Hi RAS85,
First off, a 690 is a fantastic score (it's just a bit shy of the 90th percentile overall), so you should apply to any Business Schools that interest you. As such, a retest might not be necessary (but if you've already paid for it, then there's no harm in the attempt).
GMAC has publicly stated that the Official Score that you earn on Test Day is within +/- 30 points of actual ability. As such, you could have very easily hit your goal score when you took the Official GMAT - but you missed 1-2 questions that kept you from that goal. The missing points that you're after can be found in EITHER the Quant or Verbal sections though, so it's not clear why you seem to be focused on just Verbal advice.
Looking at your last CAT, how many questions did you get wrong that you COULD have gotten correct? Can you define what you should have done differently (hint: that task will almost always require that you take more/better notes and do more work 'on the pad' - and NOT 'in your head').
GMAT assassins aren't born, they're made,
Rich