Memorial Run

So I'm moving to DC. Ok not really, but for 3 days earlier this week I was wondering why I wasn't????

I was in the DC area on business and discovered a runners delight. Having just come off my Central Park run, I'd figured I had reached my running peak for the year. I was wrong.

Again I feel fortunate to be in the right place at the right time. The weather over the 3 days I was in DC was AWESOME. Mid 70's as the high, lows in the mid to high 60's.

I ran 18 miles over the 3 days I was there and each one was better than the other. On Tuesday, I ran 4 miles at sunrise, around the Lincoln Memorial and the reflecting pool with the Washington Monument in the distance. The coolest part was the light fog rolling through the parks surrounding the reflecting pool. Easily the most "zen like" run I've ever had.

Wednesdays run consisted of 5 miles right after work in a light rain. Again, most would say "rain, not for me." However, I've always felt that running in the rain has a clean feeling attached to it and have come to enjoy it.

Thursdays run is what I'm calling Memorial Run, and is outlined below. I intended on setting out to run a mid week longer run. It was my last morning in DC and I was gonna make the most of it. Rain the night before cooled things down into the mid 50's. Gaining a lay of the land with my previous runs, I set out to cover as many sights on foot as I could see.

As you can see below, I didn't do to bad. I again started out in front of the White House and turned toward the mall area. I ran past the Lincoln Memorial and decided to head towards a nearby body of water, guess you could call it a lake. I then realized that it was the lake in front of the Jefferson Memorial. I passed the FDR memorial along the way, looped pass Jefferson and headed back to the mall. Once I completed the loop I looked back on the lake and felt extremely fortunate to have the ability to run these long distances, because I realize that not everyone can.

Once on the mall, I took the path up the reflecting pool and back towards the Washington Monument. I headed along the National Mall past the Smithsonian Castle and towards the Capitol Building. Again, I was not alone on my journey.  I would run on pace with someone else on the path and then they would veer off and another would join.

I ended up catching up with a girl 3/4 of the way up the mall. I think we, along with many others, had the same idea. We both circled in front of the Capitol. I still think that this is hands down the most impressive building in DC. The intricacies of this building are amazing.

Coming down the home stretch, my temporary running partner decided to take another route. I headed back towards the Washington Monument, up 17th and finished in front of the White House.

Again, the only thing I can say is that I feel extremely fortunate to have the opportunity and ability to complete beautiful runs like this one.

Activity

Route:	--	Elev. Avg:	17 ft
Location:	Washington, VA	Elev. Gain:	+0 ft
Date:	10/02/08	Up/Downhill:	[+255/-255]
Time:	07:42 AM	Difficulty:	2.7 / 5.0
Weather:	A Few Clouds
	58 F temp; 55% humidity
	58 F heat index; winds W 12 G 22

Performance

Distance:	8.72 miles
Time:	1:19:49
Speed:	6.6 mph
Pace:	9' 09 /mi	Heart Rate:	157 bpm (Avg)
Calories:	1327		174 bpm (Peak)

Map

 

Elevation (ft)

 

Pace (min/mile)

 

Heart Rate (bpm)

 

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	169 - 188	0h 12m	15%	1.51 mi
Zone 4	150 - 169	0h 59m	74%	7.57 mi
Zone 3	132 - 150	0h 15m	18%	1.67 mi
Zone 2	113 - 132	0h 03m	4%	0.12 mi
Zone 1	94 - 113	0h 02m	2%	0.08 mi
(none)	out of range	0h 00m	0%	0.02 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
	actual	+/- avg	actual	+/- avg
1	10' 53	+1' 44	5.5	-1.0	134	-39 ft
2	8' 28	-0' 41	7.1	+0.5	146	0 ft
3	7' 10	-1' 59	8.4	+1.8	155	-6 ft
4	8' 54	-0' 15	6.7	+0.2	162	-3 ft
5	8' 33	-0' 36	7.0	+0.5	158	+10 ft
6	7' 23	-1' 46	8.1	+1.6	155	+10 ft
7	9' 29	+0' 20	6.3	-0.2	163	-10 ft
8	8' 17	-0' 52	7.2	+0.7	166	+9 ft
9	9' 47	+0' 38	6.1	-0.4	168	-9 ft
10	6' 15	-2' 54	9.6	+3.0	160	+36 ft
end	7' 59	-1' 10	7.5	+1.0	170	+3 ft
Versus average of 9' 09 min/mile

Posted from runtracker.runnersworld.com