12/2/11: Training Recap & Great Falls Pictures

First off, here is what I've been up to over the last week:

• Saturday: 14 miles easy. I was still beat up from lots of racing and hard running, and my legs were shot. Took it very easy.


• Sunday: 17 miles, last 8 @ 6:30. Still recovering, but finally had a little bit of pep in the legs. Ran the last 8 miles at 6:30, which actually felt pretty easy.


• Monday: 12 miles easy. Lifting + core work.


• Tuesday: 5 miles easy @ 7:40.


• Wednesday: 10 miles with 4x1mi @ 5:41. My legs didn't feel as fresh as I had hoped, but I still managed 4x1mi in 5:49, 5:42, 5:39, 5:34. The first two intervals felt easy. Last one was tough.


• Thursday: 12 miles easy @ 7:40. Lifting + core work.


• Friday: Off (work travel)


• Total: 70 miles

Now that it has turned cold and the leaves have fallen off the trees, here are some late fall pictures from a trip out to Great Falls the day before the Potomac Heritage race.

The canal that runs for 250 miles starting in Georgetown

One of the "small" falls on the way to the real deal

Great Falls in all of its glory.

Kayaking anyone?

Eve was very impressed by Great Falls