run (warmup) 16:23 [2] 2.0 mi (8:11 / mi)
Warmup before race. Mt. Vernon trail. Achillies very tight from last weekend.
run race (road race) 32:49 [4] 8.0 km (4:06 / km)
(sick)
DCRRC: Belle Haven 8k. Mt Vernon bike trail. 7pm. A liitle cooler than earlier this week, low 80s but very humid. Headache most of the day so not up for a good run. Tried to go out easy and avoid my usual fade. Splits: 1k 3:59, next mile 6:21, 4k 16:21, 6:38, last k 4:16. Still faded at end. Finished 26th.
Last year I had a headache also but finished 12th in 31:48. Has not been a good summer of racing; times are off quite a bit from last year.
Square dancing (plus DBD) 20:00 [1]
No warmdown after race. Straight to DBD class at Dixie Stars. 8-9:30pm