NY Mets run to home plate 5K

RJS and SDS. Early morning 5am start from home - 8.30 am race start. Great weather warm and sunny. 3.1miles loop around Shea stadium and park vicinity finish inside the ground level of the stadium. Very scenic. SDS 22.19 and RJS 22.50.

Thursday - Speed work - Rocky Point HS

RJS & SDS. ~3miles, 400x4 steady, 400x2 fast, 400x2 cool, 400x2 fast, 400 cool. Legs are sore! But was able to maintain 6min/mile over 800m consistently. Weather was cool and evening setting in great time to run. 'People walking on the track must keep the inside lane open for runners!' Good source of info for speedwork look here.

Eastgate-Southgate 6.3 miles, Aug 7th

Hot and Humid. Good route but a battle to the end. SDS, RJS.

Rockt Point 4.4mile

Very tiring weekend. Data collecting + expts sat/sun. Evening run so it was much cooler ~8.45pm. SDS only.

Matisyahu rocks..

Rocky Point 4mile

RJS and SDS 4mile. 7pm. Hill work.

Sleepless in Rocky point

5K 11.30pm. Nice and cool. Random hooligans a problem. SDS only.