faster with age

     Very nice morning with very little wind. I ran 3 miles at 7:29 ave then ran 1 mile all out in 5:35 then 1/2 cool down. I took ibu and my knee felt good again. It doesn't seem to be affected as much by speed as distance.

     15 mile mt bike at med hard effort. No ibuprofen and knee felt good.

     This morning I ran 3 miles at 7:46 pace. Next 2 miles I alternated running hard 1 min then easier 1 min. Ave pace for last 2 miles was 6:50. I took ibuprofen but my knee had slight discomfort during the last mile.

     15 miles mt bike.

     This was a perfect morning for a race. It felt slightly chilly until after warming up for 2 miles. By the end it was sunny in the upper 50s. I was feeling a bit out of shape after only averaging just over 8 miles per week [not counting SGM] over the last 7 weeks. This is a loop course that finishes back at the start line. The first mile of the race is all uphill climbing 60 or 70 feet. I ran that in 6:11and didn't feel too bad. I figured that should be my slowest mile and I shouldn't have any problem running under 19 minutes. The second mile is all downhill about the same as you climbed in the first mile and seemed like it should be good for around 15 seconds faster than the first but I actually ran it slower in 6:15. The 3rd mile is mostly flat with only very slight up and down. I ran that one in 6:11 and the final .12 [according to garmin] at 5:24 pace. My lack of mileage the past 2 months must have had something to do with me not being able to keep up a better pace after the first mile. Under the circumstances I was pretty happy with the time and it was good enough for first place in the 40 to 49 age group that I will soon be graduating from. After the race I ran a cool down with Paul [who had an awesome race] back up the course until meeting up with my wife and came back in with her.