sports

Run with NCRC at Crabtree Mall yesterday. The Crabtree greenway goes all the way up to the mall. I had ran on it before around Umstead, but never been this far up north. It actually ends a mile from the mall.

Ran my usual route in Umstead. About 84 degrees, 50% humidity. Felt easier than last week, almost exactly the same time.

Had another great run with NCRC tonight. It is so much fun to run with a group; makes me run faster.

Started running from the car which was parked 0.5 mile from the start since I was late (always like that of course -- the closer you are to an event the later you arrive ;)). Then caught up with the main group. Very humid, very warm.

Nice run. 12:41 minutes/mile (12.7). 72 degrees. 73% humidity.

See also http://www.guusbosman.nl/node/2578

Went for a nice run on the standard course around Duke; my last run before Saturday's 5k race.

Made the traffic light 29:45. End time was 33:37 -- 9.6 minutes/mile.

Great trail run. Loblolly trail to the end (took 30 minutes), then 8 minutes on gravel trail back to intersection with Loblolly, back to beginning. 12.8 minutes/mile

Standard course. 36:28. 10.4 minutes/mile.

Ran it in 2:34, 12.2 minutes/mile. I thought I was faster than that, went with a pretty nice speed throughout the run.

Still, a lot better than the hot run last month. My left foot by the way seems to be completely recovered. My record is 2:21, but it was in the 50s then. Tonight was around 75 degrees.

Ran the last piece, the tough part from the dam back to the street.

Great run, as always with NCRC.

Didn't go for a run this weekend, still recovering from the crazy heavy run last week. Tonight didn't go very easy but it was wonderful to clear my head. Left knee doesn't hurt anymore (it did after last weekend, under my knee really). Left foot gave a sharp needle pain after 3.2 miles or so, for 1 step. Still not 100%.

35:40 -- 10 minutes/mile