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11/2/2018

8:07 PM

12.6 mi

3:23:54

16:09 mi

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57 F
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C&O Canal & Maryland heights

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Notes

My good friend Rudy needed to get one last run in before JFK 50 so we decided to do Maryland Heights and some time on the C&O towpath (some of which is JFK course). This will be his 24th finish so he knows what he's doing, it was really more of some quality time catching up on life out on the trails. After chatting I believe him and I and maybe Randy if he can make it down are going to run C&O 100 next year. If so we will be very conservative and just go for a finish. That race is so easy to go out too hard. I think the training we did for Umstead would be right in line with C&O. It is a totally flat non-technical course. Just keep moving is the probably the name of the game. Not go out too fast. Anyway still have plenty of time to think about that. For right now it is just get back to regular running and base building.

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