Hmmm...longer than Mar 5 and 14, but slower...not by much. 7:30 pace for 8 miles is the fastest I went that far. I don't think I could have dropped 10 sec/mi if I ran that mile less...maybe, but I doubt it.Talked with Steve, well emailed actually. His calf tweaked out again, so he road as I ran. Which is OK, since I was wanting to go a bit longer and at a decent clip. But, yowsers, Owwie, that hurt. Legs still twinging.
But overall, pretty darn good. Same pains as always. Temp was about 60°F and that is warm. A good portion was downwind, i.e. NO WIND hitting me and it was SUNNY, right in my face, and HOT.
First run without a negative split in a while. Due to going out at 7:20 pace for two miles and 7:22 for the first 5k (22:53). Second 5k was 23:49, which is 7:41 pace. So, not horribly slow for that 5k, but definitely felt it.
Lungs even still burning.
What can you expect only running once in the last 5 days, twice in the last 6 counting today.
Don't remember a lot about this. Will read motionbased and see if it gives me a clue and I'll put some words up on the blog.Looking at what I said on MB, though I remember running with Steve, duh!
Legs tired, left shin started hurting near the end...regular knee/back issue...I swear I'm going to do SOMETHING about it "soon".OK, so in MB I said smoother/slower. And that was true for the beginning, and I recall it was pretty smooth, but even with that downhill, to pull off a 7:30 pace with that beginning is not a smooth/slow pace.
Mid 40's, no wind, good to hit the hill...trying to keep up with the once a week.
So, took aff around 8min/mi, dropped it a bit, so was about 7:52 halfway through. Didn't "attack" the hill, but maintained a pace. On the down-slope I started picking it up. 4 of last 5 quarters were under 7 pace. Last FULL quarter was 5:48 pace. Very nice!
Tired from lack of sleep, Jack and a bit o' Summer. Need to eat and get some caffeine and head home.
Felt surprisingly good. Knee was OK, but right back caused a bit of a limp, which made my knee hurt. Went away within first half-mile.
First 1/2 mile was "slow" at 7:12 and 7:20 pace, but then quickly picked it up for a sub-7 overall pace. Another run with a negative split. Pretty steady from 1.5-3.75, but then kicked it in with a half-mile at 6:40 pace. Nice! Especially since it includes that bit of a hill.
Mile Splits Time Avg PaceWhich, when you look at the hills and such is actually pretty good. Not much faster than Tuesday's supposed taper run, but, heck that is on such flat ground. The legs didn't help much either from that too fast of a run. Although a lot of people were dressed in leggings the weather wasn't that bad. It was snowing in the morning, and overcast when we started, but it cleared up by the time we hit 1.5 miles into the race. So, with my tee and long sleeved thin shirt I was nearly too warm. It was probably 35 average temp. See Motionbased for the weather details.
1 6:54.46 6:54.46 6:54.46
2 7:55.67 14:50.13 7:25.06
3 7:35.87 22:26.00 7:28.67
4 8:31.85 30:57.85 7:44.46
5 8:01.30 38:59.15 7:47.83
6 7:29.72 46:28.87 7:44.81
6.25 1:26.67 47:55.54 7:40.09
Overall Gender Age-GroupSo, there were a lot of fast high-schoolers running. I was not that fast in high-school, but I could have competed with them in college, like the third place finisher.
Place Place Place Name Age Time
1 1 1/20 Shawn Dubbs 16 38:01
2 2 2/20 Chasen Golacke 17 38:40
3 3 1/3 Andrew Abdella 21 39:50
4 4 3/20 Tim Hamilton 17 40:32
23 22 1/24 Joel Hawkins 37 46:22
24 23 3/16 Richard Hedlind 31 46:27
27 26 3/24 Craig Torres 35 46:53
37 33 4/24 Erick Breneman 37 47:56
38 34 7/19 Steve Weeks 41 48:02
42 36 5/24 Steve Warmingham 39 50:09
Overall I'm happy. I figured I'd do the first mile in sub-7, which i did, maybe the first 3/4 mile a bit fast, so I fell back and only did 6:54 instead of 6:40...but that's OK, I kept thinking of holding some for the finish and not have to walk. Good job!
Today I ran through that wooded section and it was SO icy and hardpacked it was hard. I had to walk through ice patches 3 times, so that pace is actually about 7 seconds too slow, compared to the rest of the run.
I'm trying to stretch and do the proper shin-splint type exercises, to strengthen the front of my shin. It's seemed to help. Still get sore, but nothing too bad. Not like last summer. Keeping it up. Only need 1 mile tomorrow to have 60 miles for January! I think I can hit the treadmill for that.
Weather was decent. A bit windy, but mostly protected by trees. About the low 50's, so pretty nice overall.
Legs feel OK, back hurt when starting out. Left leg still funky, but started wearing my old running shoes and that seems to help.
