racewalk race (track) 1:00:00 [5] 10.3 km (5:50 / km)
(injured) shoes: Reebok Walking
PVTC 1 Hour Racewalk. Falls Church HS, 9am. Plan was to go out in 9 min 1600m pace and see how long I could hold the pace. That would get me 10.67k. Wanted to get at least 10.4k which is better than the 10011m last month and 10.2k last year. Started ok but got a caution on the second lap and slowed a bit, then on the 3rd mile did something to my right hamstring. Thought I might have to drop out. Managed to stretch it out some and continue but lost a minute and it bothered me for the rest of the race. Could not get back to the 9 minute pace and did 9:20 for the rest of the hour. Finished first with 10304m in the hour. Not the 10.4 I wanted but better than I thought I could manage after the 3rd mile.
400m [1600m] splits. 2:10.7, 2:19.3, 2:16.5, 2:17.1 [9:03.6], 2:15.4, 2:15.8, 2:16.3, 2:15.9 (9:03.4], 2:27.1, 2:51.4, 2:26.6, 2:21.3 [10:06.5], 2:19.5, 2:17.6, 2:19.8, 2:21.1 [9:17.9], 2:18.0, 2:19.5, 2:20.9, 2:21.0 [9:19.4], 2:19.3, 2:20.0, 2:21.3, 2:16.6 [9:17.1], 2:14.5, (1:37.7)
run warm up/down (track) 10:45 [1] 1.6 km (6:43 / km)
shoes: Reebok Walking
Warmup on the track before the race.
racewalk warm up/down (track) 3:10 [1] 0.4 km (7:55 / km)
shoes: Reebok Walking
Some walking warmup to see if I have stretched enough.
Square dancing (rounds) 40:00 [1]
shoes: Blair - Botany 500
Autumn Leaves Ball. 3-5:30pm. Falls Church HS. Round dancing with Bev. Luckily I was here so missed seeing the end of the Redskins loss.