Trails!

Ran and easy Landfill Loop this morning.  I was pretty sore yesterday, especially after sitting in the Van driving home for 13 hours.  I could feel major fatigue in the legs, but 7:30 pace was very comfortable.  I didn't enjoy being welcomed back to Logan with a run in the Rain/Snow.  I got soaked thru.  I will need a few more days recovery from the Relay.

Total Time: 44:54 (7:29 ave)

Ave HR: 156

Providence Hills Run (up 200E, down 100E).  Did 4x100m striders during run.  Legs felt ok until I did the striders.  The speed made them hurt.  I still need a bit more recovery from the relay.

Total Time: 60:25 (7:22 ave)

Ave Hr: 154

Ran the Providence and Millville Loop this morning.  I can't believe that my legs are STILL fatigued from the relay.  Man!!  I started out easy then pushed it pretty hard on the up hills and ran 1 fast mile at 1/2 marathon pace to see if I was a wimp or if my legs really are as tired as they feel.  I did 1 mile in 6:00 on a 1% downhill.  I briefly thought about doing two but the next was into the wind and had rolling hills (wimped out).  I ended up with a 7:18 next mile and that felt hard.  I felt like my HR was low but I couldn't get the fuel to run fast today.  I think I had better do something like 8 miles tomorrow and Friday to try and get back into racing shape.

Total Time: 1:25:20 (7:10 ave)

Ave HR: 158 (Max HR 173 on uphill miles, 172 at end of fast mile)

Ran to Merlin Olsen Park and did 4x100m  striders on the grass.  Then ran the first dam 5K course then ran home.  Miles were easy paced, but felt hard.

Total Time: 1:03:45 (7:58 ave)

Ave HR: 144

Easy Miles on Paved River Trail.  I did 4x100m striders during the run.  I almost didn't go this morning, as I have felt I needed the rest, but went anyway.  I figured 3 easy miles is better for me than nothing.  I actually felt pretty good during the run.  I think I will be well rested for tomorrow. 

Total Time: 25:15 (7:25 ave)

Ave HR: 149

I had a couple of goals coming into the race.  The first was to run sub 1:22.  The second goal, recently set being to run sub 1:20.  After this week of training and knowing how flat I have felt since the relay, I knew today was make or break.

After a brief warmup I started out just with James and settled into my pace.  So far so good, crossing the first mile (actually 1.1) in 6:26.  Actually I felt fine thru the 5K point (according to my garmin) in 18:15.  About that point, I got a sideache and I had to slow to breathe thru it.  I watched James pull away.  I was pretty bummed about it, because I knew I could run with him, but it wasn't going to happen today.  I crossed the 10K point still looking ok in a new PR of just under 37 min. At that point I was starting to unravel.  My legs were super fatigued and couldn't get them going.  One foot in front of the other for the next few miles.  I was slowing more and more and by mile 11 I was way over 6:00 pace and in the 6:40 range.  That was frustrating.  I ran with Taha for a while and we whined and complained about how we suck and should have been much faster then we were.  He left me for a while, but then by the end of the race, I reeled him in again.  I got a second wind when I saw the finish line, but too little too late.  1:21:45.  I was happy I still beat 1:22.  I think I left my legs in AZ.

I was glad that Paul ran so well as he is deserving of that honor.  I know many other bloggers ran a great race and placed well.  I learned a few lessons today.  1.  Pre-Race BBQ Hamburgers give you a stomach cramp at mile 4.  2.  I need to figure on longer recoverys between key races.  3.  I am a wimp and give in too easily to my doubting mind when I think my body is falling apart.

Here are my mile splits based on the mile markers:

1.  6:26 (long)

2.  5:53

3.  5:56

4.  5:53

5.  6:06

6.  6:08

7.  6:06

8.  6:12

9.  6:40

10.  6:17 (short)

11.  6:42

12.  6:38

13.  6:14

13.1  :29

Total Time: 1:21:45 (6:14 ave)

Ave HR: 180 Max HR: 188

This is my 1/2 marathon PR as it is the first one I have run.  Also, it is my unofficial 10K PR as well so I have to be pleased with that!

Ran a short cooldown and hit the road with the family.