in my left heel. Feeling the same legwise.
04/27/08Lockwood Folly Course Run6.957:50Good run. Distance is off a bit as I got stopped by a course ranger.
04/25/08Carlin to Park Run3.127:47176Legs really dead. Think I need 2 days off per week for now.
04/25/08Bike Commute3Hit the abnk on my way home.
04/24/084x400 Track Run15:3888, 87, 86, 77
04/24/08Warmup/Cooldown Run1.6213:00
04/24/08Bike Commute4.1Cruised around town a bit
04/23/08Carlin to Park Run3.1525:56176
04/23/08Bike Commute2.7
04/22/08Columbia Pike Run3.3629:??Takin' it easy.
04/22/08Bike Commute2.76Took Glebe.
04/20/08Canal 5-mile Run5.0637:5017619:52 -> 17:58. didn`t push til last mile. Felt great... Pouring rain.
04/19/08W&OD Bike Ride10.642:55Road biking is too easy.
04/18/08Columbia Pike+ Run3.6729:22178Left shin hurt, front of right shin hurt (muscle). New shoes @ 640.
04/18/08Bike Commute2.6178
04/17/08Running Store Run2.7120:52180Link shows a lot slower than what GPS calculated.
04/17/08Bike Commute2.9La, la, la.
04/16/08Wakefield Run3.3229:39Trail running fun.
04/16/08Wakefield Mountain Biking7.7150:05Good freaking time.
04/15/08W&OD to Glebe Loop Run3.731:41Didn't feel smooth at all, but we ran some nice negative splits.
04/15/08Bike Commute2.6
04/14/08Bike Commute2.6
04/12/08W&OD Hour Run6.1753:45176Light rain, but felt fine.
04/10/08W&OD Tempo Run4.7938:551757:15ish -> 6:55 -> 8:55 -> 7:00 -> bleh.
04/06/081/2 Cherry Blossom 10-Miler5.0641:42176With backpack, taking pictures, and having fun.
04/04/08South Mason Run3.933:07177
04/03/08Columbia Pike Run3.3628:16
04/01/08Columbia Pike Run3.36
03/26/082x Bike Commute5.16
03/13/08Long Park Loop1.089:07Body said "no run." Left foot pain all day, left shin pain during.
03/11/08Abingdon Mile Run16:18183What is up w/ the weight?
03/10/08Country Club Run3.2527:48180
03/03/08Adventure to Glebe Run3.731:16Helped a lady catch her dog, fixed a truck, good times.
03/01/088-Mile Canal Run8.11:08:15Windy day.
02/28/08River+ Lower Park Run2.220:15181Morning run, back a bit sore.
02/27/08Random Run1.1In jeans, in tennis shoes.
02/23/0860 Minute Canal Run7.0858:38179Pushed hard last half mile, but strained my left hip flexor.
02/20/08Dittmar Loop Run1.814:30181Weight is much bettah. Love snow running.
02/19/08River to Bridge to Pimmit Run3.530:10182Time to get serious.
02/16/08Dittmar Loop Run1.815:26183Oh my weight. Bad two months of eating and such.
02/12/08Gym Bike1030:00
02/08/08Country Club Run3.2527:05
02/05/08Bluemont Work Loop Run2.6521:31Nice day, shins tired.
02/02/08Chain to W-Hurst Bridge Run6.3451:121778:04 pace, 7:05 last mile.
01/31/08To Work Run3.228:01Backpacks suck.
01/24/08Treadmill and To Gym Run2.4181
01/19/07Mile Track Run16:54177After two hours of flag football. 3:45 -> 3:09
01/12/08Canal 7 Mile Run7.1558:15177T-shirt weather!
01/10/08Dittmar Loop Run2.7225:28WIth Caitlin.
01/08/08Short Lunch Run2.0315:08Had to hustle back for lunch, but was left anyway.
01/05/07Canal Run6.3351:161788:05 pace? I
12/30/07River+ Park Loop Run2.3123:21178Watch must be off in valley. Twisted ankle, but OK.
