run race (trail) 29:39 [3] 4.0 mi (7:25 / mi)
weight:180lbs shoes: Addidas
DCRRC Age Handicapped 4mi. On C and O canal towpath at Carderock MD. Hot and humid even at 8am. Went out easy and got slower. Splits from canal mile markers (3:10), 7:02, 7:22, 8:05, (4:00). Peggy was there also but she started in front of me and I could not catch her.
run warm up/down 10:49 [3] 1.08 mi (10:01 / mi)
shoes: Addidas
Warmup (6:40) and cooldown before and after race. Some on the roads, some on the path.
walk (road) 40:00 [1] 2.0 mi (20:00 / mi)
shoes: Saucony Grid Stabil
Walk to movies and back with Io. Saw Superman Returns. Most of it anyway. Power went out after 2 hours so we missed the end and got passes to come back.