Start time: 11/21/09, 7:20am
Location: Arlington + DC
Distance: 9 miles (0.71 + 6.99 + 1.30)
Average pace: 9:43min/mile
Total Miles For November: 57 miles
Total Miles For 2009: 763 miles

Today's run was actually in three parts; just under three quarters of a mile jog over to Jim & Michael's where the group was meeting, then seven miles with them (Arlington to Georgetown to Rock Creek to Reflecting Pool to Memorial Bridge to Iwo Jima to Arlington), then a mile and a bit more to round it up to an even nine miles. I hadn't run with the large group in a while, and it was nice to see and chat with them. I know it's a different pace when I run with them, but it's nice to get out there in a social setting and hang for a while.

Start time: 3/30/09, 5:20pm
Location: McLean, W&OD Trail, Bluemont Park, North Arlington
Distance: 9 miles
Average pace: 8:56min/mile
Total Miles For March: 73 miles
Total Miles For 2009: 190 miles

Originally I was supposed to pick up 9 miles this weekend, but my allergies were so bad on Saturday that they just weren't going to allow it. So, after some thought, I decided that I'd finally take the plunge and try one of the "safe" routes I'd figured out where I could run home from work. The absolute shortest distance I could find would be an 8-miler, and adding that extra mile on would be fairly easy. So, I took the bus into work with a backpack full of running clothes, then at the end of the day changed and ran home: Chain Bridge Road to Westmoreland Drive all the way to the East Falls Church Metro. Then, the W&OD Trail for two or so miles to Bluemont Park, head through Bluemont to Wilson Boulevard, and from there home along Wilson and 10th Streets. (If I was running the shorter route, at the EFC Metro I'd instead have taken Washington Boulevard all the way to 10th Street and home.)

It was definitely a lot hillier than I'd remembered, and I'm feeling those after-effects now. Oof! And a couple of times on Westmoreland, the sidewalk on one side of the street would abruptly end, so I'll need to learn the crossings a bit better. But it was a nice run, definitely. Not something I think I'd do every week, certainly, but it's nice to have it as an option.

(8:43, 8:46, 8:37, 8:51, 8:51, 8:50, 9:19, 9:25, 8:57)

http://www.gmap-pedometer.com/?r=2683347

Start Time: 9/27/08, 8:00am
Location: W&OD Trail
Distance: 9 miles
Total Miles For September: 58 miles

This Saturday was supposed to be like last week's 5x3mile extravaganza, but without set 4 added in. I did the first three sets and came in under my suggested times (30, 30, and 27min) but I didn't attempt the last one (25min) because all the way through the third set I felt more and more like I was going to throw up. Charming. I thought it was from eating cereal instead of oatmeal for breakfast, but it's now hours and I still feel really horrible. Fun fun fun.

9:10, 9:48, 9:46 (9:35avg, 28:46tot)
9:52, 9:49, 9:33 (9:45avg, 29:15tot)
8:26, 9:10, 9:08 (8:54avg, 26:44tot)

Start Time: 6/21/08, 7:00am
Location: Arlington, Washington DC
Distance: 9 miles
Average Pace: 10:00min/mile
Total Miles For June: 43 miles

Catching up, here! Emma, Donna, Laura, and I ran a route that Emma mapped out on Saturday; we started at Iwo Jima, headed into Georgetown and then through Glover Archibold Park. This part was a lot of trail running, which slowed us down a great deal because huge storms had knocked branches and (at one point) an entire tree onto the trail. Fortunately we were able to crawl over the tree, and we continued, but it was certainly quite interesting. Eventually we exited near the Cathedral, then headed back through Mass Ave, Rock Creek, and then Memorial Bridge. Laura was slowing down a bit towards the end, and I hung back with her—it had been a while since either of us had run a 9-miler.

Start time: 8/16/07, 7:30am & 6:30pm
Location: Clarendon/CourtHouse/Rosslyn & W&OD Trail
Distance: 5 miles & 4 miles
Average pace: 8:50min/mile & 8:38min/mile

Now, I've been told for years that splitting up a long run into two portions throughout the day will give you the same benefits as running it all at once, and that various studies have confirmed such ideas. But, I'll be honest, I've always been a little wary of that. As my scheduled Thursday runs get longer, though, splitting them up into morning and evening seems like a better and better plan. So, today I chopped my 9-miler into two segments.

The morning part started out well, but around halfway through with a huge uphill trudge and enough humidity to make me feel like a smear on the pavement, I was definitely slowing down; by mile 4, I couldn't take it anymore and I ended up taking a minute walk break to help recharge somewhat. Oof. Not a pleasant run.

