3200 meters warm up
4x200 f (100)
4x250 gfgf (150)
4x200 fgfg (100)
3x250 vf (150)
600 meters warmdown
total: 6.75 miles
Wind: NW at 0 mph
Met Marc Dedman from the Nashville group. He was up on business, dropped in. Todd Busteed stopped in for a few laps.
Also, Frank Possinger and his wife, Nancy, had us all over for a BBQ. Good time getting to know people in street clothes.
The run: hot, not humid, but a sturdy workout just the same. I hit my times. Relaxing is tough for me in short runs. The 200s are not sprints the way we do them, but part of teaching us to learn to run hard, in good form, and steady when tired, without going over.
Now, I am sleepy, having gotten up early (5:40 am) for a Bible study group, and need to crash.