my exercise

total running time 36:05. continuing the taper but did 4 querter miles at 1, 1.75, 2.5, and 3.25 miles. splits 9:11, 8:48, 9:10, 8:55. 

bike time 28:53. 

total running time 27:19. continuing the taper. splits 9:14, 9:07, 8:58.

total bike time 28:33

total running time 27:10. continuing the taper. did 3 striders at 0.75, 1.75, and 2.75 miles.  splits 9:11, 9:03, 8:56

bike riding time 20:06

total running time 18:51. splits 9:30, 9:21. deliberately slow and controlled. 2 more days til the race.

total running time 18:37. splits 9:25, 9:12. plan was to go slow but I couldn't run as slow as I had planned.

my watch time was 1:53.58 and the watch distance was 13.14. My offical time was 1:53.59. the original plan was to run 8:50 pace for 9 miles and then speed up. However, at the expo yesterday I heard that 92% of the elevation drop is during the first 5 miles and the last 2.1 miles. So I adjusted my plan to run 8:45 for the first 5 miles and then 8:50 for the next 4 miles then try to speed up. I ahd to hold back some the first 4-5 miles and then I was really comfortable through 10-11 miles despite not slowing down. As I sped up and tried to maintain, I struggled a bit after 12.3 miles. My last 0.1 I was goiing as hard as I possible could.  I ate a gu packet at 40 minutes and at 75 minutes. splits 8:45.1, 8:42.9, 8:45.9, 8;45.3, 8:50.0 (slowed messing with my first gu), 8:46.8, 8:47.1, 8:42.1, 8:44.5, 8:38.1, 8:32.9, 8:24.4, 8:27.5, 1:05.5. I am very happy with this run. My goal was 1:55. After 4 or 5 miles I adjsuted the goal to try to break 1:54. This is my last run until I can figure out the numbness and tingling in my feet and left leg. overall place 890, 510 for males only, 11th place in my age group (not sure out of how many total)