Age is just a number.

AM-16 miles with 10 x 1 mile very hard in the middle with 2 min recovery running. Probably a little too hard because their was some blood in the urine later accompanied by some heavy legs and muscle stiffness. Need a nap now..   

16 miles total. No splits just ran by the interval timer. SR-183/US-89 out and back via Gordon ave and Antelope dr.  Late morning run.

PM-Easy 4 mile recovery on the treadmill at 7-8/min/mi. Did some heart rate sampling with 7/min pace around 118-124 bpm.  Needed a softer surface anyway after all the pounding this morning:)

AM-10 miles easy.  Feeling a little beat up and tired at first this morning however things improved quite a bit after mile 3-4.

  10 miles total up SR-173 out and back from home. No watch just jogged/ran easy depending on how I felt.

AM-Easy 6 miles. Rail trail. No watch.

PM-Easy 4 miles/ 7:10/min pace avg./ trail loop.

AM-Easy 6 miles at 6:40-7/min pace. Gentile out and back.

PM-No run a but a pretty fair amount of time on the bike going to and fro so to speak. (errands because it saves on gas money.) 

AM-Easy 4 miles at 7-8/min pace. Rail trail.

PM-Medium-Easy 6 miles on Gordon/Antelope route. Steady state effort at 75-85%  for 3 miles.

AM-Easy 4 miles 7-7:30/mile pace. loop course.

PM-Easy 6 miles with a few pickups in the middle.  Rail trail out and back.

A decent race with a decent time today.  Spoke with Ben Van Beekum about our efforts before and after. He took 1st in the 10k and is truly a class act for a runner and has some of the smartest and most consistent training on the blog I believe.  Jake Krong smoked the 5k in 15:19 I believe and on an honest course to boot.  I took 5th overall and 1st for my age division. 

There is work to be done for sure and some modification of my training, but it was a fun and well organized race and it gives me a base to work from for the next year.  I will get faster but I just need to stay the course as Dick Beardsley would say...