Columbia Heights

Time: 21:05

Easy jog after work. Colin added on after his workout for the first half. Hamstring sore.

Stretching: Hamstring stretches with the rope.

NW DC Loop

Time: 38:33
Distance: 5 mi.

Easy evening run with Colin. This is my first run in 17 days, which is the longest I've taken off as long as I can remember. The weather is finally starting to return to normal, and I'm hoping this is the last run I go on this winter in long pants. And by return to normal, I mean that we had a blizzard last weekend and this weekend it is supposed to be over 70 degrees both days this weekend.

Mizuno Wave Creation 10

I succumbed to getting some everyday running shoes that are more supportive of my feet than the LunaTrainer. I will keep them around for some faster efforts, if those happen at some point. After wearing a bunch of different models around at the Georgetown Running Company, I went with the Mizuno Wave Creation 10, as they don't carry the Nike Elites that I have worn for a long time. I am very wary about getting in new shoes, but I don't have much of an option at this point. They felt fairly good on this short effort, and despite feeling some tightness, my foot didn't really hurt. My right hamstring, on the other hand...

NW DC Loops

Time: 61:40
Distance: 9 mi.

Loopy early evening run around northwest DC. I did a 40 minute loop around to Connecticut and back through Rock Creek Park and then picked up Colin (who is coming back from an ab injury) for the last 3 miles or so.

Short Possum Trot

Time: 70:00
Distance: 10.5 mi.

Morning run with the guys on the Possum Trot loop, cutting it a little sort on Enfield to get back to the track for some strides. Right hammy and piriformis tight/sore, but other than that feeling good.

Also, upon showing Colin the somewhat absurd picture that TexasSports is running right now he offered some fantastic wishes:

May your dominaysh be swift and thorough.

RCP Short Valley Trail, Beach Dr. Loop

Time: 49:18
Distance: 7 mi.

Start of a down week... ran after work with Colin. Nice to take an easier day, as I was pretty tired from a big running / little sleeping weekend. Easy loop just a bit up the Valley Trail and then back on Beach Drive. Calf feels almost back to normal and the rest of the body feels good.

4 Mile Tempo

Time: 90:35
Distance: 14 mi.

Target: 4 miles in 21:15 (~5:18 pace)
Workout: 5:15, 5:17, 5:13, 5:02 - 20:49


The Cardozo High School track and view towards downtown DC

First workout of the cross country season! Couldn't have been a more beautiful day. Was a bit worried before the workout because yesterday's ankle pain has moved up to the inside of my inside calf, but after two miles of warming up it seemed like it was getting looser rather than getting tighter. Nick is in town, and I convinced him, Seth and Colin to come down to the Cardozo High School to run around a little bit. They ended up jumping in for some "pacing by committee" which was nice and made it more fun... a bit of a high school running reunion. I stayed focused though and felt very good the whole way, despite being up late picking up Nick from the bus stop. Left calf very tight afterward, but tried to ice it and keep it loose. In total had about a 4.5 mile warmup, 4 mile workout, and 5.5 mile cooldown.

RCP Short Valley Trail Loop

Time: 43:39
Distance: 6 mi.

Another short easy jog after work... went nice and chill with Colin. Tired. Sore.

Short RCP and Neighborhood Loop

Time: 30:19
Distance: 4 mi.

Easy post-run jog with Colin. Tired, but felt good to shake out.

Opulence, Dumbarton Oaks, RCP

Time: 67:30
Distance: 10 mi.

Started off with Colin on his "opulence run" which goes through some very ritzy neighborhoods towards Dupont Circle. I split off from him at about 3 miles and headed to the Dumbarton Oaks trails and into Rock Creek Park. This was an ill-timed run, however, and so I had to make a serious pit stop at the zoo at about 40 minutes. From there headed north, did another RCP loop and came back Piney Creek.

Street Loop

Time: 35:40
Distance: 5 mi.

Easy evening post-work loop on the streets with Colin. Overall this felt fine. Back was better, felt good to shake out.

Rock Creek Park, New Hampshire

Time: 51:17
Distance: 7.5 mi.

First run from my new house in Columbia Heights. Went in the eveningwith Colin so he could show me around a little bit (and because I was being lazy as sin), which kept the pace pretty chill. It's almost exactly a mile west on Park Rd. to Rock Creek Park, which is a pretty amazing place... like a bigger and more rural Central Park, almost. I see myself doing at least half of my running this summer here. We headed south on the west side of the park and then looped around on the road somehow. It will be a little while before I get the geography around here. Finished up by myself with a good add-on which goes north on New Hampshire to the circle and back (almost exactly 2 miles total).