What ever it takes!

1 Mile recovery swim

Flew into DC last night, it was raining this morning so I decided to hit the hotel Gym.

3 Miles on the Eliptical machine.  I hate that thing but it is good when my muscles still aren't ready to run.

Woke up ready to go for my first run after the marathon on Saturday, looked out the window looked like a perfect morning.  Planed to go an easy 8.

This is why I run, and this is why I love my job.  Started out in Presidential Park on Pennsylvania Ave. Ran down 14th to the Washington Monument, ran down the national mall around the Lincoln Monument and across the bridge to Arlington Cemetary.  There where signs all over saying no Jogging in the Cemetary (Lame) I would have argued that I don't "jog" I "run" but figured that might get me in trouble.  So I circled back and followed some joggers down a trail that led me to a great boardwalk along the Potomic river,  There was some island that I'm sure has a name but I didn't catch it so I went across the bridge and followed a great dirt path through the trees that circled around the island for about 1 mile.  I then headed back basically the same path I came in on since I was a bit lost.

Run ended up being 9.5 miles in 1:05.  Fun run, excited to go out exploring more tomorrow.

 http://connect.garmin.com/activity/33816793

One of my clients from Germany has never been to DC and was telling me he was training for a 1/2 marathon, so I offered to let him come running with me this morning.  Due to Jetlag he wanted to wait until 6:30am which I totally understood.  Waited for him in the lobby and sure enough he showed up, which quite suprised me.  Anyway, I should have known better last night when he opened up a pack of cigarettes and started puffing away after dinner.  But lets just say that was the longest 3 miler I have ever been on.  I think it took us 45 minutes to go 3 miles.  I ended up circling back and droping him off at the hotel and ran another 3 on my own.  Maybe it was good to slow down a little bit, but I think if he wants to come again tomorrow I'll get an early 10 in before meeting up with him :)

First longish run since the Marathon.  After about 8 I could tell I'm still not fully recovered, Quads still burn a little bit.  Followed a bike commuter trail out to the Airport along the Potomic River and back.  12.2 miles in 1:22:30.

 http://connect.garmin.com/activity/34009520

Da German's wanted to go running this morning, so learning my lesson from last time I went out early and did 7 on my own, I then circled back to the hotel at met up with "Da Germans" for a quick 5K (they don't understand miles)  Clemans, the newer one dropped out at 0.5K yeah (1/2), our 9:00 min/miles where to much for him, so I and Engin (the 1/2 marathon trainie) went another 2.5 around the Lincoln Monument and back to the hotel.  I actually enjoyed taking it easy after my 7 miles.  No stress, just a pleasant stroll around the park.