10K race with a 9 miles warmup; marathon specific ("let go 3 practice").
Easy warm up 9 miles miles: 6 miles early rising (5:30) ; then 3 miles race warm up (strides, ....); then treshold run for 6 miles as part of the chattahoche road runner race:
Legs heldup; i was able to endure on mile 6 of the 10k race (which was actually mile 15 over all); big confidence builder for me; SGM in the fall did not wear me out too much; i was able to dig deep. I have increased endurance and speed for the last year. Happy with the results of the treshold run. The last part was a very steep downhill part; also during this part i did not loose composure; some runners got injured during the finish downhillpart (hamstring); the 10k is definielty a fast 10K which puts things in perspective; i was able to run this part full out; next race will be a half marathon in April as a prep for the marathon in May. I am thrilled and humbled at the same time.
cooldown with the bike
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