12/29/07Military Loop Run4.9441:431768:30 pace, beautiful day.
12/27/07Vermont Loop Run2.1517:411798:14 pace, felt good.
12/23/07Canal (VA Bridge to 2mi) Run5.0641:31First run in a while.
12/20/07Treadmill Run1.6715:00At work, morning, needed the mental time off.
12/09/07Warmup/Cooldown Run1.2
12/09/07Baltimore Jingle Bell 5K3.119:56177Cold, raining. What I could do in good weather? 6:21, 6:31, 7:04 (6:25).
12/05/07Treadmill Run435:58Started at 9:30, slowly dropped to 8:30.
12/04/0716x200 Track Run211:4043 to 44 pace. Bad day... cold, stomach woes.
12/04/07Warmup/Cooldown Run333:049:24 -> 13:20 -> 10:20
12/03/07Canal 6 Mile Mark Run4.335:55177Majorly windy, but was an easy run for 8:21 pace.
12/02/07Trainer Bike201:00:00178Need to watch my eating. Sore heel, cold, rain = bike.
12/01/07Greenbelt Wright Stuff 5k3.120:2617739 degrees, couldn't breathe.
11/29/07Ditt, VT, 35th, Gym, Home Run2.25178Watch died! Left shoe feels too tight, but isn't... Been a week now.
11/27/07Treadmill Run431:45177
11/27/07To Gym and Back Run0.5Warmup/cooldown
11/25/07Peirce Mill to Riley Bridge Run7.321:04:58177Nice and easy, 8:52 pace.
11/23/07Dittmar, VT, River, Park Run3.1629:29176Nice and slow, felt good. Included stream traversing time.
11/22/07Virginia Run Turkey Trot 5k3.120:031786:32 -> 6:37 -> 6:52 (1.1). Felt great, had lots left, perfect weather.
11/19/07To Gym and Treadmill Run3178
11/18/07VA To GT Wooden Bridge Run646:50177Good pace. No fuel, though.
11/14/07Darkness Canal Run2.520:29177Long day at work, ran with headlight, never again, shins hurt.
11/13/07Treadmill Run1.5Bah, gym closes 15 minutes earlier than it used to.
11/11/07Canal 7 Mile Mark Run6.350:54175Hooaaaa fast pace! Need to pick it up more often.
11/10/0736th Street and Hill Run2.9525:34177
11/08/072x800, 2x400, 2x200 Run1.7510:211798s were a litle slow, 2s were a little fast
11/08/07Warmup/Cooldown Run2.36179
11/07/07River+ and Park Loop2.3180
11/06/07Commute Run3.2180
11/05/07River+ and Park Run2.3180Morning run
11/04/07Canal 6 Mile Mark Run4.338:12177
10/30/07Canal 6 Mile Mark Run4.338:37178New shoes (@434). Right shin tight on way out, but loosened.
10/23/072x800, 2x400, 2x200 Run1.7510:30Forgot watch and forgot to do 2x200 more!
10/23/07Warmup/Cooldown Run2.75
10/21/07River+ and Park Loop2.3Evening run, post kickball, with ladies
10/21/07River and Park Loop2.2Morning run
10/17/07River, Hill, Glebe Run2.923:36
10/16/072x800, 2x400, 2x200 Run1.7510:50
10/16/07Warmup/Cooldown Run2.5
10/15/07Canal (VA Bridge to 2mi) Run5.0642.31180Bad eating!
10/13/07River, Hill, Glebe Run2.923:56Easy.
10/11/07River, 7 Hills, Home Run4.345:52Little shin pain.
10/10/07River and Park Loop Run2.220:24
10/09/07Cooldown Run0.75176
10/09/076x400 Run1.59:43176103, 98, 98, 93, 96, 95
10/09/07Yorktown Run435:4017616:50 -> 18:30
10/04/07Commute Run3.224:32
09/18/07River and Park Loop Run2.2
09/18/07Commute Bike6.426:00So sore from kickball
09/13/07Commute Bike6.426:30
09/11/07Commute Bike6.427:58
09/09/07Chicago Half Marathon13.11:43:18Everything I had. Knees tight.
