overtaking haynes

Looked around at races to do over the weekend in cape cod. Found only 1 (a 5 mile race) one town from where i was staying. Was hoping to simply go under 30 minutes. Even brought my race shoes in case i did a track workout or something. racing is so much better than having to do a tempo run or track workout by yourself. I did a 1.51 mile pre race warmup and found out that the course was going to be extremely hilly. There were at least 3 hills all with at least 50ft rises and the course was out and back. There were ~400 finishers so a surprisingly large field. I went out almost with the lead pack, i was back about 15 sec after the first mile which i ran in 5:45. It was uphill so i felt pretty good about it. Got to mile 2 in 11:55. Also uphill. I was running with 2 guys in 7-9th place up the last hill before the turnaround and one guy pulled away a bit and i pulled away from the other guy. At the turnaround it was clear how close the rest of the field was and i said to myself, crap, i feel ok but not that great cause it was kind of hot, 75-80C and there were about 15 people within 30 sec of me. 2 of them were girls, and one especially fit looking girl was no more than 15 sec back. CRAP! i just kept running my own race hoping no one would try anything. i heard no footsteps which was good and then with about 2 miles to go i heard some people yell "GO EMMA" and first woman. surprisingly no one in the crowd urged her to catch me. there were a couple of cheer crowds and aid stations and i'd go by and then 5 sec later i'd hear routing for the girl. With about a mile to go she pulled even with me. i said good job but i didn't really mean it, i was not going to go down easily. usually when someone comes from behind late in the race you have no chance. i matched her speed and then pulled a second in front of her, taking the shortest lines i could. there was 1/3 of a mile left and i could see the crowd. i didn't have much left and i started feeling a little sick in the stomach with the exertion. i made the last turn and looked back as i pushed it, YES! I was pulling away. I looked back several times just to make sure because i didn't want to hurt anymore than i had to. It turned out she was only 20! Whatever, i'll take my 8th place finish and victory over all females :)

Race turned out to be 4.87 miles according to my gps. I was proud of my 6:02 pace avg which held steady with the very hilly course.

later in the day ran about 2.7 at cape cod national sea shore.

ok i'm proud of myself because i found out that the girl i beat has run a 4:55 mile which is better than my PR and has run a 16:40 5k on the track which crushed my PR.

ran 2.85 with kristin, then got to 8.36 on my own. so hot and sunny with no shade! kristin knows i like to get 10 in so nicely ran with me to 10.04 miles after when i was going to stop. 

4.1 miles during lunch on treadmill

after work ran 3 with brother then another 2.2 on own. somehow the 95+ degree heat didn't really bother me today.

during lunch ran 0.14 miles to get treadmill up to speed. was going to do my normal 10k tempo run but didn't feel like i had enough time today. decided to try and pick up the pace and go 5. Very ambitiously started at 5:56 pace with no warmup and that really wasn't going to happen. switched within the first 1/4 mile. decided 6:00 was fine though. Came through the 5k at 18:35 and thought how i could so run at least my PR right now of 17:45. Last 1/4 picked it up to just under 6 pace again and finished in 29:57. Could probably break 29 minutes on a treadmill all out and in a cold 45C room. starting to gain confidence in myself.

 pm ran 3 miles with brother and then 2.2 on my own.
 

4 miles treadmill during lunch

after work ran 3 with bro

then ran 3.3 with kristin at huntington 

4.1 miles on treadmill during lunch

5.9 miles after work out and back drummer lane 

had to go to a wedding in nyc in the afternoon so had to run in the morning. not the best for tempo runs. warmed up 1.1 miles then did the limekiln gallows hill loop. ran it in my racing flats and had a surprisingly slow 7:16 first mile! there is ~150ft of climbing but still! usually i'm around 6:45. I pulled it together and got to 19:37 by mile 3 (6:10 pace going down hill). The downhill ended and 26:11 was the next mile (6:34) finishing up in 32:55 for mile 5.0 and 33:28 for the loop which was measured at 5.08 miles (6:36 pace overall). 

cooled down 1.1 miles, terrible blisters. the bottom of one of my feet is black. no idea why the blister turned black.