got the runs

Good ol' lunchtime run with PERFECT virginia autumn weather--crisp, sunny, 60's.

am: biked 14 miles to work.  Heckuva headwind this morning, and the legs are feeling it!

pm: much smoother ride home.  several traffic stops, but still 10 mimutes faster than the morning.

5 lunch-time miles.  Nice brisk pace (which for me is ~7:30-7:45 right now).

Slowly getting it back...

Sunday was a perfect day for a long, chill run.  I drove out to Great Falls and hopped on the C&O Towpath and put it on cruise control.  Averaged ~8:20's and took in the autumn scenery.  Interestingly, a ~20 meter section of trail/canal is completely blown out towards the Potomac as a debris flow.  This cut off flow to the canal, and so the area near the parking lot is only a trickle right now.  It's all fenced and ribboned off, but naturally the geologist in me couldn't stay away.  I guess it was during the last gasp of hurricane Gustav??

Anyway, all systems are go and i'm feeling great.  The other big news is that i started running and playing tennis in Hawaii without my orthodics, and golldangit it feels great.  So I officially ditched them and I'm feeling good about it.

Congrats to all the Army 10-miler runners!

am: biked to work.  Took it rather easy, with hopes to attack a bit more tonight.  Overcast morning--that was not predicted at 11:30 last night.

pm: biked home (imagine that) and felt pretty strong.  I cut ~5 minutes off the morning time, but that's likely due more to westerlies or slight cumulative downhill than to my "attack".

stopped by the gym for a bit--chest 'n tri's.

six miles at lunch--this weather is delicious.

7:45-8:00 pace.

pm: back 'n bi's at the gym.

Then i made some sushi and watched some of the debate with my uber GOP roommates.  blah blah blah spineless politicians with $$'s on the brain and empty promises on their tongues...i wish one would grow a pair and admit we're all screwed.

But man is this weather ever nice!!

am: biked to work.  Pretty chilly right at first, but it was quite perfect in general.  Beautiful crisp, sunny fall morning.

pm. ...and i biked home.  It clouded over a bit, but the clouds trapped the heat and it was perfect short-sleave-biking.

Another nooner. A bit warm today, to be honest.  I'm a bit salty now...

Took it easy at ~8's

Just under 4 miles roundtrip jog to the local gym in Columbia, SC from my hotel.  20 minute lapswim and a half hour of back and bi's directly following.

Again...just under 4 miles roundtrip jog to the local gym from my hotel. 

30 minute lapswim and a half hour of chest and tri's directly following.

Drove to the gym this time!

45 minutes in the pool (swimming next to the high school swim team, who are all incredibly faster than me).  half hour back and bi's.

ran to the gym and back, with 30 minutes of swimming and 20 minutes of chest and tri's.

4 mile shakeout on the WOD after an 8 hour drive on 95.  Nice to be home!

i just can't attribute any miles to hiking.  sauntered around Shenandoah for several hours with a good friend. 

zero jogging miles, but spent the day climbing and i am wrecked.  very thankful for recent upper body workouts, or i would have been even more worthless.  Gorgeous spot!  Annapolis Rox is my new haven.

6 noon-time miles on the WOD near work.  Everything feels great--likely because I stuck with a modest pace. 

Worked out the back and bi's in the pm for a bit and met a huge german dude who's way into building.  He openly told me all the things I should be doing differently, and then had a difficult time understanding why i didn't necessarily want to bulk up. 

pm: 40-min lapswim.  Followed by 30 min chest and tri workout, but i went easy because i had swum pretty hard and was pretty junked out. 

noon: 6 miles on the WOD--a gorgeous day.  Amazing.  Took it nice and easy, probably 8-minute miles.

6 miles near Reedville, VA.  Good old country roads--4/5 of the passersby waved.  I miss that.  Legs are feeling good, but not strong. 

noon: 6 miles on the WOD near work.  Windy and drizzly--inspirational fall weather, baby!

pm: a short stint at the Y--chest and tri's, primarily.

pm: Started the evening with ~35 minutes in the gym working on back and bi's.  Then went up the road to the high school pool for 35 minutes of lapswim.  Went directly out back to their track and ran 1.5 miles with 2 200 m tempo's and then had a nice stretch session.  A great workout, I gotta say!

noon: 6 miles on the WOD out in Reston.  Windy and overcast, with the sun briefly poking out once per mile.  I felt strong, but put in 7:50's because there's really no reason to push these maintenance runs.  I'm hoping to get more serious about speed workouts in the not-so-distant future, so i'll save it.  Happy to be healthy!