Trail Riding in DC

Riding a route starting from Belle Haven on the Mt Vernon trail after going to the Alexandria Farmer's Market this morning. Took off going north, through Old Town and Alexandria then hopping over the Key Bridge in Georgetown to then get onto the Capital Crescent Trail heading north as far as Bethesda, MD. Then turned around keeping on the Crescent trail until getting back to Georgetown where I hopped on the Rock Creek Trail down to the Lincoln Monument, over the Memorial Bridge and then back onto the Mt Vernon Trail until I got to Elana's House where Betsy was swimming, so I hopped in for a post ride swim! Good ride overall, but my speed was limited due to the innumerable people, most of whom couldn't figure out that you keep to the right and not the center of the trail.

Hitting the trail

Mountain biking at Rosaryville forward loop. Betsy walked/jogged the reverse loop at the same time. Felt fairly good the entire ride, didn't get to go too hard, still trying to get my balance back, but overall a great ride. After finishing the loop, turned around to meet Betsy and trinity before walking back to parking lot.

Wed run... sorry NSI kicked me out of my routine

Running a new 5.5 mile route. Ran early in the morning before work. Trying to get rid of the extra stress before the final big day of work before NSI presentation tomorrow. Unfortunately, Trinity couldn't go again. Hopefully I will be able to get her going soon!

Trainer work

Really hot out today, over 100 F with the heat index. So I decided to do some trainer work and just do a nice recovery ride.

Hot Hot Hot...

Running without Trinity again :-( Dicked around all morning including sleeping in and ended up not leaving to run until about 10AM, OUCH!!! 87 F at 67% Humidity made it feel like 96 F! I guess this will teach me to be lazy in the morning during the summer in the future! Did keep a good pace however, maintaining a sub 8 min/mile pace for the run and actually felt fine until about mile 3, labored a bit after that though. OVerall, good run considering the circumstances... now off to the driving range with Lonnell and then hopefully to the pool!

Metric Century

Patuxent River Rural Legacy Metric Century. Skipped the first aid station (at mile 8!!! Who needs a rest stop after 8 miles???) so we ended up getting in 53 miles. Road with Kevin (Air Force Investigator) and Nancy (member Team USA Triathlon) from Oxon Hill bike club. Maintained a pretty nice pace most of the way. Fairly flat ride, but there were a couple good hills. Felt strong the whole way with the exception of my bum right shoulder. Needed to bring some pain meds and forget with me being late to arrive for the ride. Got really lucky with the weather, got started a bit before 8 with overcast skies, fog and temps in the 70's, when we finished it was in the 90's with ridiculous humidity! However, the former lasted for the majority of the ride so I am not complaining! Overall another great ride by Oxon Hill Bike Club.

Short ride before Metric Century Ride tomorrow

Out riding the night before the Patuxent River Rural Legacy Ride which is a Metric Century in Southern Maryland. Wanted to get loose and get in a decent workout, but nothing too hard. Did the Indian Head out and back loop, but added in Strauss Rd and then passed my house to include Farmington. Once on Farmington, I took two roads off to the right with some pretty steep hills (>20% grade at points). then took 210 back home. Good ride overall, looking forward to the ride tomorrow. Will be riding with a few other team members from the Oxon Hill Bike Club...

Weatherfront limiting workouts...

Doing Spinervals Recharge workout after a couple tough workouts. Couldn't get out on the road due to the tornados and thunder storms passing through our area all afternoon and evening. Felt pretty good, really warm in the basement and felt that when I was riding, but overall felt pretty strong.

Track practice - 5.22 miles

Running Track over at Bolling Air Force Base. It is actually a 1/4 mile track, not 400 meters so it was a bit longer. Started w/ a 1 mile wu, then a 1200 (5:19), 400 jog, 2x[3x400 increasing speed each 200 with a jog between]. 400's in 1:45, 1:29, 1:25; then 1:45, 1:32, 1:25 followed by a 1/2 mile cooldown. Felt pretty good for first time back on the track in a number of months! Bolling's track is really nice!

draggin' ass and givin' names...

Forced myself out for a ride despite falling asleep on the bed after getting home from work. Obviously that shortened the amount of time available for the ride considerably, but got out for the out and back ride to Indian Head. Felt pretty strong, but really tired by the end. Need to get a good night sleep tonight! Avg Cad 89 RPM