Distance: 12.02 miles
Great run this evening. After a long day at the work HQ, I bagged a group dinner in favor of a little mileage. Ran at an easy, warm-up pace from hotel, located in the Foggy Bottom 'hood, down to the Lincoln Memorial. My plan today was to do a long tempo-pace run with a few hill repeats.
Picked up the pace on the east side of Abe and ran across Memorial Bridge to the entrance to Arlington National Cemetery (I still get a kick out of the notion that the cemetery was placed on Robert E. Lee's front lawn). I turned around here and ran back across the bridge, past Abe, over to the Jefferson Memorial (paused long enough to visit Tom and read his words on the memorial's walls), then by the Washington Monument and down the National Mall to the Capitol.
Spent a little time on the Hill doing hill repeats. Did five of 'em on the 2/10 mile hill at about a 6:20 pace with easy jogs in between. A couple of the security guards appeared to think I was nuts. I then ran back down the Mall and over to the Treasury Building and past the White House. Cooled down for about a mile as I ran through the Farragut and Dupont Circle 'hoods.
I wore the heart rate monitor and averaged 146 over the whole run. Pretty happy with that...at least I think I am. Average pace, including the warm-up, cool down and hill repeats, was 7:32. The tempo parts appear to have been averaging around 6:50. Garmin says 2,827 feet of elevation gain. Not possible. It also says I started at -741 feet. Weird.
Great run at sea level.