smally

Been awhile and actually I was quite nervous because after Boston I have been increasing my volume which has decreased my speed workouts so I was pretty happy with the run today.  I could have pushed a bit more the last mile but I had 3rd place and I was 10 seconds behind first place so I concentrated on running a solid pace.

Ran with Giancarlo 7 plus miles right after 7:15 pace overall.

Gorgeous day not sure of the temp but it was a shaded course and nice and sunny when we were done.

Glad I did the race because I need to work on the nerves before races, I really think I was to over nervous for Boston.

tough 10 k race this coming Saturday would be nice to break 37, its has some trails and lots of turns so I don't expect to hold today's pace for 10k but I will try.

10k-36:32

.3 cool down

.5 (mp)

Have to get some work done at lunch so I decided a TM run at the gym instead of an easy 10 miles outside.  Had my flats so I started at 10.2 and left it there for the entire run except for the last mile I pretended that I was trying to pick it up in a 10k race.  I was happy with this run because I was really in control for the entire run.  I have run about a minute faster on the TM before boston but it was full out, this did not feel full out at all.  I hope the 10k race on Saturday is as easy as today but of course it won't and I am up for the challenge. 

The faster you get the faster your done, love it.

Recovery run at lunch, I took it easy and ran around the area where the race will be saturday.  I did 7 strides for the last 2 miles, first time ever for strides.  Ran 7.30 total, average 7:18.

PM - was my running club Running Miles.  I had all runners and walkers do 6-8 200 meters speed then recover 200 meters.  I did 5 in a row, tougher than I thought.  I did not have a garmin so I have no idea of the pace etc.  About 4 miles total with warm up.

new shoes today, I am wearing mizuno's again because my pearl izumi's are not available.  They told me they were between a flat and the ones I have now and that if I am doing 70 plus miles a week I should wear a something with a bit more support especially for my long runs.  Maybe there is some truth to that and I will have more support, I will wait for the izumi's to come in and run in those for my long runs that have mp in them and some med long runs that are tempo.

Today was meant to be nice and easy, no pick ups because of the 10k race on Saturday.  Happy to get it in.  I had 2 stops for drinks which I never do but seeing it was an easy long run I decided to chill out a bit and not worry.

Humid for sure and rainy on the last half bit of wind nothing crazy.  stopped the watch for the 2 stops. 

21 miles - 7:22 avg.

Not really sore but a tweak in the right groin as usual and I had a rare headache so I packed in my recovery run short and had lunch with my wife which was fun.

3 miles in the am before my wellness talk, felt pretty crappy because I was rushed and I really don't care for my new shoes but I will wear them more on easy runs and long runs for more support.

3 miles in the afternoon, can't stop thinking about the race tomorrow.  first mile I ran at 5:50 then I took it easy and visualized tomorrow's race.  I know there will be some very good local elites there so winnig is not going to be my concern but its hard to let the ego go because I have a lot of people that are expecting me to do very well.  I have decided to grind it out and do everything possible to run the entire race under 6 min miles, I know that this is easy for me on a tm or a flat fast course but tomorrow's course is challenging and its suspose to be crazy humid.  I am looking forward to the opportunity because that is exactly what it is.

I think these races are great for me so I can be less nervous for races like Boston.

Was at the race at 5pm for a 7pm start, anticipation had to have hurt me a bit.  I had to set up our running group to promote our charity race so I was pretty busy right up until the race time.

So hot outside and muggy, sun was beating down and to boot is really windy especially seeing I ran the entire race by myself, 9th place was 35 seconds ahead and 11th place was 45 seconds behind me so it was tough not being near anyone.  My shoes were soaked because of the water around the start and there was some trail running involved, grassy and a bit of mud as well. 

First mile was 5:54 and it was right into the wind for most of it, I could hardly open my mouth I was so dry and I was breathing like a monster, sucked.  I tried to settle in but the trail for the next mile had some mud with bike tracks and a lot of turns so I was pretty much ready to give up when I saw my second split was 6:06 because my goal was to keep everything under 6 min mile.  When I came out of the trail I came head to head with a kid on a bike and lost my footing but did not fall, I think the kid fell off the bike though, now I really wanted to quit.  The race then had you go around a pond a couple times which was intense heat.  I kept saying don't do this just walk and say it was not your night but there is something deep down that lets us battle through and I knew that this is what I needed for future marathon's like Boston.  I kept telling myself get to 4 miles and its going to be easier and it was but the leg turnover was not there so I think my last 2 miles where 6:30 and 6:22.  Had a little sprint in the grass and mud around the final corner but still could not beat 39 mins.

I won my age group and cracked the top 10 which was not bad because there was 950 race participants.  Our charity handed out flyers for our event in September and we had about 10 people sign up for our Running Miles group. 

The best part was not quiting and being positive despite wanting a better time, proud of myself.  We stood and watched all of the group from our running factory finish giving everyone high fives it was fantastic because a lot of these people were running/walking there first race.  We all had our new shirts on and it really was a team event which made it very special.

Going to run on the TM today for 10k instead of 14 outside in this muggy weather.

overall a good couple races in the last week and also I don't think I fully recovered from the 21 miles on Wed.