^z 24th June 2023 at 8:25pm
~4.0 mi @ ~8.6 min/mi
"You're ahead of your Pace Group!" notes the lady who passes Roadkill at mile 3. He's wearing an ancient singlet that says "12:00+" on the back. Leaves flutter down through sunbeams along Rock Creek Trail. Runners cheer each other along, pushing hard, dancing around or running through puddles.
Today's MCRRC Memorial Day 4 mile race turns out OK: 2nd place of 11 (by ~3.5 minutes, alas) in the 65-69 year old male age cohort, 153rd of 377 finishers — consistent with age-adjusted (+1 %/year) and weight-adjusted (+2 sec/mi/lb) experience.
Historical performances:
| 34:11 | 2002 |
| 45:51 | 2006 |
| 41:36 | 2007 |
| 44:27 | 2008 |
| 46:15 | 2009 |
| 31:04 | 2010 |
| 32:07 | 2012 |
| 30:36 | 2014 |
| 32:59 | 2016 |
| 33:32 | 2018 |
| 34:11 | 2019 |
Prescription: lose 20 pounds, lose 5 years, train smarter and train harder!
(trackfile) - ^z - 2019-06-16