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Last Summer Practice

July 24, 2015 (Morning)

Exercise Type: Run

Comments:
I leave on Monday, so today was my last STA summer practice. It's been a lot of fun. Ran with Mickey and Jackson once again. The goal was to run on numbered streets. Had to be for at least a block, and scoring was based on numerical proximity to the Cathedral block, which rests in the 30's: 30's=2pts; 40's and 20's=5pts; 50's and 10's=10pts. We foolishly ran down Mass, eventually veering left on California St. and beginning to weave through the blocks. Can't figure out the exact route, but on the way out we crossed Connecticut, soon after crossed Florida (going south) to get 20th and 19th St, and then went back above florida on 18th. Turned back on Kalorama. Veered right to stay on Kalorama, and then we were forced right onto Tracy Pl. We blindly turned right on Belmont, which led us to the top of Kalorama Circle. We spotted a trail, which we ended up taking, but it dead ended in the backyard of what I now realize is the construction on the Chinese Embassy. We doubled back and got onto Mass. We then crossed Rock Creek, turned right on Rock Creek Drive, left on Benton, right on 30th (until it merged into Normanstone), then left on Fulton and took 34th to Garfield. By the time we doubled back at Kalorama, we realized we had to pick up the pace, and Normanstone/Fulton was a painful tempo. I costed our group about fifteen seconds by slowing down enough to miss the light on Garfield, which we then had to wait for. Luckily, I felt good enough to have maybe made up that time in our final uphill kick back. Nice way to end my team summer training.
Strength:
STA/NCS planks (30 each, 1:00 for side and supine)
single leg squats (20 each)
single leg lifts (45 each; 15 per)
single leg bridges (25 each)
straight leg clams (30 each)
regular clams (30 each)
We got 67 points, by the way (not including our late penalty of 10 points).