Running (Street & Trail Commute) 1:26:53 [3] 7.8 mi (11:08 / mi) +178m 10:24 / mi
From 12th & Independence Ave., SW, Washington, D.C. Independence Ave. to the Reflecting Pool, to the Lincoln Memorial, to the Rock Creek Trail, to along the Georgetown Waterfront, to the Capital Crescent Trail (CCT), to the Glover Archbold Trail, up to the Tenleytown Metro Station via Van Ness St. and Wisconsin Ave., then to the Friendship Heights Metro Station at the DC/MD border (Western Ave. & Wisconsin Ave.). Looking back it's hard to believe that I last did a version of this run in 2014--far too long if that's accurate. I looked ahead at the week of hot weather and decided it'd be the best to do a longer run today (87 F starting out, but low humidity). I set out to reach the Tenleytown Metro Station and thought it'd be a stretch to do so, judging from the way I've been running. I started out okay and slowed the sunny 2nd and 3rd miles. With Independence Day celebrations coming up, baricades made for tight-passage/foot-traffic among the tourists. At the start of the Glover Archbold Trail, a fence had been erected because of "Bridge Construction". The old trolley line bridge must be falling apart. I worked my way around the fence but had to work through some fight--thorny bushes were overgrowing a trail others had used to get over the old tracks and around. Once on the trail properly, I felt better. The shade was good and I no doubt was taking it easier to pace myself. I felt okay doing this (and walking where there are stairs) so I got it in my mind to take advantage of the day. From the Tenleytown Metro Station it's primarily downhill to the Friendship Heights Station. I picked up the pace a bit on the pavement but my knees did start to hurt. My left foot, probably doing more work than my right still, was partly numb even before getting to the pavement. I'm happy that I completed the run but it was sooo much slower than the hour it used to take me to do this. At home after , I weighed out at 193 lbs after drinking water.
Bicycling (Commute) 6:55 [3] 1.41 mi (4:54 / mi) +77m 4:12 / mi
From the Bethesda Metro Station to Northfield Rd. I was tired and took it easy. In the metro station, when walking up the stairs, my left knee hurt, so I eased off.