09/05/07River, Hill, Glebe Run2.922:17Pretty hard pace.
09/04/07Chipotle Run3.631:21Easy run.
09/01/07Canal 12 Mile Run121:42:171789:06, 8:44, 8:46, 9:12, 9:01, 8:44, 8:43, 7:57, 7:44, 7:42. L knee tight.
08/30/07Commute Run3.224:26I hate concrete.
08/29/07Canal 7 Mile Mark Run6.248:5218116:01 (2) -> 7:42 -> 7:55 -> 7:00ish
08/27/07Canal 7 Mile Mark Run6.255:14Due for 11, but worked late. Shin sore until Mile 4.
08/24/07Canal to Bridge- Run538:06179Holy hot!
08/23/07River to Hill to Glebe2.923:13183Solid pace, felt strong.
08/21/07Glebe, Lee, Military, Park Run545:23183Nice and slow. All pavement, but no pain!
08/19/07Canal to Beltway Run10.31:32:161795x7.5 last night. 9:30->8:53->9:02->9:15->?:??->8:33->8:48->8:56
08/18/07Canal to Wooden Bridge Run5.2539:441827:16->8:27->7:53->6:49. Shins tight 2nd mile.
08/15/07Track Cooldown0.5Sprinted straights
08/15/07Track 2x400 Run0.53:07181100->87. First was just after hard mile.
08/15/07Track Mile Run15:5718187->90->92->88
08/14/07Canal to Wooden Bridge Run5.2541:557:54->8:02->8:07->7:57
08/11/07Canal and Park Run101:28:551817:45 final mile. Knees tight, blister on left foot.
08/09/07Marymount First Entrance Run323:4718312:16 -> 11:30. Supposed to be easy, but felt good.
08/08/0740 Min Tempo Treadmill Run5.140:00181Too hot outside. 7 minute middle mile.
08/07/07London Run #22.3116:437:14 pace in training? Feeling really strong right now.
08/05/07Edinburgh Run3.8736:22Hilliest run ever! 20 minutes of solid uphills.
08/02/07Glasgow East Run325:22Lugging a backpack is heinnn! 1st person in cathedral!
07/29/07London Run #14.2235:44Finally didn't eat, drink, or walk too much in one day.
07/24/07Lower Park and Short River Run2.2181
07/22/07RCP Tennis Loop Run9.251:24:38182Nice and easy.
07/19/07Recumbent Bike5.225:00Legs sore, took it easy.
07/18/077x400 Track Run1.759:5086, 84, 85, 86, 86, 81, 82. 2 minute recovery, lots of left shin pain.
07/18/07WUCD Run0.75
07/17/07VA to Building Canal Run431:3515:55 -> 15:40. Not shin pain, but shin tiredness. Was nice and easy.
07/15/071st Annual Run For Leslie 5k3.121:17Died after 2 miles. Modified Burke Lake course.
07/13/07Lower Park and Short River Run2.217:18Slow maintenance.
07/11/0735 Minute Tempo4.5535:36Way dehydrated. 7:15 and 7:30 middle miles.
07/09/07Treadmill Run7.021:03:0718232:17->30:50. Two runs; 30 minute treadmill limit.
07/07/07Park + Potomac + Street Run2.420:14183Slow day
07/05/07WUCD Run0.75Warm up/cool down.
07/05/076x400 Track Run1.58:4188->85->88->88->87->85
07/03/07Colvin to Potomac Bike8.15Fun with David and Dnorm
07/01/07RCP Nature Center Loop Run6.2556:10Distance is rough. My guess is longer based on time.
06/30/0712 Out Canal West Run3.323:5912:01 -> 11:58. Oops, was supposed to be 3 at pace.
