One of the things I like most about running is that we see parts of our area that we never see when driving by. I especially like this when I'm travelling; almost everywhere I've been, I've been running. And the places I've frequented I've found lots of new places because of running. Perhaps my favorite travel run was in a little town called Sandy, south of Salt Lake City. It has a trail that runs north/south along the commuter train line. I would run it early in the morning; about a 7-mile loop from the hotel I was staying at. The sun would be rising over the snow-capped mountains to the east. Fantastic. But I would never have found that route if I didn't start off just running up the road to see what's there. Sure, I checked out the possibilities first and knew that trail was there, but in the end it came down to exploration.

So, with that spirit of adventure in mind, and with our heavy-lifting MCM training behind us for now, my RB and I decided to explore our area (DC and Northern VA) a little and see what new running areas we might find. We've run on the Mt. Vernon trail a fair bit -- during MCM training we went that way north, over the Memorial Bridge, and up the Rock Creek Park trail for our distance runs (Rock Creek Path Training Run  and Rave Run). So now we decided to head south. Looking on the web, it seemed like we could head south on the Mt. Vernon Trail, branch off to the 4-mile run trail and then finagle a hook over to the W&OD trail. I've run a fair bit on the W&OD trail but out farther -- it actually starts in the town of Shirlington, VA (I think).

So we headed south and found the exit for the 4-mile trail at about mile 1.75. It immediately headed under a series of roads and highways with 4-mile run (I guess) on the left. Very industrial. But the real treat came a little further along when we got to pass the sewage treatment facility -- the "sweet spot" of the run. A lot of construction going on there with pile drivers so loud we couldn't hear each other speak!

Shortly after that, the trail came to a main road and we ran alongside that. We we're trying to find the W&OD trail and thought it should be nearby, so we asked a fellow runner. She told us to head up to the light, go right, then up the hill about a mile to the Spanish grocery, then hook around thru the neighborhood then past WETA, then over a crosswalk then down a few blocks and its there! Phew. We did try. We headed right at the light and started climbing, and climbing. We had to cross the entrance to 395 (no mean feat) and got to what looked like the grocery. And we were lost. So we headed back down the hill, this time taking a set of side streets that we thought might lead us to the trail (based on nothing but the dawgs nose). The neighborhood got iffier. We passed a liquor store with a few guys out front standing around waiting for something. I was glad I was running with someone (and I'm no small guy).

And then what to my wondering eyes should appear... the W&OD trail head. So we headed out for a bit on that, just so we could say we'd been there, and then came back. Still had to find the hook over to the 4-mile-run trail. Asked someone who answered in a mix of Spanish and English, but we thought we understood. The grade road crossings were scary and the traffic, fast moving. And the area wasn't very nice for running. But we actually found the overpass. Ascended and descended. And then ran on the road (Martha Custis Road?) back to the 4-mile-run trail. Turned out the "right-at-the-light" should have been a left. Ah well.

So we now know how to connect the dots. Question is, should we do that again? It was not a particularly nice run. And it had a few dangerous moments. But the W&OD trail is nice further along, so should we persist? We likely will -- the urge to try the new is too strong in us.

Slogging onward...

Well, having completed the MCM, I'm now convinced I can get my time down below 4:30. My RB thinks we could do that just by starting in the 4-4:30 corral and getting through the water stops more expiditiously. I'm even thinking maybe below 4 hours by the next marathon. Ha! It might be possible, but I know I'll need to lose a couple more bowling balls from my waist. Hmm, how to train for that time.

In getting ready for the MCM, I would have said that the most important aspect of training was the long run, and I guess I still feel that way. After that, hill work for sure. Intervals and tempo runs third (though still important). I'm thinking that if I want to break 4 hours (a 9 minute pace), then I need run my long runs at a 9-minute pace or better.

I've started back in the training schedule at the point of doing the 10-12 mile distance run, though I'm doing those twice a week. And I try to do hill work during the distance run (something about marathons having hills in them, not around them?). I'm also doing intervals one day and tempo another. Sometimes they're all mixed up. And, of course, sometimes I miss some part of this (who ever heard of running on Christmas?).

As of now, I can do tempo runs of <10 miles at <9 minute pace. As for intervals, I've gotten up to 4 800's at 3:40. Working on more. That seems good pretty good, though more to go. So, the trick seems to be to maintain a 9 minute pace on the long runs, even as we push them further out. For me, success there depends on the heat and humidity. It's finally cooled off here (DC area), so I'm no longer overheating or having to carry a half-gallon of water with me. This might just be possible.  Or, maybe 4:15? How about 4:30? Anyone?

Slogging onward (though faster)...

Back in May when I started training for the MCM, I found an Excel spreadsheet running log by David Hays. (dhays@davidhays.net). I downloaded it and started tracking my runs. Boy is that nice -- I can see how much weight I've lost, how my speed and distance have improved and generally how I'm doing. I recommend this to anyone with Excel (and, I guess, a computer).

A copy of the file is attached...