DCRRC-SLR. 8am. Cathedral-embassy run.
IwoJima, RockCreek, Nat. Cathedral, Dumbarton Oaks, RockCreek. 33:39 for first 4.5 miles, 32:56 for the hilly and trail section, 34:57 for 4.5 miles back. Very slow on uphills.
Square dancing (plus) 25:00 [1]
At Grand Squares in Lancaster with Iolanthe. 8-10:30pm
11pm. Lee-Graham-50 route. Army 10 miler this sunday has been cancelled so I am thinking about a 1 hr racewalk instead. An easy walk to see how my shin is doing. Seems ok.
Will probably rest tomorrow so I can have a big weekend.
DCRRC Wed track, Washington and Lee HS. 7pm. Workout was for 2 times 20 min at tempo pace with 2 min rest. Lights not on so could not see watch easily so stopped at 5k for first and 4.8k on 2nd. Tempo pace should have been 6:20 per 1600 but I am still tired from Highlander and only went for 6:40 on 2nd run. 1600m splits 6:11 6:23 6:22 (19:43 for 5k) 2:41 rest, 6:34 6:43 6:31