Running Redhead

Warm, sunny and windy day with temp around 60. Tried outside but bear attack after two miles. Finished the last seven miles on the treadmill at 7:50 average pace. Ran in the afternoon at four after a heavy lunch at noon.

Sunny and windy day with temps in the high 40s when I ran (mid-morning). Three miles of warm up in 26:00. One mile at 6:34, two minute jog. 1200 in 4:46 with a two-minute jog. Then 2 x 800 both around 3:09 and five x 400 all between 1:30 and 1:33. First mile was 10K goal pace and the remaining intervals all around or under 6:22. Quite happy with the workout and no bear issues. Three miles of cool down also around 26 minutes.

 Two recovery runs.

AM = Four miles on the treadmill averaging 8:45. A bit of a bear issue, but not terrible. No breakfast except for gatorade before running.

PM = 4.5 miles on the treadmill a little faster around 8:30. No bear issues. Did have some dairy and coffee right before noon.

AM = Six miles starting slow on the treadmill.

PM = Four miles more GA pace (7:53) on the treadmill. Felt nice.

AM = Six miles outside with sunny skies, cool temps and wind. Twice around Phelps-Line-Strong Street loop. No bear issues.

PM = Four miles outside with sunny skies, cool temps and wind. No bear issues. Both runs at GA pace around 7:50 ish.

I finished in 41:13 for an improvement of 18 seconds on my PR. 11th overall and third in the age group. The previous two weeks have been sixty miles with three quality workouts. This past week I did mostly doubles of six and four miles at general aerobic pace to get in the miles while maintaining some leg freshness for this race.

The weather was rough. Temperature in the upper 30s at the start with consistent rain that had already deposited some puddles on the road. Course was an out-and-back that included a 5K group and the 10K runners starting together and finishing in the same spot of course. I warmed up with two miles and some strides. Timed it fairly well so that I only had to wait about 10 minutes under the tent and a few minutes at the start area. Fairly small local race with about 300 total participants, so the start wasn't too crowded. I lined up behind the 5K local competitors.

Some "gently" rolling hills in open area, but fortunately the threatened 15 mph winds failed to materialize. Mile splits on the Garmin were

6:36, 6:32, 6:30, 6:30, 6:37, 6:36, and the final .29 on the garmin was 6:32 pace. Very satisfied with the consistency. Didn't have the drop the hammer final mile I would look for in a goal race, but I'm training through this one, so it was pretty satisfying. Average pace of 6:33. Looking for an average of 6:30 and better tangents next time.