Start time: 12/22/09, 4:30pm
Location: TJ Community Center
Distance: 5 miles
Average pace: 8:36min/mile
Total Miles For December: 73 miles
Total Miles For 2009: 851 miles

Well, thanks to snowpocalypse, running outside is severely limited at the moment, until the snow melts a bit more and pathways are clear. So, back to the indoor track! Ah, the joy.

(8:53, 8:41, 8:46, 8:28, 8:14)

Start time: 12/12/09, 7:30am
Location: 14th St., National Mall, Rock Creek Park
Distance: 20.6 miles
Average pace: 10:45min/mile
Total Miles For December: 51 miles
Total Miles For 2009: 829 miles

Start time: 12/13/09, 3:30pm
Location: Thomas Circle Gym
Distance: 5 miles
Average pace: 9:46min/mile
Total Miles For December: 56 miles
Total Miles For 2009: 834 miles

The original plan was to run a mini-Goofy this weekend with Charlie and Ryan; 10mi on Saturday, 20mi on Sunday. Only problem was, Sunday had a very strong prediction for lots of rain and perhaps a "wintery mix." So, instead we ran 20 miles together on Saturday. The run wasn't bad; lots and lots of Rock Creek Park, further than I'd ever run up it before. Ryan was definitely running out of energy on the way back (I suspect he didn't have enough food) so we slowed down a bit so that we could finish it all up together. (No splits, my GPS went totally berserk and started losing signal while running down the center of Beach Drive in Rock Creek park. Not a tree or cloud to be blocking signal. And then it lost signal the whole way back up 14th Street at the end. It ended up losing almost an entire mile. Yeesh.)

http://www.gmap-pedometer.com/?r=3364061

Unfortunately, the rest of Saturday and a lot of Sunday involved a lot of family stuff; I ended up getting no rest and not much sleep that night. With a really inadequate recovery, I ended up just running leisurely 5 miles on a treadmill at Charlie's gym and called it good enough.

Start time: 11/28/09, 12:15pm
Location: North Arlington
Distance: 5 miles
Average pace: 8:23min/mile
Total Miles For November: 62 miles
Total Miles For 2009: 768 miles

Ah, the joy of an inadvertent week off. Monday morning I felt a soreness under my left shoulderblade, but I figured just getting it moving would make it feel better. I went for a swim, and it was bothering me the whole way through; came in about 40 seconds slower than normal for my mile swim. And then, it just kept hurting more and more. Ugh. I finally got a massage on Friday night and that seems to have done the trick (fingers crossed). But through all of that, exercise just wasn't an option—it hurt too much for it to move.

Anyway, I tried my new 5-mile loop today and it went not bad. Especially after a week off! Now I just need to learn the new mile posts...

http://www.gmap-pedometer.com/?r=3325261

Start time: 9/30/09, 6:10pm
Location: M Street, C&O Canal Towpath, Key Bridge, Lee Highway
Distance: 4.8 miles
Average pace: 8:27min/mile
Total Miles For September: 48 miles
Total Miles For 2009: 617 miles

My original plan was to run on Tuesday, stopping at the W&OD Trail after work. Except my car died on the way home from work, and by the time I finally got home I was in no mood at all to go for a run. (Also, it was much darker than when I'd planned on running.) On the bright side, Charlie let me borrow his car, and while at meetings today I got a message from the dealer that the car was fixed and the faulty part of the engine was under warranty. Hurrah!

So, after I got home from work, I changed into running gear, then drove Charlie's car to his neighborhood and dropped it off, as well as leaving the keys in his place. Then, I headed home on foot; down M Street until I got to Rock Creek, at which point I switched over to the C&O Canal (so to avoid the masses of people in Georgetown), followed by over the Key Bridge and then up Lee Highway to the dealership. With minutes still to spare, I picked up the car and all was good. I'd hoped to run a full five miles, but my old GPS spent the first three quarters of a mile unable to get a signal (grrrrr) so it wasn't until I got home that I had any idea how far I'd actually run. Ah well, this is why I round to the nearest half mile when I record things.

