Next up on track is Bay State games July 10- entered in 800m as doing a double 800/1500 or 400/800 wasn't facilitated by tight schedule. Will focus on some 200m repeats this coming week to sharpen up. Sub 2:30 under race conditions seems doable, and sub 2:25 would be nice- will have to plan pace tactics.
Note
WC update: compelling performances by Argentina and Germany dispatching Mexico and England and of course the US team yesterday, a valiant go against Ghana but home we come.
4 PM
Running (trail) 26:22 5.1 km (5:10 / km) +11m5:07 / km
Apres le deluge. No motivation in am although put to good use in the garden - skies opened up and humidity dropped a bit so out to GB.
O map route measure gives me 5.6 km- so about 10% under by garmin; I used to think +/- 1%.
Running warm up/down (treadmill and road) 25:00 [2] 2.5 mi (10:00 / mi)
Slow warm up indoors then shorter run outside with 4x100m strides
8 AM
Running race (road) 5:48 1.0 mi (5:48 / mi) +12m5:36 / mi
Carlisle Old Home Day mile race. Official time 5:48- 5th place just behind the high schoolers and 1st OF. Happy with this one :-) and course PR by 8 secs (last 2 years 5:56 each time). 3rd quarter felt like I was dying on the hill but managed to kick it in. Did a good warm up and stretching and strides before hand - ran on an empty stomach. AG for comparison = 4:52; so more room for improvement.
Running intervals (fartlek) 33:39 6.55 km (5:08 / km) +11m5:06 / km
Escape from captivity! So headed to GBSP and decided a bit of speed play would be what the doctor ordered- turned out to be mentally liberating and I was able to push the pace/effort more than anticipated- 9 work periods between 20-90 secs (approx 100 and 400m) with similar rest. Warm up and cool down (about 3/4 mile before and after).