Run: Long Previous Next

12/25/2011

8:00 AM

16.9 mi

2:07:31

7:34 mi

Health

116 lb
154 bpm
6200

Weather

31 F
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Notes

Temps started at 31, ended at 38. Met Washington Running Club (Christine, John, and new girl Rachel) for run up and down Cap Crescent - ran with them from 34th and M to mile marker 4.5 and back to Fletchers, where I stopped for a GU and water. No water (fountain off), so I split with them at that point, and ran back up to the fountain at 6.5. Then up to 6 and back down to the Key Bridge.

9:00 for first half mile, then 8:15 for next 5.5 (uphill), then 7:29 for next 6.5, and then 6:37 for last 4.5 (last 10th of a mile was a kick at 5:42 pace). Overall was 17 miles at 7:34 pace.

Followed up with injury prevention exercises at gym (including 3x8 squats at 95, 115, 125, and 3x10 good mornings at 95). I triggered a bit of extensor tendonitis in my left foot/leg by tying left shoe too tight.

Hands were cold, so missed some splits in middle of run.

Comments

jezzaica

fast! Nice workout Cris :)