perhaps my slowest 200 time in some 15 years since my return to masters level competitive running!

Thurs, July 20, 2023-took off because I may compete tonight.

Wed, July 19, 2023-took off

Tues, July 18, 2023-warmed up and did a couple of 100s. Slow. Achilles bothering me.

Mon, July 17, 2023-ran to Vare, lifted, ran back. 8:45 pace

Sun, July 16, 2023. Raining and humid. Still a good group on the track, though. John wanted to do 120-125m runs around the turn at 400 pace. We did six...in about 17.5 seconds. 3-3:30 rest on avg. If I am a betting man, we were running about 13-mid per 100m. 

Sat, July 15, 2023-competition: Penn Relays Summer Showcase. Registered for just the 200m. Hot day, but not terrible (surprisingly) on the infield. Assigned heat 9, lane 9. Poor race. Half size-too-big spikes nearly came off, even though I stuff the toe boxes with cotton. Felt flat and weak. 26.78, perhaps my slowest 200 time in some 15 years since my return to masters level competitive running!

Fri, July 14, 2023-ran 4x50m....slow. Achilles.

Thurs, July 13, 2023-in Asheville still. Treadmill action. Mile in 8:30, stretched, mile in 8:00, stretched, .5 mile in 3:45, lifted.

Wed, July, 12, 2023-in Asheville still. Treadmill action. Mile in 8:30, stretched, mile in 8:00, lifted.  

Tues, July 11, 2023-in Asheville at the Inn on the Biltmore. Mile in 9:00, stretched, mile in 8:30, stretched, .5 mile in 4:05.

Mon, July 10-took off. Traveling.