Running warm up/down (Street & Trail) 8:32  1.19 mi (7:10 / mi)
From Rosedale Ave. to Connecticutt Ave. via the Georgetown Branch Trail as a warm-up. This bordered on a 2 Intensity. My weight this morning was high reflecting bad eating while on travel.
Running intervals (Trail) 22:02  3.84 mi (5:44 / mi)
On the Georgetown Branch Trail: 6 x 0.64 miles in between Connecticut Ave. and Jones Mill Rd. with 3 minutes rest each. I was inspired to do more intervals by the great sunny 70F day and the out of shape feeling during the races over the weekend. I missed most of the sun despite the later sunset and ran mostly in the dark. Going toward Jones Mill Rd. was more downhill (the RR grade was mostly flat--25ft. drop). I last ran this workout on 10/26/04 and was faster but only did 4. Splits: 3:30, 3:40, 3:40, 3:46, 3:42, 3:44. I was wobbly on the last one. Like last time my arms and hands hurt.
Running warm up/down (Street & Trail) 9:55  1.19 mi (8:20 / mi)
From Connecticut Ave. to Rosedale Ave. via the Georgetown Branch Trail.