And on the bright side, considering the last two miles were at a 9:24 (almost straight up on the Custis Trail/Lee Highway stretch that I loathe with a white-hot passion) and a 9:00 (more up up up), I'm pleased with my pace. Obviously I'd have liked something even zippier, but I was clearly moving at a good pace for the first 2.8 miles at least. I'll take it.

Start time: 9/3/09, 7:30am
Location: Neighborhood
Distance: 5 miles
Average pace: 8:15min/mile
Total Miles For September: 8 miles
Total Miles For 2009: 577 miles

This has been a tough week. Originally I had planned for another day of running, plus some biking and swimming. Every time I turned around, though, something derailed me. (Mostly not feeling well.) This morning I'd gone back and forth on if I would run or swim, but I decided that for now the running is more important. I'm glad I did; I ran my 4-mile loop and then one additional mile, and I was pretty pleased with the end result. Just under a full minute faster than the last time I ran this particular route (in early August), which was a pleasant surprise. I'm sure the great 60-degree temperature this morning helped immensely.

http://www.gmap-pedometer.com/?r=3156533

Start time: 8/26/09, 7:30am
Location: Arlington Boulevard, Memorial Circle
Distance: 5 miles
Average pace: 9:06min/mile
Total Miles For August: 88 miles
Total Miles For 2009: 547 miles

Ugh. I was super-tired this morning—didn't sleep well last night—and it showed in today's run. I'd also decided to try out a slightly new route, which was full of uphill stretches in the second half. Not terribly smart on my part this morning. Oh well, it's good for me.

http://www.gmap-pedometer.com/?r=3132008

Start time: 8/25/09, 6:00pm
Location: Mt. Vernon Trail
Distance: 5 miles
Average pace: 8:28min/mile
Total Miles For August: 83 miles
Total Miles For 2009: 542 miles

Geez, I haven't done a progressive run in, well, quite a while. (Running through my neighborhood isn't condusive to doing them because of the potential for cars and red lights.) The plan was to start at a 9:00min/mile and then every mile drop 15 seconds. It went... ok. I missed the mark on the fourth mile, but at least pulled it together in mile five. I probably should have done this first thing in the morning instead of after work; definitely warmer and sunnier as a result, ah well. Oh, and my quads were sore (like they were on Saturday but I forgot to mention that); not having gone to spinning in a while is definitely showing. Got to get back on that bike!

(9:04, 8:41, 8:19, 8:23, 7:51)

Start time: 8/20/09, 7:45am
Location: North Arlington
Distance: 5 miles
Average pace: 8:31min/mile
Total Miles For August: 62 miles
Total Miles For 2009: 521 miles

Kind of wish I'd not decided today was the day to go back up to five miles. Or at least if I'd gotten up a little earlier. Humidity and a few more hills makes Greg an uncomfortable boy.

http://www.gmap-pedometer.com/?r=2961242

Start time: 8/6/09, 7:00am
Location: North Arlington
Distance: 5 miles
Average pace: 8:26min/mile
Total Miles For August: 25 miles
Total Miles For 2009: 484 miles

When I woke up this morning, I could hear a faint sound of rain, but it seemed to fade away so I decided I'd run outside instead of suffering through the indoor track. As it turned out, there was still a faint drizzle when I ran. Not so much that it was pouring, but enough that my glasses were covered at the end of my run. I was glad that I stuck to my guns, though, and added on a fifth mile like I'd told myself I would do the previous night. I ran my regular four mile loop, then ran the other direction for half a mile and turned around and came back. With that last half-mile being a slight uphill grade, it was tougher than normal finish but I felt like I pushed through well.

http://www.gmap-pedometer.com/?r=3156533

Start time: 7/2/09, 7:00am
Location: North Arlington
Distance: 5 miles
Average pace: 8:40min/mile
Total Miles For July: 5 miles
Total Miles For 2009: 384 miles

I ended up skipping Tuesday's run—I was feeling really bleah and just not good all around. Sometimes you need to know when it's better not to do it. (I wish I'd slept in instead, though.) This morning fortunately went much better. I ran a new slightly larger 5-mile loop, which went pretty well. I also thought for the first time in ages to strap on the heartrate monitor that goes with the GPS. I don't have the average here, though, oops. But, all in all, a good run.

