July 12 - July 26

M - AM 8 PM 5
T - 10
W - Workout at BCC with team, 4 by 1 mile workout (see older post)
Th - 10
F - 10, 5 strides
S - 18
S - 7
Total - 80

M - 12
T - AM 8 PM 4
W - AM 20 minutes easy, 10 minutes at tempo effort, 5 minutes easy, 10 by 1 min at 5k effort, 1 minute jog on grass in West Potomac Park, 15 minutes easy - 11 - continuous workout
PM root canal
Th - AM 10 PM 5
F - 11
S - Crystal City Twilighter - 16:10, 25th place, 10 seconds faster than last year - 9
S - 15
Total - 85

A video of the race -- commenting on the GRC and Pacers rivalry -- by the one and only filmmaker known as Tow Path: http://vimeo.com/5795097