got the runs

2000 meters in the pool.  Tough workout!  5 x 200's, 2 x 50/100/150/100/50, and some 100's.  Cramped in the stomach a bit, but was strong otherwise.

am: biked to work, with a break for breakfast at the Vienna Inn.

10 miles of hiking up-and-downs in the Dolly Sods Wilderness of WV.  Gorgeous!.. but can tell I haven't hiked in a while.  I'm pretty sore, actually!  i MUST be getting old.

5.5 miles on the WOD heading east from home.  I did these at a 7:30 pace and felt great.  We've been so blessed with amazing weather this summer--so crisp and so cool.  It helps dramatically when one doesn't feel a drowning sensation while running.

noon: 2000 meters in the 50 meter outdoor pool in spectacular weather.  I felt pretty stinking strong today, which I attribute to lots of peanut butter and cool water temps. 

pm: Quick half hour at the gym just to remind myself where my muscles are...

noon:  6 miles on the WOD heading east from the Survey.  Pretty warm out, but not kick-yer-butt warm.  This route has just enough trees to get nice little short breaks from the sun.  Approximately 7:45 pace.

4 miles on the WOD with about 45 minutes of gym-time thrown in there too.

Followed by a ~12-mile round-trip bike ride to Vienna and back for frozen custard.

noon: 6.5 miles to the WOD headed east from work.  I'm still trying to get this nasty bug worked out of my head--seem to have picked it up from swimming in the Potomac on wednesday.  Headaches and vertigo...

8 miles on the WOD heading west from home.  My legs were pretty heavy at first, and then they remained heavy.  The whole time.  I was on autopilot the last two miles, so it didn't matter by then anyway.  Averaged exactly 8:00 pace.

Hiked 5 miles in the evening out at Annapolis Rocks and came way too close to getting it from a Copperhead.  God was looking out for us this time...

noon: 2000 meter pool workout with a 400 meter warmup.  Felt strong and happy to be back in the water!

noon: 6 miles on the Reston trails with O'Connor.  We were both feeling a bit sluggish today, especially at first, but we sped it up a bit by the end.  Probably averaged slightly slower than 8:00 pace. 

pm: 12 mile roundtrip liesurely bike ride to Vienna for frozen custard. Gorgeous evening!

noon: 2200 meters in the pool.  Good solid workout, and don't feel too beat afterward.  I'm afraid I'm getting in better swimming shape than running shape.

pm: 45 minutes at the gym.  Just trying to get back into some sort of a routine.

noon: Six miles on the WOD out in Reston with O'Connor.  HOT.  But felt pretty stinking good, given the slow pace...

pm: ~45 minutes core workout in the gym; focus on back and tri's.

am: exactly six miles on the WOD from my house to the Vienna Inn for breakfast.  2 eggs, sausage (patties), rye toast, american fries, coffee.  delicious.  the run was...ok, but not as good as the food.  too humid for my blood.  no watch; wanted to simply enjoy and forget about pace.  happy friday.

4 miles on the WOD west from home.  I wanted to round out the week to 30, so just did these quick saturday ~noon.  7:00 average pace.

7 miles on a beautiful bunch of country roads near my hotel in Middletown, NY.  Good run!

5 mile loop near the hotel--heavy, heavy legs after a full, full day of field work...wow.  

Shorter loop near the hotel in Middletown, NY.  Legs were a bit heavy at first, but cruise control took over around the 3rd mile.

 am: 8 miles hiking in the Catskills--near the Gunks.  Pretty!

pm: 7 miles near Middletown, NY.  Felt amazing for the last mile of this run--like it's really coming together!

A bit more than 4 running the streets of Brooklyn (Greenpoint).  So much going on--I find that I run much more intensely when dodging in and out of crowds.

Probably slightly more than 4 miles.  Running through Brooklyn...weird, but distracting with so many people and things to see so that I ended up running quite fast.