we were flying.

7/3/23-In NJ at Zion. Drove to Mountainview Park. Ran about 2M or so 16:20.

7/2/23-Met up with a sizable crew at the track. Given that Rob and I are not competing at nationals, we thought it'd be best for John to call the workout according to his needs in preparation for nationals. With a goal of 55.xx in the 400 and 24.xx in the 200, John called for 4x150. The first was to be in 21, the second in 20, the third in 19, and the fourth in 18. (Rob and Chuck K. would pick us up with 100m to go. Wayne would join John and me on the last effort.)

Effort 1: John got out pretty hard, and I trailed pretty substantially. On the one hand, I needed to get warmed up to the speed. On the other hand, I knew he was going too fast. I hit 21.0, while John ran 19 and change.

6:00 rest

Effort 2: I led the next one. I hit 20.5; John ran 20-low.

6:00

Effort 3: John led this one. I hit 19.4; John came through in 19-low.

8:00

Effort 4: John led again. I was pressing pretty hard with 50m to go. I hit 18.9; John posted 18-mid, with Wayne around the same. As Rob mentioned, we were flying.

7/1/23-Ran mile, stretched, ran half mile.