AM: Fireside Frostbite 5 Miler in 28:58. 4 up/3 down + Post-race intevals
Got in a slow warmup of 4 miles around 9 minute pace. Felt sluggish but mostly because it was two hours before I typically run. Did some good strides and felt decent.
The course is fairly downhill to start and quite fast but it rolls here and there (~250 feet of gain) and the last mile is mostly on muddy, slightly windy trail so it's pretty honest. The course record is low 24-minute range so you always get more competition than (most) can handle.
I got out fairly fast the first mile but it's quick and I felt decent. Felt pretty good until mile 4 when we turned onto the path and I slipped just a touch here and there in the mud and had to watch my footing. Lost maybe 5-10 second in that mile. I ended up passing 4-5 people from mile 2-5 and not getting passed, so I had that going for me.
The Rich, chocolatey goodness:
5:36, 5:41, 5:54, 5:45, 5:52
Talked to Leo and another guy who had done a 16 hour 100 miler two weeks ago. I then jumped on the track for a short but hard set of 400s. The last interval was off pace because there was a shirtless idiot in lane 1 going slow and several old guys walking or jogging.
POST RACE WORKOUT: 4 x 400 ~maybe mile pace? with 75 second passive rest
72.2, 72.6, 72.9, 74
Felt decent on these. Running quite hard but not hammering. Got the lungs opened up.
I have some work to do over the next few weeks to get back into 75-76 minute half shape but fitness is coming along.
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