http://www.gmap-pedometer.com/?r=2961242

Start time: 6/13/09, 8:00am
Location: SW Waterfront, National Mall
Distance: 5 miles
Average pace: 9:25min/mile
Total Miles For June: 29 miles
Total Miles For 2009: 341 miles

Went running with Aaron and Dave, and that was the non-bleah part of today's run; it's been a year and a half since I've done so. We also ran into Stephanie, JP, and Ben who were just finishing up their own run and next week we might well join them. I was originally going to run two extra miles, but I just felt sick to my stomach the entire time. I made sure to eat a full hour beforehand, but no such luck. The last time I ate oatmeal and then ran in the same morning had the same reaction, though. Is it time to find a different pre-run breakfast? Maybe some toast with peanut butter? Oh well. Aaron wanted two little walk breaks in the run; it felt a little odd doing so after having thrown them out a few years ago...

Start time: 4/24/09, 5:00pm
Location: W&OD Trail
Distance: 5 miles
Average pace: 8:47min/mile
Total Miles For April: 60 miles
Total Miles For 2009: 250 miles

I'd hoped to get this run started a little earlier (went to work super-early and everything) but the office conspired against me. Ah well. So, instead of 6 miles, I went with just 5 and that was good enough, right? I'm still getting used to warmer weather; when was the last time I was running in 80 degree conditions??? I deliberately dialed it back a bit on mile 4 because it was uphill and I was feeling like I was going to fade. That worked pretty well since I got to make it up on the next mile and not feel like crud.

As an added bonus, I ran into Alma on the trail! Yay! She's training for a triathlon in June and is trying to convince me to sign up for it... hmmm...

(8:42, 8:47, 8:35, 9:12, 8:40)

Start time: 4/12/09, 10:30am
Location: W&OD Trail
Distance: 5 miles
Average pace: 8:39min/mile
Total Miles For April: 33 miles
Total Miles For 2009: 223 miles

My plan was to run 8 miles this morning, after taking a week off to let my tendon in my right ankle rest and heal. But as is all too familiar, a week off meant a lot of dragging out on the trail. Just was not feeling this run in any way, shape, or form. Honestly, pushing out five miles? A minor victory. Not pleased with doing just 5, but since the tendon is still a tiny bit sore that's probably the smarter thing to do anyway.

(8:42, 8:20, 8:42, 8:52, 8:39)

Start time: 3/24/09, 5:30pm
Location: W&OD Trail
Distance: 5 miles
Average pace: 8:26min/mile
Total Miles For March: 60 miles
Total Miles For 2009: 177 miles

After taking Monday morning off from the gym (and its usual rowing and elliptical fun), it's back to the grind. I'd wanted to push my mid-week runs up to 6 miles this week but we'll see how that goes; so often (like this run) it just doesn't happen thanks to other time constraints. Still, it was a nice 5-miler; uphill for the first two, then back down for the next two and a flat final mile. I know I run on the W&OD a lot, but one thing I do like is the general lack of roads to cross. I did have one intersection to get through here, but between marks 2 and 5 there are no crossings at all—which means no continual starting and stopping. That's something I get if I run in my neighborhood (plus car exhaust!) and it can get a little old.

More importantly, my new shoes arrived right after the half marathon. It felt soooo good to retire the old ones.

(8:42, 8:50, 8:19, 8:10, 8:12)

Start time: 3/14/09, 10:30am
Location: W&OD Trail
Distance: 5 miles
Average pace: 8:33min/mile
Total Miles For March: 38 miles
Total Miles For 2009: 155 miles

I had to run some errands out in Vienna on Saturday, so on a whim I changed into my running gear first and then after taking care of various business, went running between markers 12 and 14.5 on the W&OD Trail. I don't make it out there very often; when I used to do all my marathon training on the W&OD, our last two longest runs would make it out to markers 13.5 and 15, so it was rather rarified territory (so to speak). It is funny because I always forget that it is just a teeny tiny downhill grade on the way out—it never seems like it until I turn around and suddenly I see that the trail is now at a slight slant. Too, too funny.