The evening part was hotter, yet I ended up actually doing a lot better. It was only the third mile that really brought my average down; I was pretty pleased with my splits overall (8:40, 8:34, 8:54, 8:24) and I felt like I could've kept going for another mile or two at that pace. Well, if it wasn't for the fact that I was so sweat-soaked I was afraid I was going to pour out of my clothing. As I told a friend later, only three times before have I ever been so miserable while running that I took my shirt off, but if tonight's run had been any longer it would've been the fourth. Oof!

Start time: 6/10/07, 8:00am
Location: Capital Crescent Trail, C&O Canal Towpath, and Georgetown
Distance: 9 miles
Run:Walk Ratio: 8.5:1
Average pace: 9:40min/mile

Last week I'd said my plan for this weekend was to shift up one group to the 10min/mile group, but I'd found out the day before that a 9:30min/mile group existed. I'd been feeling good, so I decided, why not? Chris was starting to shift up one group as well, and Zack had been out sick so decided to shift down a tiny bit to get back up to speed. We joined the three regulars in the 9:30 group; Ben, Steve, and PWNICR (Person Whose Name I Can't Remember), who warned us that sometimes their 9:30s were a little... slower. Chris and Zack and I found ourselves continually pulling ahead; the times we tried and stay with the others, we were definitely going a little slower. We finally gave up and let ourselves pull ahead, which worked well since the other three guys ended up turning around early anyway. Once it was just us, though, we hit our marks every mile and took the last mile in fast (per Fred) which felt great. A nice run!

Oh, and for my first time on the C&O Canal Towpath? So far, not a fan. Perhaps it'll get better/easier, but I don't like the shifting of the gravel, or getting rocks in my shoes. I know the softer surface is supposed to be good for you, but... hmph.

Next week I'll be down in Wilmington, but will try and squeeze in my 10-miler down there. We shall see!

Start time: 4/22/07, 8:30am
Location: Capital Crescent Trail
Distance: 9.5 miles
Average pace: 9:16min/mile

A couple of weeks ago, I had still been thinking about running the GW Parkway 10-miler today. As it got closer, though, I realized that my running would probably be really cut back on in April and that I wouldn't be able to get much in for the two weeks leading up to the race. So instead, Del and I made plans to just go running on our own that day. And what a gorgeous day it was to run; breezy and sunny, with the sun shining off of the Potomac but the trees of the Cap Crescent Trail giving us shade when we needed it.

The plan was to run 10 miles, but my legs were feeling a little tight starting around mile 9, and when we hit 9.5 miles Del decided he was done as well because his hamstrings were tightening up. So instead we walked the last half mile back to my car, then on the way back to Del's place to drop him off he ran into Health Bar and grabbed us both strawberry-banana protein smoothies, which were pretty good. So, not quite what was planned but still a good run. I am, however, quite relieved that I didn't sign up for the race!

Start time: 2/24/07, 8:00am
Location: W&OD Trail
Distance: 9 miles
Run:Walk Ratio: 6:1
Average pace: 11:00min/mile

Continuing my comeback from the injury, the plan was to run 10 miles with my old pace group. Their 11:00min/mile pace would be perfect for me to pick the distance back up again, and then in theory I'll be set for giving the old college try at the National Half Marathon four weeks from now. Well, DC is still in parts covered in ice and snow. Specifically, running trails, as it turned out. I headed out with Ali, Carla, MJ, and Randy out by the Vienna Community Center. VCC is halfway between the 11 and 11.5 markers on the trail, so we walked to 11.5 and began our journey. Everything went great until somewhere around ~14.75 on the trail, at which point the path was completely covered in a never-ending sheet of ice and snow. Crap.

So, we turned around and decided we'd head back to the VCC, then go back out the other direction. This was a slight mistake (we should've just stuck with the portion of the trail that we knew was clear) but hindsight is always 20-20. It seemed like a good idea at the time, so we made it back to the VCC, dropped off Randy, and had just 3.5 more miles to go. So I figured we'd keep running and hit marker 11 and that would be 7 miles. Then we could turn around at marker 10, go back to 11, and be done, right?

Did I mention that it is bitterly cold out with nasty freezing winds? My only excuse is that my brain had frozen because that is clearly 9 miles, not 10. As it turned out we really needed to turn around at marker 10 anyway because another huge sheet of ice and snow was further along the trail. (Yeesh.) Between markers 11.5 and 10 it was primarily tiny little trails in huge icefields that caused us to slow down a bit, so it's really just as well that I can't count.

