Run: Long Previous Next

8/19/2012

7:00 AM

16.4 mi

2:03:53

7:34 mi

Health

114 lb
156 bpm
5916

Weather

68 F
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Notes

Start at temp 68, DP 63, end at temp 73, DP 66.

Long run, paced as 8:24 for first 5.5, 7:26 for next 4.5, 6:54 for last 6.5 (overall pace of 7:34). Route was up to mile marker 3 on Capital Crescent, and then back down to Fletchers before continuing on down CCT into Georgetown and Rock Creek, where I picked up the towpath to take it back home.

Ran with Bill and new guy Joe up to Bethesda and back to mile marker 6.5. After the water fountain, Bill picked it up; I debated following, but I could tell his pace was going to aggravate my hip flexor, so I held back and ran with Joe until the flat section, and then picked it up. Took me a while to hit my groove, and didn't really feel comfortable until the towpath. But overall a good run - felt like I could have gone several miles at the same pace.

Took a gel just before the water fountain, and then another in Georgetown. Carried several gels to practice carrying them, as well as a handheld bottle.

Kept the effort a bit on the low side -- Brian is sick, meaning I've been exposed to whatever he's got, so I wanted to make sure not to wreck my immune system.

Followed with injury prevention work at gym, including squats (3x8 at 115, 145, 165, 1x4 at 175), good mornings (2x10 at 115), single leg deadlifts (4x5 at 30), and KB swings (2x15 at 20).

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