I mentioned in yesterday’s blog about running hard intervals, that my run today was all about employing an easy effort.  To make my run as easy as possible, I chose the flattest route I could find in Pittsburgh.  I did an out and back run, on the Great Allegheny Passage trail.

The Great Allegheny Passage trail, is a dedicated cycling path that runs from Pittsburgh to Cumberland, Maryland.  In Cumberland, the 150 mile trail connects with the C&O Canal Towpath, which allows cyclists to bike from Pittsburgh to Washington DC.  For most of its length, the trail is very flat and that is why I chose to run there today. The total elevation gain on my 12.5 mile run, was only 200 feet.

This is the first time I have run this route and it turned out to be quite interesting.   Following the Monongahela river, the path wound its way to the Waterfront development in Homestead.  I ran past the Sandcastle Water Park, which was not open for the season yet. Even so, I stopped there for a quick drink and a photograph.

On my way back towards Pittsburgh, I managed to find the Hays Bald Eagle nest. Sitting in a tree right next to the nest was a beautiful adult eagle.  Apparently,  the pair are raising three young eagles this year.

Despite running a flat and interesting route, my run turned out to be a tough one.  My feet, legs, glutes and lower back all felt very sore today.  I am guessing that this is a hangover, from my hard run yesterday.   Hopefully, my body will recover in time for my long ride tomorrow.