06/28/07Dittmar Loop Run2.522:14180Slow day AND SUPER HOT.
06/27/0730 Minute Canal Tempo Run3.930:31181Yay new shoes again! Shins felt great!
06/21/07POS Run1Shins unmanageable. Had to walk home in excruciating pain.
06/20/07Track Mile Run16:0418391->93->95->85... Didn't look at watch in middle laps. Stupid!
06/20/07Track 1x400 Run0.252:00183Part of workout
06/19/07Diff to Ramey's Meadow Run325:54183[Slow] Do Laundry! Need socks! Blisters!
06/13/07Stationary Bike5.4215:00183Shin hurts, rest day.
06/12/07Dittmar Loop Run2.7222:01Easy, left shin starting to hurt.
06/10/0720 Out Canal Run5.0441:26182Just kept going, and going. Laced higher on shoe, felt nice.
06/09/07 Park Loop x 2 Run1.811:441855:42->6:02. Bad eating, sleep, and stress past 2 days.
06/07/07River and Hill Run2.2519:40181Still not 100%, but decent run. Added foam insert to rear of left heel.
06/06/0735th Street Reverse Run2.823:25183Took it easy, still recovering, need left heel cup.
06/05/07Williamsburg Run1.3810:331825:32 -> 5:01, sick recovery run.
05/29/07Rock Spring + Gym Loop Run434:49185Throat hurting.
05/24/07Abingdon Mile Run16:16185No sleep, dehydrated, was going for 6. 3:12 -> 3:04
05/22/07To Gym and Treadmill Run3.2626:30Nicey nice!
05/17/07Park Loop + Potomac Run2.5Forgot this run, but it was fast.
05/14/07House to Beltway Bike12.956:00185Mountain bike on canal trail.
05/10/07Park Loop + Potomac Run2.517:591858:30 -> 9:29. Felt great... Wasn't hard.
05/09/07Stationary Bike8.225:00186
05/08/07Spout Run Bike7.331:32188I don't know aht is up with my weight.
05/06/07Peirce Mill to Park Station Run3.627:2913:41 -> 13:48. Nice change of scenery.
05/03/07Brookside Run1.8New run, short one.
04/29/07VA Bridge to Pump Station Run3.829:20184Right shin still sore, but better. 14:44 -> 14:36
04/25/07Woods + 36th Reverse Run323:45185Real slow downhills, right shin sore. 126/72 49bpm
04/23/07River and Hill Run2.2520:17185More lost weight! Was pretty sore before this one so it was easy.
04/20/07Recumbent Bike2.1211:00187Down 7lbs from Vegas return! LOL
04/07/07Park Loop + Potomac Run2.519:42182Full week of training = weight loss. 9:08->10:34
04/06/07Treadmill and to Gym118662.7 VO2 sub-max
04/04/07Stationary Bike5.4115:00Fat burn program, 127 THR
04/03/07Old Dominion Run3.226:03Strength run; didn't work lungs hard at all
04/01/0735th and Vermont Run324:00185Nice and easy
03/30/07River and Hill Run2.25186
03/22/07Park Loop x 1 Run1.16:53183I don't like running in the middle of the day
03/19/0710 Out Run2.318:08183Nice and easy w/ TP
03/14/07Park Loop + Potomac Run2.518:221838:16 -> 10:06
03/09/07Florida to Mall2.720:34Florida, flat and good weather
03/01/07Williamsburg Run1.3510:29185Pretty quick for rain and snow on ground.
02/12/07Park Loop x 2 Run1.812:58184Dark, couldn't see. Little pain in right shin.
02/10/0730min Canal towards MD Run3.628:19183.515:06->13:13
02/07/07Crazy Snow Run2.1184New shoes, no shin pain! Went all over the place
02/06/07Trainer Bike6.6620:00186.4Felt really solid, mountain workout, WTF @ weight?
02/05/07Farm Run1.513:14185Bad day eating yesterday, 17 degrees, felt shin at start
02/04/07Trainer Bike6.6620:00184Sweaty!
