Nat'l Mall, TR Island, C&O Towpath

Time: 82:14
Distance: 13 mi.


View from the Key Bridge, looking east

Ran from work down the Mall to TR Island where I picked up Chad, then headed further down the Mt. Vernon Bike Path and crossed the Key Bridge to get on the C&O Towpath... stayed on that until 15 min out from TR (Chad was shooting for 30 min) and then headed back. Ran quick out to meet him and then didn't slack off much even when we were running together.

Had "workout stomach" afterward. Not sure what that was all about.

Also not exactly loving these shoes... they're a bit bulky and soft, like a worse version of the Nimbus, maybe. Doing some late-stage pronation because of my orthotics.

RCP South, TR Island

Time: 116:20
Distance: 17.5 mi.
Map


The "Valor" statue on the D.C. side of the Arlington Memorial Bridge

Headed south in RCP, which means being on or along the paved path the entire way. It is far less hilly than the trails in the northern section, though. Ran down to Georgetown where the path hits the C&O Towpath; went east on the towpath to the Key Bridge; took the bike path on the Virginia side of the Potomac; went onto TR island for 20 minutes; then headed back around over Arlington Memorial Bridge, along the DC side of the Potomac; a little bit of the Towpath and then back up RCP.

Overall a good run, but hamstrings and quads were pretty tired by about an hour and I was pretty dehydrated by the end. Went to the well a little bit.

Nat'l Mall, TR Island

Time: 80:00
Distance: 12 mi.
Map


A section of the trail on Teddy Roosevelt island is a boardwalk

Run from work in the evening. Was going to try to get some time in this morning but slept through my alarm and had to put in a pretty early day. Kinda beat and it was hot as hell. I also believe that the air quality must've been terrible because deep breaths made me cough pretty bad afterwards. About 4 miles to the park, circled around there a bit, then went pretty much straight back.  A little soreness in my right patella about an hour in. Also some annoying... chafing.

Nat'l Mall, TR Island

Time: 71:25
Distance: 10.5



The memorial in the middle of Theodore Roosevelt Island

Post-Hitchens/Hardball run after work. Went out on the Mall past the Lincoln Memorial and across the river to TR Island. Took a bridge too far east so there was a bit of freeway crossing on the way out but I figured it out on the way back. TR Island is gorgeous and nice and cool. Running pretty easy.

TR Island, Georgetown

Time: 40:00
Distance: 6 mi.
Map (very approximate)


Georgetown, the Potomac, Roosevelt Island

Met Chad and his friend Scott for a run from the Theodore Roosevelt Island parking lot around Memorial Bridge, through Georgetown near the river (not sure exactly where we went in here, but it was nicer/farther than I mapped out) and then back Key Bridge and back to TR Island. They dropped off and I went for one loop on the island, which seems to be just about 10 minutes of running. A little shorter than I probably would've normally gone, but feeling good and happy to be feeling good.