I ran a PR in the 10k on Sunday in 30:01 at the Old Reliable Run in Raleigh. It was a nice day and the course was flat and straight. The pic to the side is of me at the moment I realized I wasn't going to break 30 minutes. It looks like I'm just trying really hard. It's actually more of a "d'oh" kind of expression.

I went out on Wednesday to do a more cross country oriented workout on the WakeMed course. 1000m reps. It was awful. I was averaging much slower than I had for 1k splits in the 10k three days earlier. With a little time to think about it, I was due for a bad one, and it's taken some of the puff out of my chest, and reminded me that this sport is hard and painful, and oftentimes will make you feel terrible.