2023-04-22 at 4:46pm
7.16 miles (07:54/mile)


Fortuitous run on the Capitol Crescent Trail. Took some much-needed time to relax after a busy day.

The trail was…soggy. Went from road to (to the right) towpath (before the bridge) to trail, with varying degrees of mud and muck. Once on the trail, regularly-spaced nearly impassable puddles and/or ponds appeared…requiring leaps and bounds…and occasionally getting wet. By the end of the route, legs looked like the local citizens had tarred but not yet feathered me…

Minimal elevation, so did not feel the effort to the same level as recent exertions. Quads are largely back to normal, although calves are tighter.

Negative split, except for the steep climb back during the last mile. Overall, the run delivered by exactly what was needed…when it was needed.