Running (Trail) 45:08  5.74 mi (7:52 / mi) +29m 7:44 / mi
From Carderock, the C&O Canal Towpath to Angler's Towpath (Berma Rd.), to the bridge at the start of the Billygoat Trail Section A, then back to Carderock on the C&O Towpath. I just wanted an easy run and remembered this scenic one that I did last November. I wasn't as fast and was a little sore in my quads from the run the previous evening. At the first bridge over the canal, I was 5:27--slower than last fall, and I knew it. I wasn't pushing. Rain from last night and this morning made a few damp and slightly muddy spots. My knees didn't bother me on the softer ground. I thought I was slowing-up the last few miles but I was actually speeding up. I wasn't going that fast which can be judged by the splits as much as the fact that the mud splash pattern only got up to my calves, but not my butt or hamstring area. The temperature was in the mid-40s F and I was overdressed. I sweat a lot.