02/03/0713 Out, Canal towards MD2.8224:56184Nice and easy, 30 degrees
01/30/07Park Loop x 2 Run1.813:0918434 degrees, 6:14 -> 6:54
01/15/0710 Out Run2.418:1618310:05 out, much faster in
01/04/07Williamsburg Run1.3510:23183.448 degrees, 5:28->4:55
01/02/07Williamsburg Run1.3510:40183.641 degrees, not bad, 5:25->5:15, 15.8% BF
11/25/06Trainer Bike412:00183
11/24/0635th Street Run2.822:35184Ew Thanksgiving!
11/17/06Awful Run2.319:16179Had to walk!
11/15/06Trainer Bike3.3310:00177
11/11/06Down Rag Run2After a 5 mile hike, felt decent
11/07/06Trainer Bike520:00178Really need a cadence computer
11/01/06Abingdon Mile Run17:28177Nice and easy
09/24/06Teets Bike5.7521:13Buns and cheese!
09/21/06Park Loop + Potomac Run2.523:13178Still a little shin pain
09/19/06Park Loop x 2 Run1.812:15Not bad for roughly 3 weeks off. Didn't feel shin at all!
09/17/06Gtown -> 29 Loop Bike9.9438:30Pinched something funny... Can't feel my wang.
09/12/06Field x 5 Run1.057:15179Still feel shin; might take another week off.
09/12/06Field and Back Bike0.5179To and fro!
09/11/06Field x 3 Run0.63Still not sold on shin being healed.
09/07/06Military Rd Loop Bike5.0117:58I like breaking the speed limit with pedals.
09/06/06Miltary Rd Loop Bike5.0118:25Still can't run, but this was good
08/31/0626th Street Run3.526:5018113:20->13:30. I'm done running for a bit, can hardly walk.
08/30/06Difficult Run to Potomac Run216:44182Shin killing! Super hydrated! 8:18->8:26
08/29/06Park Loop x 2 Run1.811:18180Beat my old time by 10 seconds! Shin is really hurting after runs.
08/27/06Chain Bridge to G-Town Run+5.341:18176Not bad at all. 7:29->8:21->8:06->7:51
08/23/06Silver Lake Run213:34Felt pretty good!
08/22/06Silver Lake Loop Run325:00Lower left leg is killing me
08/20/06Rehoboth Boardwalk Run429:23So hungover
08/18/06Glebe to 66 Bike6.1177Flew on way back, felt good.
08/17/06Park Loop + Potomac + RV Run2.7521:17179Supposed to do 3... oh well! Hot.
08/16/06Kensington Bike3.62180Holy hills! Bike feels funny.
08/15/06Park Loop x 2 + Fort Run1.9178Shins like dirt much more. 6:15 first lap, stopped watch.
08/14/06Williamsburg Run1.259:42183Stretched at half, not bad for 5 days after hitting a car.
08/08/06Park Loop x 1 Run1.17:08179Sick, left shin hurting
08/03/06Bluemont 5k Run3.121:581816:51 1st mile, 7:04 final mile, 100 degrees. Weight isn't too valid.
07/31/06Williamsburg Run1.4110:40179After dinner, easy, felt strong
07/30/06Chain Bridge to G-Town Run5.243:14177Roughly 9 pace, 7:20 final mile
07/27/06Abingdon Mile Run16:18182After dinner and big lunch. 3:15 -> 3:03
07/26/0610:30 Out Run - 32nd St2.620:37176Hot, no food or water in me. Right shin hurt.
07/23/06Kirby Woods Loop Run4.441:26179Adventure!
07/19/0610 Out Run - 33rd St2.519:41179Sore hip still, but nice to get back out
07/10/06Park Loop x 2 Run1.811:59178Slow, but perfect splits. Not tired at all.
07/06/06Abingdon Mile Run16:151783:18 -> 2:57 split... Sub-6 is close.
