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.

Glover-Archibold, Capital Crescent Trail

Time: 68:00
Distance: 9.5 mi.

I met up with the guys from the Georgetown Running Company for their Saturday morning run. It was still very cold, though not quite as bad as yesterday. The guys had a loop similar to what I did yesterday, but coming back on the CCT. Running slow made my legs feel lethargic.

Georgetown Branch Trail / Capital Crescent Trail Fartlek

Time: 88:30
Distance: 14 mi.
Map

Workout: 2 x 5:00, 2 x 4:00, 2 x 3:00 with half rest; shooting for sub-tempo (5:00?) pace

I decided to explore the north side of the Capital Crescent Trail, which is actually (for the moment?) called the Georgetown Branch Trail (named after the railway line which used to pass along this area) for the first few miles. The beginning is located just north of Rock Creek Park in Silver Spring, Maryland. For some reason the mile markers begin at 0.3, but I went a little ways beyond the 7 mile mark, near the Potomac and just before the Capital Crescent Trail meets up with the Chesapeake and Ohio Towpath.


Start of the Georgetown Branch Trail (and eventual Capital Crescent Trail) in Silver Spring, MD

Running out I got down to about 6:15 pace and was feeling fairly good despite it being a chilly day. Changing gears to 5:00 pace was a bit of a challenge, though and I ran about 5:10 pace for the two 5:00 intervals, and probably something similar for the 4:00 intervals. By the 3:00 sections I got down to 5:00 pace (judged by the half mile markers). I didn't feel fantastic, but given the that I have done very little anaerobic running, I was happy just to work through it. I did have to stop to lose my thick running shirt, which seems to be too much if I'm doing a hard effort regardless of how cold it is outside.