I am currently working in McLean, VA (just outside of Washington, DC). Today was a scheduled run day. Since I had gotten to bed quite late last night, I decided to run after work. I figured it would be a good time to wind down.
By the time I was driving back to the hotel, I was SO ready for a run. Since this is a fairly urban area, I decided to use the treadmill. I figured it would be easier on all my recent aches and pains as well. This was one of those fancy treadmills with it's own built in TV set. So I started the treadmill up and began with a 5 minute brisk walk to help warm up. I stopped to stretch, then cranked it up a bit to a 12 min/mile pace to take a nice easy run.
After about 25 min of news and other TV items, I couldn't find anything interesting so I fired up the iPod and cranked up the treadmill some more to about an 11:20 min/mi pace.
Around 45 min into the run I was really feeling great when I realized that this silly hotel treadmill will only go for 60 minutes. I tried to add time but I couldn't. If I wanted to go longer I would have to restart it - which isn't a big deal, but kind of a pain. Meanwhile, the workout room was getting more crowded - and with only 2 treadmills, an elliptical and a bike, I needed to give up the treadmill and not be a hog (sigh).
After my hour was up, the machine kicked into warm down mode, slowed me up a bit and kept going. After a couple of minutes I realized I got 5 bonus minutes to warm down. I cranked the speed back up to 10 min/mi and at least got past 5 miles after my slow start. (OK, not the purpose of a warm down, but I could just warm down afterwards while stretching...).
I felt fired up after that run - I could have gone another 1 or 2 miles easy. I guess to get my longer runs in this week I will have to run multiple times. :-) But it felt great to run. The hammy let me know it was there but didn't really hurt and a hot bath afterwards seemed to really help it.
Running strong in Virginia!