DCRRC-SLR. 8am, 35 degrees at start,45 at end. Clevland Park, Cathedral, Clinton House route. Also went through zoo and Dumbarton Oaks. I would have gotten lost if not for written directions I was carrying. Another hilly course in preparation for RRCA challenge 10mi in 2 weeks. Ran slower than usual with one of the back groups.
Square dancing (plus) 25:00 [1]
At DoPasO, Grand Squares in Lancaster PA with Iolanthe. 8-10:15pm
12:45pm, high 50s. Work to Lake Accotink, 1 loop and back plus over to drop off some film for developing. Stomach much better than yesterday but still a little queasy.
run (jog) 8:27 [1] 0.75 mi (11:16 / mi)
6:30 pm. Back over to photo shop to pick up my pictures.
Warmup 2740m 15:48
Cooldown 1760m with strides 9:23
track (intervals) 30:22 [4] 7.1 km (4:17 / km)
DCRRC Wed Track. Washington and Lee HS. 7pm. 5 x 1000m at 5k pace (3:40) with 1 lap jog rest. Ran with the studs group (at the back of it anyway) and caught up on the jogs. 3:34.5 (2:27) 3:37.0 (226) 3:40.1 (2:26) 3:39.4 (2:25) 3:38.1 (2:30)
After 5 weeks I am 6.9 miles behind on my goal of 30 miles a week. This is insignificant especially since I have not done a saturday long run in 3 weeks. Last year at this time I was already 61 miles behind.