Rock Creek Park Loops

Time: 135:00
Distance: 20 mi.

I managed to find company for all of my last long run before the Austin Marathon. I met up with Max at the beginning of the run, and we picked up Rosen at about one hour into it. Max dropped off around 90 minutes and I ran with Jon most of the way back to his house. I first went West in the park, then once we picked up Jon up and down Beach Drive.

I felt fairly good throughout the run, except for at about 100 minutes when my left sesamoid became quite sore in a very short period of time. I definitely had to alter my stride and foot strike to keep the pressure off of it. I can't think what might have brought this on, other than the more minimal midsole of the Lunatrainer catching up with me after having worn it for the last week. I hope this is not the case, as the shoes have seemed great so far.

Downtown DC

Time: 83:33
Distance: 12 mi.
Map (approximate w/o trails)


The Washington Monument at night

Evening run with Rosen looping through Rock Creek Park, a bit of Georgetown, the National Mall and back through downtown DC. My legs were only a little bit sore, which I was happy about, and it was great to have company. I wasn't planning to go quite this far, but we were running easy and I was feeling good.

Capital Crescent Loop

Time: 125:17
Distance: 20 mi.
Map

Target: progression steady long run, getting down just below 6:00 pace and going 20 miles
Run: 4.65 miles north through RCP in 33:27 (7:11 pace); 15.35 miles around Capital Crescent Trail in 92:00 (5:59 average with measured miles on the CCT--from miles 7-14--in 6:20, 5:57, 5:52, 5:51, 5:48, 5:49, 5:52)


The Dalecarlia Tunnel over the Capital Crescent Trail in Bethesda, MD

I started off running with Rosen from Pierce Mill. He ran with me for the first 30 minutes and then turned back to do an out-and-back. This great loop, which measures exactly 20 miles, connects the full length of RCP on Beach Drive with the Capital Crescent Trail. Once I crossed the Maryland border, just beyond 4.5 miles into the run, I started picking up the pace a bit. Because I am probably running the Manhattan Half Marathon (or a half marathon simulation) next weekend, I wanted to do a steadier run than last weekend without going to the well. I got down to about 6:20 pace by the time I got on the CCT and then tried to keep the rest of the run just a bit below 6:00 pace. My legs were beat from the get-go (I really need new shoes... are you reading this Jordan?) and got sore and tired as it went on, but I felt fantastic aerobically. Despite being tired at the end, I recovered very quickly.

RCP Western Ridge Trail

Time: 86:00
Distance: 12.5 mi.


Pierce Mill, where Tilden crosses Rock Creek Park

Very nice afternoon distance run with Jon Rosen, who just moved to DC. I met him at his place in Adams Morgan (exactly one mile into the run) and we ran north in Rock Creek Park so I could show him some of the trails up there. We went up the Western Ridge Trail and then came back through the middle trail to give him 10+ miles and me 12+. It was great to have company today to take my mind off the miles and the cold.

South Amherst Loop

Time: 69:00
Distance: 9.5 mi.
Map

Easy afternoon run with Jon Rosen (after whom the classic Rosen Loop is named) and Matt Lacey. Jon just got back from Zanzibar, and it was interesting to hear some of his stories from his time there. Man, I want to travel. Matt was in the middle of a 2 hour run and started from his house. This was a good recovery run, though I didn't feel too bad after yesterday's effort. My right sesamoid is a bit sore, which I will keep an eye on.

South Amherst Loop

Time: 49:20
Distance: 7 mi.

Easy double in South Amherst... okay to go a little farther, because I won't have a long run this week. Went on a very southern Amherst (into Belchertown?) run from chez Rosen with John, Bob, TAW and Brian Bissel. Pretty tired by the end and a little too close to eating, but a fine way to fulfill my one full day in Amherst.