Still, a very good and enjoyable time despite the freeze, and since Carla's knee was starting to hurt towards the end it's really just as well that "math is hard". Even better, no pain once again, and I felt most of the time like I could've sped up a great deal. Hopefully next weekend will have good enough weather that I can knock out a 10-12 miler and pick up the pace a bit. I don't think I'm going to get my sub-2:00 at this point, but we'll see. Fingers crossed!

Start time: 07/23/06, 7:00am
Location: Downtown Washington DC
Distance: 9 miles
Run:Walk ratio: 6:1
Average pace: 9:30min/mile

What a nice run it was today! Yesterday was uncomfortably humid when I was out helping with the Marine Corps Marathon training program, so this was a real study in contrast; nice cool breezes, and while humid nowhere near as bad as yesterday. Stephanie couldn't be there because of work, but Katie from the Saturday run group was there so I had someone else to run the 9:30s with. Additionally, the two members of the 10:00 group (Scott and Pary) decided to join us, which was nice for added company—especially because on Sundays when Stephanie can't be there and no one else from the Saturday site shows up, I'll be running with them anyway.

Anyway, it was a really good run. Katie was fun to talk to, the mileage just sort of whipped on by, and before we knew it we were done. Scott and Pary slowed down a little bit towards the end but seemed to still be in good spirits. And, since I'm going to probably run with the Saturday group this next weekend (afterwards I'll be heading out of town for a mini-vacation) it's good to know someone from that site. Best of all, we were really on pace for almost the entire thing, and perhaps most importantly towards the end. When I finished at the end, I thought to myself, "Yeah, it should be like that." So yay!

Start time: 12/3/05, 8:00am
Location: W&OD Trail
Distance: 9 miles
Run:Walk ratio: 5:1
Average pace: 10:45min/mile

Oops... I completely forgot to post this back on Saturday. Went out for a run with some people from the old running group, finally. The run itself went well; I had to metro over because I wasn't getting my loaner car until the afternoon but getting there was pretty easy, if perhaps a bit more of a prelude to the general "it's cold out" weather.

Afterwards, five of us decided to go to get some breakfast. This is where things get a little amusing. Mark and I hadn't driven over, so Chanty was going to give me a lift, and John would give Mark a lift. Ali was going to drop her car off at Meineke, which she said was "on the way there" and John & Mark would pick her up as well. Except Ali promptly took off in her car before anyone else was in theirs. Chanty and I got to the restaurant first and couldn't help but note that we hadn't seen a Meineke at all on the way there. John & Mark eventually made it there... without Ali. No idea where the Meineke was, and they drove additional distance down the road just to be sure.

We finally called information and got ahold of the Meineke in Falls Church and it was not really that near at all. More importantly, no sign of Ali there. About twenty minutes later, Ali made it there; she couldn't find the Meineke and was walking around the parking lot looking for John's car to see if he was there or was still on the road somewhere trying to find Meineke. Reunited, we all ate.

Then, Chanty said she'd give me a ride back to the East Falls Church metro, but I asked if anyone was going down 66 so they could drop me off in Vienna (where my parents are) so I could get my loaner car. John and Chanty both live in that direction, but Chanty wasn't heading home initially so I said, "Let me grab my bag and then I can hitch a ride from John." I ran over, got my bag, came back... no John. Turns out he thought I was still getting a ride from Chanty and left. *sigh* I managed to call Mark on his cell phone (now getting a ride back to the metro with Ali) and they turned around and came back to get me.

It seems we can run long distances at the drop of a hat, but simply getting from point A to B in a car? Totally out of our depth.

Start time: 06/11/05, 7:00am
Location: W&OD Trail
Distance: 9 miles
Run:Walk ratio: 5:1
Average pace: 11:00min/mile

"Hot hot hot" was the order of the day, and it wasn't even in the 80s! Gotta love the crazy DC humidity. Today's run was one of attrition; we lost one person two miles in (who switched over to the 11:30 group for the rest of the run), then two more around mile six. The good news was that aside from the occasional water stop we hit all of our miles right on pace. We've got a great group, a bunch of real troopers. Our half of the "Cathy O'Brien" group actually fared better than the other half, which I think came back in something like five different sections. Oops.

It'll be interesting to see how everyone's doing next week as the temperature continues to rise...

Start time: 8/9/03, 7:00am
Location: W&OD Trail
Activity: Running
Distance: 9 miles
Run:Walk ratio: 3:1

Took the rest of last week off to recover from the 18-miler; aside from yesterday morning's dreadful humidity, the 9-miler was a piece of cake. Gotta love it.