Fall Running and Football

I only got 3 runs in last week, but I also managed to play over 3 hours of flag football.  I didn't think flag football would be too hard of a workout, but I was horribly wrong.  I played with a group I found on Meetup, who play next to the Washington Monument in DC.  I was expecting a few good players and mostly average Joes, but I was pretty wrong.  This was a really competitive group, and I got worked!  I had a good time and, for the most part, it was a quality group of guys (and gals).

I did another fun run at Pacers running store in Arlington.  This event wasn't sponsored by anyone, so there were no gifts or gear, and sadly no beer, but there were still 15-20 positive running-loving people to enjoy the night with.  We did a little over 5 miles and, once again, I got to let my legs run free.  I've been doing a lot more tempo/speed runs since the marathon, and it's still feeling good.

I also squeezed in one 10-mile long run on Saturday with the camera.  I trotted along, stopping to snap pictures whenever I felt like it, and I really enjoyed the beautiful fall day on the occasionally scenic Custis Trail.  The Custis Trail follows I-66 most of the time so you're generally running along a noise-reduction retaining wall on one side with beautiful creeks, trees, and parks on the other.  Here are some of the pics!

A creek running along the Custis Trail

A park along the Custis Trail near East Falls Church

Custis Trail near East Falls Church

A water underpass beneath I-66

Training Summary for Last Week:

Monday:        Off
Tuesday:        4 miles; 36:35; avg. pace 9:08/mi
Wednesday:   Off
Thursday:      5.37 miles; 43:56; avg. pace 8:11/mi
Friday:           Off
Saturday:       10.07 miles; 1:33:34; avg. pace 9:16/mi
Sunday:         Flag Football; 3:30:00; (interval workout??)

Total Mileage:  19.44 miles
Total Time:       2:54:05
Average Pace:  8:57/mi

Happy Running!