Quick warm up with drills and stretching before park O
Orienteering race (Esplanade park O) 20:50 4.37 km (4:46 / km) +3m4:45 / km
Neat urban sprint course by Giovanni at the Esplanade- the weather gods were kind to us as it stopped raining around 6.30. A runner's course with straight line 3.9km with 22 controls. Steady effort and 2 small errors at end overshoot and hesitation worth 15 seconds- although punching technique sucks and probably accounts for 5 secs per control x 22 = 1 min 50, so with epunch probably around 19. Ross in 19:26 tonite so only 1;24 off :-)
Enjoyed this one.
Greater Boston Senior Games track meet- low key event but had a blast- very enthusiastic Chinese spectator and participant contingent who cheered energetically, took photos and took part- more spectators than athletes for once.
Three races within 70 mins on a TARMAC track at U-MASS Boston, running in road racing flats (no spikes due to face plant potential and I declined 100m opportunity!). Also no F.A.T. so hand timing only.
Cool mid 50's with strong breeze/wind off harbor diagonally across first curve/home straight.
Came away with 3 M50+ golds and 3 PR's, 2 equaling the All American Age group standard for M55-59 so :-)
:-) 800 and 400 were best results from an AG % basis. Early season effort augers well
Round U-Mass campus plus strides, dynamic drills and stretching- regular routine now!
Track race 5:19  1.5 km (3:33 / km)
First up was 1500m. Used it to loosen up for 800m and gauge pace. Led from the gun with main comp for the day being Stephen Peckiconis M52 and Steve Viegas M62 in both middle dist. events.. Ran conservatively and felt comfortably hard as follows:
First 300 in 60
2nd lap 1:27
3rd 1:29 (felt the wind on this one)
last lap 1:22 - got back to rhythm without needing to kick as comp was 150m+ back.
5:19.22 (AG = 80% and =4.16 open) and close enough to AA standard of 5:10 without pushing it (made top 3 on outdoor rankings so far). Mile equivalent = 5:36 and had plenty left in the tank.
Track race 2:25 0.8 km (3:01 / km)
30 mins rest then the 800.
Again led from gun, first lap in 1:10.9 and second in 1:14.1 - no incentive to kick (2nd was 20sec back) so pleased with 2:25.01 (AG= 85% = 1:59 open) equaling AA std (2:25) and #2 on current outdoor rankings M55-59.
Pleased with that one on a suboptimal track without spikes. Vdot equiv=57.
Track race 1:02  0.4 km (2:35 / km)
30 mins rest watching the100m heats then up again- last race of day so gave it what I had. Splits around 31/31 evens. Time 62.20 (AG=84%= 51.6 open), equaling AA std (62)- so pleased with that as well (7th on outdoor rankings).