got the runs

7 miles along the Potomac. I'm feeling my week off bigtime.  I'm going to lay off a bit for a while--try to back off to 5/day or so and supplement in the pool and gym.  My legs weren't happy with me today.  Ease back in for a week or so and then get back on schedule.

3 miles.  To the bridge and back.  Before going to the gym. REALLY stiff.  But loosened up afterwards.

3 miles in the am.  A gorgeous morning to get out and stretch the legs.  Am headed for the pool this evening, with the potential for a few more road miles afterward.  If I'm too beat, I'll do a decent run in the morning.

6 miles in the am to the bridge and back.  I still feel slight stiffness in the legs from taking a few days off, but it's finally starting to pass.  Everything should be back to normal by the weekend.  A beautiful cloudy day.  I'm with you, Paul.  It's nice to feel the thick air and smell the humid smells while lumbering along through rolly terrain.  I miss Utah, but this has its perks.

I swam for 45 minutes yesterday evening which really seemed to help bring the core (lower back, abs) back into place.  I just felt horrible earlier this week, so i'm glad things are coming together again.

it's a great day to be alive.

5 miles along the W & OD trail.  To the street before the hill by the rt 66 bridge.  

Felt really good.  Approximately 7:30 miles.  Lower mileage to save myself for a longer run tomorrow.

cheers. 

11 miles west on W & OD.  Felt very strong.  Approximately 7:30 miles.  A gorgeous overcast day perfect for running.  Lots of kind folks on the trail today smiling and waving and nodding.  my longest run in DC yet, and I feel great.  Very encouraging.  About time for a new pair of shoes, though...