Monday - Elk Meadow Open Space
Time: 50 minutes
Distance: 4.5 miles
Weather: Sunny & Warm
Recovery run, but hoping for more. Legs were leaden. Time was fleeting. Not fun.
Tuesday - Arlington, Virginia - Bike path, Potomac Heritage Trail, Donaldson Run, Roads
Distance: 10.27 miles
Weather: Cloudy & Humid
Started around 7:30 p.m. intending for a pretty hard effort. Ran the first 5K in 21 minutes on the bike path parallel to I-66. Made my way down to Roosevelt Island and continued the tempo pace on the gravel and boardwalk path that encircles the island. After leaving the island, jumped on the Potomac Heritage Trail and ran this singletrack along the Potomac River up to where Donaldson Run tumbles over a series of akimbo slabs of rock, creating one of the coolest waterfalls I've seen.
Ran up Donaldson until the trail petered out and dumped me out on some residential streets. Thanks to a decent sense of direction, I found my way back to my hotel's neighborhood and stopped at Washington & Lee High School to finish up with a little track work. Ran a few mid-tempo 400s and did 800 meters of barefoot running on the artificial turf field inside the track.
Wednesday - Arlington, VA - Bike Paths, Roads
Distance: 9.11 miles
Weather: Sunny, hot and humid
Another post-work run in the heat and humidity of the East. Didn't feel great on this run. Quads were sore at the onset (prior to yesterday, it's been a while since I ran tempo on pavement) as were the calves, no doubt from the barefoot running.
Ran on the I-66 bike again, this time headed west to the Four-Mile Run bike path. Ran this for several miles before hitting the city streets and winding my way back to Washington & Lee High School again. Did a few 400s, including one barefoot. A running club was there today doing speedwork.
I registered several weeks ago for the September 18 Run Rabbit Run 50 in Steamboat. Looking forward to running that race. Jaime is in. Patrick G. has a run-down on the competition, including a heads-up that Geoff Roes is running.
Speaking of Run Rabbit Run...interesting dialog on iRunFar.com about the race, which is closed, being added to the Montrail Ultra Cup roster.
Good Vermont 100 race reports from AJW and Colorado's Andy Henshaw.
Enjoyed following Matt Hart's efforts to set a new FKT on the Colorado Trail. He came up short, but put in a hell of an effort.