A fairly leisurely run along the W & OD trail that begins in DC and heads west for ~45 miles or so. Not quite the river trail, but it is well-maintained, there are many short stretches through old-growth forest, and it has very nice gravel shoulders (for those of us who appreciate softer surfaces). This followed by an hour of fairly strenuous weight-lifting at the gym--i felt like a truck ran over me this morning, if you want to know the truth.
By the way--I haven't looked at who else is on this, but "hello" to all you Logan Transplants. I'd give Paul's left arm to go for a nice saturday morning run with y'all.
If you're ever in the nation's capital, you've got a place to stay.
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