AM: 10 miles total w/ 5-mile tuneup race in 29:32
Ran Run for the Hill of It this morning to give me one final LT push before Beach to Beacon. I ran this race last year with a disappointing 30:06. Went on to run over 10 seconds faster per mile the following weekend at Beach to Beacon.
We were blessed with some cool, dry air and dew points below 60 for the last 3-4 days before things get nastier again. Megan and I drove even though it is in the park where I do most of my running but my right hip flex. has been a little tight (not noticable running) and I wanted to warm up on somewhat flat dirt and avoid the big downhill coming down Germantown Ave.
Got in 2.5 miles of warmup but kept it somewhat fast (for my typical warmup anyway (7:30-7:45 for 2 miles, then light jogging). Some quick stretches and strides and we were off. We got out and settled into our pace and I found myself near the front. Knowing how fast this race can be I worried a bit, but saw my pace (decided to wear my watch) and we were running just under 6:00 and it felt very doable and too slow. I started to move toward the front because the pace was too slow but figured the guys behind me were sandbagging the first mile. It is not atypical for the 1st and 2nd to run 5:00-5:10 average pace.
I moved into the lead, then around 3/4 a guy moved up and put a gap on me that I didn't think I could cover but I kept him about 15-20 second ahead (he ran about 28 flat I think). I no longer heard footsteps after the first mile to mile and a half so I kept my pace and tried to push, figuring 2nd was in the bag. Going into Valley Green I think I was moving along okay and hit the turnaround, knowing the way back is a good bit slower. I was trying to get into the 5:40s but when I would starting holding 5:35-5:40 pace I would panic a bit and slow down without really thinking. I saw that the guy ahead of me was perhaps 20-25 second ahead of me. I hit halfway in just over 14:30, so I knew I had my work cut out for me to run 29 minutes, which would have made me quite happy.
Around mile 4 things started to get hard and my form started to suffer. I may have feel asleep knowing that there's a slight uphill grade just before the slight downhill at the finish and figured I had 2nd place wrapped up. I don't think I really gave up but didn't go completely to the well, which was not really the point today. I wanted an honest hard effort on loaded legs.
Came in at 29:32, so about 30+ seconds faster than last year. I also felt good during the race and felt pretty good about the race, which has been very rare in 2015.
Cooled down 2.5 and got some recovery snacks.
The rich, chocolatey goodness: 5:49, 5:52, 6:02, 5:55, 5:52 (5:54 average). Strava claims its worth about 5:49 pace adjusted but I think with some slight elevation change I run faster anyway. I don't adjust paces but I always like to see what the consolation pace is.
I don't think I am in 35-flat shape as I wanted to be, but I know I can run a PR (<35:42) next weekend and at least get a certified 10k time on my board. I'll try my best to do a lot better than that though. I'm planning a pretty serious cutback starting Wednesday, with a day off on Thursda. My plan is to run low-5:40s and try to pick it up (or just hang on). The first mile is quite fast on that course and there are some nice light downhills. Just need to try not to give too much back to the hills in mile 6 and give it hell on the partial like I did last year.
PM: 4 miles with Megan at 10-minute pace on a hot, dry afternoon. HR 119.
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