run warm up/down (trail) 1:00:08  9.0 km (6:41 / km) +299m 5:44 / km
weight:173lbs shoes: Saucony ? (racing)
8am Warmup before XC race. 1 loop of 4k course plus some extra 30:44
Cool down after race another loop 29:24
run race (XC) 36:55  8.0 km (4:37 / km) +256m 3:59 / km
shoes: Saucony ? (racing)
MCRRC Difficult Run XC. Scotts Run Nature Preserve. 9am. Very tough course, all on trails some very steep and narrow. 2 4k loops. 2 stream crossings each loop and logs across the trail all over. Climb is what I measured 2 years ago using QOC's Dranesville O map of the area. Course was dry so went with running shoes instead of O shoes. 12th overall but only 7th over 40. Bettered my time of 38:14 in 2003. Jon Torrance had planned to run but was a no show.
Square dancing (rounds) 45:00 
At Eum Paw Paws 2-5pm. Rumba and Jive.
Square dancing (rounds, plus) 50:00 
7:30-11pm. Cancer Benefit Dance at Fairfax HS.
A near perfect day. A race in the morning followed by a Double Gulp. Round dancing with Bev in the afternoon followed by dinner with a salad bar. Dancing with Bev in the evening followed by ice cream.