Mile warmup and cooldown bracketing a little track work. Ran 4x200 at goal mile pace (41, 40, 40, 38) and then 2x200 at goal 400 pace (31, 30). Not looking forward to racing the 400 on Thursday, but we'll give it a whirl.
Three miles warmup, including the north loop trail apace. Then 2x300 at 5:20 mile pace and 2x200 at 30 seconds. Barefoot striders and two laps on the infield to finish up.
Back to the track for the 400 this evening - missed the 200 last week while touring colleges with T - bummer. Did about a mile and a half warmup and some striders and flexibility before toeing the line. Kinda expected a mid 62 effort so was satisfied with the 61.29 I ran. The last 50 was quite uncomfortable. Cooled down for a mile-ish with the dog afterward. Another fun evening at the track.
Ran/walked a bit over 4 miles with the dog this evening after a nice rainstorm. Running portions totalled to 3.3 with his best pace being a full mile at 7:43 - not bad.