Yesterday was a full day at the track and on the trails. I ran the bridges with M during the noon hour, 7.7 miles, in about 68 minutes. Ha, I had M, eleven years younger and faster than me to boot, begging for mercy after five miles. He tried to wave me on to continue without him when we got back into the District via the 14th Street Bridge near the Jefferson Memorial after our foray into Virginia utilizing the Memorial Bride by the Lincoln Memorial. But running buddies don't do that so I slowed down til he recovered. I capped my run off with a run up Capitol Hill (M works in a different building than me).
At 6:30 pm I took Metro to the Washington & Lee High School in Arlington for my club's Wednesday evening track workout. We ran for 20 minutes at ten-mile race pace, which I figure is 7:37s these days, so I shot for 1:48 laps. It was harder than I thought. Here were my splits: 1:48, 1:46, 1:47, 1:48, (then like a dying Energizer Bunny) 1:49, 1:50, 1:51, 1:55, 1:59, (last lap) 1:48, (cool down lap) 1:47. We capped it off with 2X400 at 5K race pace, which I figured should be 1:44s, 1:44, 1:39. That last lap I was chasing a 65 Y.O. friend of mine who was burning 1:37s. He's faster than me, sometimes, especially whenever he does track work. Then he leaves me with my tongue hanging out.
We finished the workout in the gathering gloom of the evening. I hopped onto the Custis Trail which feeds into the W&OD Trail which takes me directly to my back yard line, 4.7 miles away. I was a little tired and it got dark so I couldn't see my footfalls clearly so I went slow. What do you think about when you're running down a darkened but familiar trail? I was thinking that I hoped I didn't step on a snake on the trail even though I have never seen a snake on the trail. Our worst fears, you know? Give me a mugger to steal my two quarters for a pay phone call any day.
I got home in about 45 minutes, very tired and very glad to have this full day of running behind me. In chopped up segments, I did 16.1 miles including warmup and recovery laps.
I woke up this morning and my injured foot was throbbing. I overdid it, obviously. I'll keep you all posted.
My antics yesterday put me over 40 miles for the week for the second straight week and over 137 miles for August as I get ready for Chicago on October 7th. I still haven't done a twenty yet.