got the runs

 sick sick sick.

am: easy cheesy 3.5 miles to the Broad st. bridge and back.  Still drowsy from Nyquil last night.  Ran around like in a dream.  perfect weather. 

pm: ~3 miles roundtrip to the YMCA, 30 minutes swim in between

Feel pretty run down from cold.  Not quite sure where this thing came from...

4 miles on the W & OD.  This was just to stretch the legs and keep everything happy.  I can tell i'm kicking this cold, as this was an especially snotty run.  Felt fiine. 

A beautiful morning run from the USGS to Vienna on the W & OD.  This portion of "the wad" is orders of magnitude prettier and more enjoyable than my section of trail in Arlington/Falls Church.  Gorgeous forrested portions and a large gravel trail to the side.  I ran this morning with "the geostriders"; a group of cool old geologists who have been doing this run (followed by breakfast at the Vienna Cafe, a local greasy spoon) about once a month for the past 30 years, weather permitting.  The pace was painfully relaxed--literally.  Sort of hurt the joints to go that slow.  It's like driving a car with the parking break partially on--not good for the moving parts.  But lots of good conversation and stories from these seasoned geologists and runners, and I'm sure I'll join them in future runs.  Sort of tough waking up at 4:30 to ensure my punctual arrival at the survey...

Time for a donut.

1 hour in the Washington and Lee pool.

Felt very strong up top, but the legs were a bit weak.  A good workout.

12 miles out-and-back trail-ride on the Cross-County Trail.  A great trail with a couple technical sections and several stream crossings that ends at Great Falls National Park--gorgous!!

4 easy cheezy miles in the am to Shreve Rd and back.

One hour in the gym at night to work on some of the core and upper body.  Feel pretty good.

6.5 miles around the park and back.  Legs felt pretty heavy today.  Perhaps a remnant from biking so hard on sunday??  A beautiful morning nonetheless.  Washed it down with some highlander grog and oatmeal.

4 miles along adam's favorite route in Charlottesville, VA.

I had a few mantatory days off of work last week, so i've been down south canoeing.

ah, the good life.

6 miles just past the 495 bridge and back.

felt pretty strong today, despite taking some time off.

Deliciously new shoes. 

A friend and I meant for a nice 7 miler along the potomac, but the bugs by the river were so.  freaking.  bad.  i ate about 27 in 10 minutes and said "screw this".  so we ran through georgetown and dupont for a bit and then leisurely strolled around town.  lots going on right now, so i don't mind taking it a bit easier.

45 minutes freestyle in pool, 1 hour lifting at the gym.  all upper body.

6.5 miles roundtrip to the park and back.  Pushed it rather hard on the second half and actually felt my calves getting worked, which was nice. 

am: 12 mile bike ride to work.  A gorgeous overcast morning.

Six miles along the Potomac.  Felt STRONG!!

Am looking forward to a good week of running. 

AM:  Six lovely miles on the W & OD this morning.  My legs were a bit heavy, but not painfully so.  My upper back felt a little out of whack this morning, which disturbingly coincides with some adjusting I did on my own yesterday.  I hope I didn't screw it up.  It already feels better right now, but I'm also sitting at a desk right now.  We'll see what happens on tomorrow's run...  Beautiful weather in the forecast for this week!  Very excited to put some miles in.

PM: 12 miles biking home from work on the WOD.  Beautiful evening!!  Nice to use the quads differently.

Same ol' 6 mile out-and-back on the WOD.  The upper back started to give me trouble again today near the beginning of the run, and my legs were a bit heavy from biking last night.  About half-way into the run, however, I felt a bit of a kick, so I took it and sped things up.  When I did this, my form improved and my back felt fine.  Hopefully that's what my problem was, but I'm going to keep monitor it.  I don't want to screw myself by needing chiro visits.

8 STRONG miles on the WOD  trail.  The first 2 miles were a bit groggy, but everything clicked quite well thereafter.  Could have easily tacked on a couple extra miles at the end if it weren't for time constraints.

7 miles from my brother's house to my parents' house in Byron Center, MI..  Strong headwind the entire way, but the legs held up nicely.  Nice to be putting in some miles in the midwest again.  

am: Took a couple of days off for the holiday in beautiful West Michigan. Back at it this morning with a simple 4 miles on the WOD. Lots of field work coming up--i hope i can stay active to some degree. Hope everyone had a nice holiday.

pm: 45 minutes in the gym.  back, shoulders, arms, abs. 

3 miles after a day of fieldwork in the sun surveying coastlines along Pope's Creek.  Ran to the beach and back, quickly cooked up some quinoa and grabbed a beer, and drove them back to the beach for a dinner, a refreshing dip in the Potomac, and a great sunset. Life is good.

7 hours paddling/walking coastlines with a Trimble in the sun. That's enough for today.