More importantly, this part of the trail (marker 12 is just on the far edge of Vienna) is much more deserted than the sections I normally run on, when it comes to other people. It's also in vast stretches of empty space, with the end result being a quiet, peaceful run. It's nice to jog alongside my favorite-named stream out there ("Difficult Run") and maybe see another person every mile or so. Just me and the latest broadcast of the Splendid Table from NPR. Good time.

8:29, 8:28, 8:35, 8:42, 8:32

Start time: 3/12/09, 5:30pm
Location: W&OD Trail
Distance: 2.5 miles x 2
Average pace: 8:16min/mile
Total Miles For March: 33 miles
Total Miles For 2009: 150 miles

Originally this was going to just be a 5-mile run—but I had to stop to take care of something two and a half miles in, so instead I turned it into a repeat session. It worked out pretty well; I got about 3 1/2 minutes of rest between the first 2.5 miler and the second and I was really happy with the end results. Doubly so because for the first one, 1.5 miles were downhill and only 1 mile was uphill; for the second, it was reversed and I ended up with a faster time. Yeah, I can deal with that. (Doubly so since I was home from work sick, yesterday.)

1st repeat: 8:12, 8:21, 4:17 (8:20avg)
2nd repeat: 8:17, 8:19, 3:51 (8:11avg)

Start time: 1/29/09, 6:00pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 3x1 mile
Average pace: 9:41min/mile & 7:48min/mile
Total Miles For January: 45 miles

On Thursday I went back for some more mile repeats—same deal as Tuesday, but this time it went much much better. I think it helped that I didn't go too fast on the first one, so I was able to stay more consistent through all three. If I can do this again as well I'll probably add in an extra mile. (Maybe.)

In general this was also a pretty good exercise week; rowing and stationary bike Monday, mile repeats Tuesday, mild yoga Wednesday, mile repeats Thursday, and spinning class Friday. (I picked up the Friday spinning class partially because of Wednesday's class being cancelled, and partially because I pushed this weekend's run to Sunday.)

warm-up/cooldown: 10:04, 9:19
mile repeats: 7:51, 7:48, 7:47

Start time: 1/27/09, 2:15pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 3 x 1 mile
Average pace: 9:43min/mile & 7:54min/mile
Total Miles For January: 40 miles

Wow, it's been a long time since I've run mile repeats. I was hoping to get four of them in today, but I also knew I was potentially biting off more than I could chew at first. I figured if I would go by the old adage from Fred that if you can't complete the exercise at the desired pace, to terminate the rest. I ran my warm-up mile, then went for my 8min/mile targets.

The first two were fine—heading a little fast out of the gate on each of them at first, and then adjusting accordingly. And for the first half of the third one, it was the same as the first two... but then I definitely started sucking wind towards the end of the third. Three? Three sounds good to me.

warm-up/cooldown: 10:05, 9:21
mile repeats: 7:38, 7:58, 8:07

Start time: 1/3/09, 1:00pm
Location: Sag Harbor Gym
Distance: 5 miles
Average pace: 10:00min/mile
Total Miles For January: 5 miles

( The text below was already posted in my main journal )

Start Time: 10/18/08, 8:00am
Location: W&OD Trail (Arlington)
Distance: 6 miles
Average Pace: 8:04min/mile
Total Miles For October: 49 miles

Start Time: 10/19/08, 5:45pm
Location: W&OD Trail (Vienna)
Distance: 5 miles
Average Pace: 8:17min/mile
Total Miles For October: 54 miles

Oops! Catching up a bit here. Saturday was the last Empowered & Fit session; it was a beautiful morning, nice crisp weather. On the schedule was a 6-to-8 mile progressive run, and I headed out with Donna, Paul, Other Laura, and a guy named Jason from Sundays. The run wasn't quite doing a good job of slicing off 15 seconds every mile, but we certainly did speed up. I decided to just run 6 and call it a day, so I definitely picked it up on that last mile. Wow, though, what a difference cool weather makes!

On Sunday I ran in Vienna for a quick five-miler before heading over to my parents' house for dinner; I was originally going to run 6 miles but I could tell that it was getting dark fast enough that I needed to stop while I was ahead, so to speak. More crisp, great weather for running.

(10/18: 9:40, 9:03, 8:48, 8:44, 8:38, 8:04)
(10/19: 8:29, 8:15, 8:09, 8:19, 8:14)