run (road) 34:02 [2] 3.5 mi (9:43 / mi)
Before and after race. Custis trail. Heavy rain. Warmup 7:40am 11:02 1.25 miles. cooldown 8:30am 23:28 2.25 miles.
run (race) 25:50 [4] 4.0 mi (6:28 / mi)
DCRRC, Bastille Day 4mi. Custis trail , Fletchers boathouse DC. 8am, heavy rain. Still feeling bad from yesterdays run and had nothing. Lack of sleep is taking its toll. Half mile splits 3:06, 3:09, 3:12, 3:15, 3:17, 3:23, 3:23, 3:06. Ran 1:06 faster (24:44) last year and thought I ran poorly while doing it.