We felt good

7.21.12--went to Westtown School.  Had planned to do a couple 300s, 200s, 150s and 100s.  My routine was interrupted, however, by a mother and son who were lost and looking for a basketball tourney the son was scheduled to play in.  After taking 10 minutes to check my iPhone for information for them, I modified my workout.  I would do 5x200 at 800m pace and 3x100.  I felt flat on the first 200, 32sec.  The second 200 wasn't as strong either, 31.  I felt more settled on the third 200, 30.  The fourth and fifth 200s were in 29.  I really would have liked to have seen a 28 second 5th 200.  The 100s were up next.  I changed my spikes; sprint spikes were on the docket.  The first one felt awful, as my the tongue and strings of my spikes dug into the top of my feet.  I was terribly uncomfortable, running 13.9.  The second one felt better.  I kept my head down at the start, focused and relaxed, running 12.9.  After walking back and taking 2:15, I began the third.  I repeated what I had done for #2, except I pushed hard from the start, running 12.0!  I was pleased with this.

7.20.12--went to YMCA.  Did 7:00 mile on small track, lifted, then did another mile in 6:18.

7.19.12--went to Germantown Academy to join Carl, Chuck, John Patterson, and John Tran.  The track was fairly crowded, another track club was practicing.  I had planned for 300s, but we decided to do 200s instead to making sharing the track easier.  8x200 at 800m pace with a 200m walk/3:00.  I decided to do 10.
run 1: 30
run 2: 31
run 3: 29
run 4: 30
run 5: 29
run 6: 30
run 7: 29
run 8: 29
run 9: 29
run 10: 28

At 77 degrees, we felt good.

7.18.12--I ran 4.4M.