he had only about an hour to give.

July 2--Met up with Justin at D'town East HS at about 6:45 AM or so for a workout. I thought we'd do one of the following since he had only about an hour to give.
1) 3-4 x (3x300m @ 48 w/ 60-sec,100m jog between reps) Jog 800m between sets
2) 8 x 400m @ 70 w/2-min rest interval; #s 2,5,8 @ 63
3) 2 x (300m-500-400 w/neg-split last 100m) @ :32+15 (=:47 300m) . . . 66+15 (=1:21 500m) . . . 48+15 (=63 400m) 3-min btw reps/jog 1200 btw sets
4) a 1500m time trial followed by an abbreviated workout

Because Justin was concerned about running under 33 for the 200, we opted to do #2.

All of his 400s would be at 70 sec, and I'd just run an extra 100 for a 500. I needed to do some 500s! The last 100 of #s 2, 5, and 8 would be in 16 secs.
Run 1: 35/71/1:29
Run 2: 34/70/1:27
Run 3: 34/70/1:28
Run 4: 34/70/1:29
Run 5: 35/70/1:27
Run 6: 34/70/1:29
Run 7: 34/71/1:29
Run 8: 32/65/1:21 Justin pulled up at the 100 mark on the 8th one, and I then stopped as well to help him stretch out his hamstring. (This, of course, provided me with an additional few minutes' rest. Thus, the faster last 500, although I believe I could have run 1:21 without the additional rest; I felt good on the last one and wasn't even pressing.)

July 1--drove to the Y and did a little lifting.

June 30--Joined up with the gang (we were 15 strong) at the Country Club for our near-8-miler. We did the usual course in reverse. We started out at about 7:20. I could tell from the outset, however, that this was not going to be a 7:20 pace run. By the time we hit the 2-mile mark we were running under 7-minute pace. This pace dropped to 6:45, then 6:30 by the time we hit the 4th and 5th miles. During the 6th mile, I fell off the pace as the guys dropped to 6:20. (Steve and) I would eventually catch the group with a mile to go...when the pace inched back up to 7:15 or so. I finished at 54:05, about 5 seconds behind Ed and John. Pace: About 6:50.