07/05/06Woods + 36th Run322:31177Another pound down... Wet run.
07/04/06Park + Potomac + Street Run2.8179Hot!
06/29/06Park Loop + Potomac Run2.51781st run with TP
06/22/06Park Loop x 2 Run1.811:28178Hottt! 5:30 on Lap 1
06/13/06Park Loop x 2 Run1.811:58180Running feels weird after getting off the bike
06/07/06Abingdon Mile Run16:47181Another sore throat... 3:30 -> 3:17 split, could have gone faster out
05/31/06Park Loop x 2 Run1.812:2318485 degrees sucka!
05/23/06Park Loop x 2 Run1.813:26185Still not losing any weight
05/17/06Park Loop x 1 Run1.17:42184
04/28/06Park Loop x 2 + Potomac Run3.2185No time, did too much exploration and climbing
04/27/06Park Loop x 2 Run1.815:12185Closer to 2, I did some exploring
04/18/06Abingdon Mile Run16:58185Bad eating day, 3:40->3:18 split, could have gone faster
04/16/06Woods + 35th Loop Run326:20183Holy hills, Batman!
03/18/06Miltary Rd Loop Bike5.0120:58185I really hate working out in the cold, it feels wrong
03/12/06Park + Military Rd Loop Bike5.2184Totally didn`t mean to go that far
03/10/06Branch and Back Run1.613:10184That hill looked way smaller going down.
03/01/06Glebe Loop Run1.25184Suck it Dnorm!
01/05/06Spinning5.420:00185Sweatayyyy!
01/02/06Spinning1141:00185Out of cardio shape, been climbing
10/19/056x Hood Laps321:21181Sweet!
10/10/05Horsepen Loop Run1.913:18183Getting fast! 2 days in a row!
10/09/05Lake Ffx to Ice Rink Loop2.7182Nice woods run.
10/06/05Horsepen Loop Run1.913:54184Fattie! Rain = old shoes. Right shin hurt again.
09/27/05Mclaren Run3.733:16182Holy cow my shins weren't ready for pavement
09/23/05Colvin Run to Diff BIke7.9181Swimming under waterfall = awesome
09/21/05Home to 50 Bike9.1335:44181Damn traffic!
09/13/05Farm/Weird CC Run2.9223:24180Nice, lost 3lbs
09/07/053mi Home Run2.9425:30183MP3 players rock, bugs in mouth don`t
09/03/05495 to Home Bike16.331:11:47180Felt like death, needed food
08/15/05Monroe Run1.410:51183Too much partying
07/11/05From Work Bike8.7537:04179Pizza Hut buffet = Barf
07/11/05To Work Bike8.7534:04Nice little wake-me-up
07/06/05Farm Run+1.611:31176Felt like I was flying, only lost gas at end
07/02/05Ballston -> Reston Bike24.761:36:46178First real ride on new bike w/ Dnorm. 15.6 pace.
06/30/05Jessica Loop Bike7.2527:26179Road Bike! Supa fast!
06/28/05Farm Mid Loop Run1.918:24179Ran w/ Jessica, new shoes
06/27/05Farm + Field Run326:54178Long run, blisters!
06/26/05Toll Road Bike4.825:26179Broke my middle chainring
06/16/05Farm + Firehouse Run2.219:35180Nice and slow, beautiful day
05/04/05Farm + Church Run2.2179Can`t find my watch!
04/13/05Farm Run+1.611:57181Throat better, newfound weight!
03/26/05DC Misc. Bike20.42:45:07176Fun times w/ Dnorm, saw many sites
03/22/05Monroe Loop Bike3.717:44177Didn`t feel 55 degrees
03/21/05Farm Run1.512:00177Favoring knee injury still, causing sore right shin
03/19/05Farm + Food Lion Bike4.521:51176Bike needs a tune up
03/16/05Farm Run1.513:12176Sore heel after run, felt far better
03/14/05Farm Run1.514:081781st run, breathing difficult, ankle tight

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