August 5

PM: 1600, 1200, 800, 400 with 400 jog recovery and 200 jog between the 800/400, 7 miles

Considering that VH and I left Silver Spring at 5:30 this morning, drove the 4.5 hours to Durham and back to get a last-minute apartment, I was just glad to get in what I could today. I showed up at B-CC right as everyone was getting started, jumped out of the car, jogged a 5-lap warmup, and then went right into it. This is going to be my last Wednesday night B-CC workout for a while. Feeling a little sentimental about all of the good work that's been done here over the last two years, I didn't want to miss the chance tonight and had to settle for a short and sweet effort given the circumstances.

Splits: 4:57, 3:39, 2:21, :65

August 4

AM: 11 miles moderate

PM: 4 miles easy

I ran with Dirk in the morning before he jumped into a tempo run. While he ran his first loop around Meadowbrook, I looped around the trails in Rock Creek Park for another 20+ minutes before jumping into a relaxed loop of my own at marathon pace (13:25 for the loop, or a hair under 5:45 pace) while Dirk ran his last lap. To put my friend's fitness level in perspective, he was a spec on the horizon just a mile into the lap, and I wasn't exactly jogging it, either.

In the evening, I went for an easy shake-out run with Valerie on the Capital Crescent past the produce stand.

August 3

AM: 10 miles easy

PM: 7 miles easy/moderate

Ran a super relaxed run through Rock Creek Park in the morning, over some hills on the trails. After work, I met Dirk for an out-and-back on the Capital Crescent, where we had a brief "Fox" encounter, as well as a classic Capital Crescent pissing match.

Let me elaborate. For whatever reason, random guys are fond of challenging me on the Capital Crescent, and this only really happens to me on this trail. Occasionally I'll pass some bozo wearing Nike Shox and baggy shorts who will suddenly start hammering to 1.) keep up with me or 2.) surge ahead when I run up on them before falling off. I need a name for these guys, this phenomenon...Capital Crescent Cockfighters, maybe?

August 2 (85 miles/week)

AM: 19 miles easy/moderate

The heavens opened up on us about in the mile into the run, pouring rain for the next 45 minutes. It kept spitting on and off thereafter.

I met a group of 10 GRC'ers at the Line this morning, sticking to Beach Drive for the first 10. The pace quickened in the second half, and I joined a smaller group through the Chevy Chase neighborhoods and Western Ave. hills. Afterward, I added two loops at Meadowbrook with Dylan and Dickson to make it 2:10 for the day. The cooler weather was amazing, and my legs and body felt much better than they have in weeks. I seemed to only feel stronger as the run went on, even on the hills, which is an encouraging sign heading into a cycle of marathon training.

This is the end of a recovery week for me. This Wednesday will be the last group run/workout for me for a while, and I'm planning a big 21-22 "farewell tour" long run through DC and Maryland on Friday to knock out my long run before the weekend's move to North Carolina.

August 1

AM: 10 miles easy

I ran with the GRC run up the Glover Archibald trails, through the zoo, and then back through Rock Creek Park. It may have been a shade under 10. Given that a lot of us were out last night at the GRC party in Georgetown, most of us felt surprisingly good. I probably felt the best I have in weeks today, which is good because I'll probably need that for my run tomorrow, where I'm planning a foray into marathon-pace work at the end of a 20-miler.

Officially one week now until moving to Durham. That's still a weird feeling. I'm going to miss the people I've met in DC and Maryland.

July 31

AM: 25 miles cycling

PM: 7 miles easy, strides

I met Dirk for both the bike and the run today. I hadn't been on the bike in at least 18 months, and it felt surprisingly excellent. However, we only went 25 miles and, provided with a day of working from home, I took a huge nap afterward. We went north on Beach Drive through Rockville and then came down through RCP, circling back up Ross Drive.

In the evening, I fought off early cycling-induced wooden legs and ran an easy recovery run, also with Dirk, with strides afterward.

July 30

AM: 11 miles hard, hill run

I ran a solo morning workout in the park, trying to keep the pace steady on the flats and hammering the uphills. I hit some on my usual route, also adding a monster that goes from Rock Creek, under Ross Drive, and up to the back stables. This has got to be the longest climb in RCP. I added core work when I got home.