I only run on days that end in a "y."

Wonderful and cool morning for a race.  Temps were low 40's but there was a pretty good wind so temps felt like 30's.  This is a very hilly course with quite a few long climbers and some short but steep hills as well.  I actually showed up without any big expectations given the course and some - albeit very little - soreness in the glutes and IT bands.  I ran with a good friend and the plan was to hit 7:00's the first half and try and pick it up in the later half.  I still race a bit conservatively in that I am always afraid that I will run out of juice at the end.  I pretty much held back until mile 10 which came at the end of what seemed like a never ending hill.  The wind was a factor in the first 4 miles and the last 2 miles.  From 11 - 13 it seemed like we ran straight into it.  It was not gale force by any means but enough to know it was there.  I tried to push the last couple miles.  I am pretty happy with my overall time given the course and wind.  I wish I could have run 10 seconds faster so I would get under 1:32.  I didn't do a cool down run after and I will probably pay the price in some soreness.  I did stretch so that should help. I ended up with a negative split. It is pretty easy from my splits to tell where the hills were and the wind at the end.

Splits: 7:00, 7:07, 7:08, 7:01, 7:03, 7:06, 7:00, 6:47, 6:58, 7:00, 7:07, 7:10, 6:55, 6:04. Overall pace 7:02.

 As a side note I ran this 3 years ago when it was a 20k and my overall pace was 9:45. 

6.3 recovery miles on the soft trail.  9:10 overall pace.  No lingering problems from yesterday's run but some minor calf soreness.

Nice cold morning - 30's - still ended up running in my singlet from mile 5 on.  I kept my gloves on though. :-)

I misjudged the out and back distance because I added a loop on to the beginning.  I wanted to get in 12 miles but ended up over 13.  I know what they mean by running on tired legs but felt  good by mile 9-10 when I picked up the pace a bit.  

Overall pace in  the 8:40's. 

I am in love with my Kinvaras - I don't think I can go back to big clunky shoes again. My two nagging injuries have all but disappeared since I switched to these shoes exclusively.

 (40 minutes spinning at lunch to get the blood flowing in the legs.)

2 miles warm up to the track followed by ladder workout.

3k in 13:26 (7:11 pace)

2k in 8:25 (6:46 pace)

1k in 3:58 (6:23 pace)

1k in 4:04 (6:32 pace)

400m in 80 (5:21 pace)

400m in 89 (5:58 pace)

400m in 85 (5:41 pace)

400m in 69 (4:37 pace)

Total of 5 miles quality speed)

Followed by 2 miles cool down.

6 recovery miles.

Great, cool morning.  I was on the fence as to run 15-16 or 18.  I decided that since I did not run a long run last week, albeit a quality run at the 1/2 marathon, that I would shoot for 18.  I left the group around mile 7 and continued on alone.  I only had on GU but drank some gatorade at the water stops every 4 miles.  At mile 9 I decided to pick it up and try to finish at MGP.  The last 2 miles were pretty difficult.  I ran Exposition @ miles 14-16 which consists of some significant climbers.  At times I thought I had a 7:20 or so pace but in the end my spits were not that fast.  I ran the first 9 around an 8:00 average and the back 9 at 7:34 average.  I am giving myself some slack due to the 1/2 marathon 6 days ago plus as pretty hard track workout on Thursday.  This week's mileage looks high due to the race last Sunday - normally I would not have run on Sunday.  Heading down to South Pardre Island for the next 6 days.  I should be able to keep up the running while down there.  I do not plan on running on Christmas day but a few of us are meeting up on Sunday for an 18 mile run.  

The Kinvaras held up nicely on the long run today.   I am still not sure that I will run a marathon in them, though.