the most dreadful activity for legs: a slower than mall walk through the zoo for 4 hrs in the heat of the day. felt like i endured an ultra-marathon. funniest part; goats at the kids section ate the zoo map, wish i had the kings mountain map to feed them, they'd probably get lost in their pen.
solo, in kings mtn state park (on vac/bus. in charlotte) i hate that dam park, re-ran for 3rd time the blue course from several yrs ago. they could put up billboards with flashing lights and dancing girls and i still couldn't find points. more like running-backtracking-running slower-walking-swearing (including the f-bomber)-crawling-guessing-and finally more swearing.
warm-up for race, much longer than in the past seems to help.
running (road race) 18:07 [5] 3.1 mi (5:51 / mi)
5km, splits 5:43, 6:00, 6:24 includes the .1. must do track intervals, as vlad says; must do track intervals. no gots alot of speed fitness at the moment.