got the runs

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