Mackllind Mile. Goals accomplished: most importantly, did not pull a calf muscle, blow out my achilles or my knee, or lose my friggin mind, all of which have felt vulnerable over the last week. Also, eked out the 65+ record for this mile by 2 seconds: 5:55.
Only one other person in my age group???? Wth is going on. 55-59 represented though with a 5:09 win and 6 under 6 minutes.
options limited w sore achilles and knees. too hot and nasty out to ride. so in desperation, started walking, knees hurt and shifted to marching motion. Which seemed to be perfect. Mother of invention.
running strength conditioning10:00 
some pt on foot and achilles, bridges planks and supermen.
did everything except the workout. part of my warmup was at 7:10 pace (2 x 1000) - I think maybe a good idea to incorporate into routine. then felt recurring intermittent achilles pain and stopped on second 200 to be on the safe side. first 200 ran 36, and group was all ahead of me...sometimes group will sucker you into running faster than you should or need to.
wu w long interval and srides, then a road 1200 around a block of which my street was one. (blow, january, sunshine, moellenhof) . start/finish at far end of moellenhof and blow. time was disappointing but I definitely needed to do this. Maybe I didn't go fast enough, but strength was there to the end. 4:40 for the 1200.
running16:00  shoes: adidas boston boost #4
then went to francis park (maybe 12 minutes break) and ran 2 1200's w 1 min rest out and back on dirt /grass trail along west end. again, times were slow, but needed to work on these. bronchials were burning. 5:12, 5:12