Taper continues

Saturday, July 23--Taper continues. 7 days until race day…
One week before race...

I ran 3x500m with 10 minute recoveries at goal pace.
Run #1: 100 at :14, 200@ 29, 400@ 61, 500@ 1:17.
Run #2: 100@ :14, 200@29, 400@60, 500@ 1:16.
Run #3: 100@ :14, 200@29, 400@59, 500@ 1:17. Ugly last 100!

This should tell me where I am. I did not feel as comfortable as I should have. The last 100 of the first two were decent @ 16 sec. The last 100 of the third one stunk--18 secs! Otherwise the first 400 of the 3rd 500 was on point. Overall, the second run was my best. Given that my first 200 in each run was identical, it appears that I need to work on my second 200 (keeping the cadence) and beyond. I need to hit 59 (or 58) and keep the cadence. I need to come across the 500 in 1:13/14, the 600 at 1:28/29, leading me to 2:00.

(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)

Friday, July 22--did a simple, slow 4.4 miles in the wretched humidity.