~6 miles @ ~12.6 min/mi
Pupils are dilated from this morning's optometrist appointment. The glare is blinding when I take off the cheap plastic throwaway sunglasses that I wear on the drive to Cara Marie Manlandro's home. CM leads me to the Montgomery College (Rockville) track and prescribes speedwork: run 800m, taking a split at 400m; then do 400m faster than that split, while taking a split at 200m; then do 200m faster than that split; then repeat. Our results:
| iteration | 800m (400m split) | 400m (200m split) | 200m | |||
|---|---|---|---|---|---|---|
| 1 | 4:22 (2:11) | 2:00 (0:59) | 0:54 | |||
| 2 | 4:08 (2:04) | 1:54 (0:55) | 0:53 |
We think about doing a third sequence, but CM's back and hip are starting to twinge and I'm freezing. So back to her home we head. CM gives me a couple of big squash that she got from her community supported agriculture (CSA) subscription and doesn't need. I take them home to Paulette, stopping at Taco Bell en route for a recovery gordita. Hmmm, "Little Fat One" — rather an appropriate nickname for me, eh?
(see GPS trackfile, ...) - ^z - 2011-11-23