Boston Strong

78 deg   83% hum   HS Track

Took Alex to first day of cross country practice - he did 2 miles in 15:07 - not a time trial - just a comfortable tempo run - then they did plyos & worked out with weights - he seemed to enjoy it.

I ran 5 miles on track w/o a plan!  just wanted to get some miles in w/o a strenuous workout:

1 mile @ 7:33, 400m in 83 sec, 1 mile @ 9:18, 400m in 77 sec, 1 mile @ 8:04, 400m in 75 sec, 1.25 mile cool down @ 8:45.

Legs felt fresh ... like they should 3 days before a race!

I was going to wear my Brooks ST-6 flats until I looked at the tread before putting them on, needless to say, I am not happy about the amount of wear on the tread I saw after only 98 miles on them!  Decided to put them aside for only races ... i had read reviews the tread did not last long ... but to have tread rapidly deterring after 100 miles ... I think Brooks is going to hear from me!

72 deg   100% hum   Track - 4 miles @ 7:30 AP

1 mile warm-up @ 8:26

400m - 83 sec

400r - 122 sec

400m - 83 sec

400r - 119 sec

400m - 81 sec

400r - 121 sec

400m - 81 sec

Cool down @ 8:30

8 am   72 deg   100% hum

Was going to not run today, but I was at track to take son to cc practice ... And I got sucked into 4v4 pickup soccer game last night ... So I was kinda feeling like I needed to shake my legs out from all that lateral movement!  I really need to get back on a team this fall, it is great cross training for running!  Kinda funny, because I always ran some mainly as crosstraing for soccer!

2 800s @ 6:30 pace with 800 wu, recovery, & cd

Race strategy!

I have not raced a half marathon since I can remember, which pretty much means I will get a PR whatever I run it in!  I am a little on the fence as to what my goal/strategy should be ... I am confident I can break 1:30, and have a stretch goal of 1:25 ... since it should be a fast course.  The only problem with that is - that is a 6:30 pace, and I definitely do not feel comfortable going out that fast ... and that would mean running sub 6:30's later in the race to make up for it ... which is not likely to happen.

Reached my stretch goal of sub 1:25.  Garmin calculated 12.96 miles, but course is certified, 3 miles were downhill on gravel road through forest, with some serious switchbacks, so Garmin accuracy would not be expected to be accurate.  Ran mile 7 sub 6, was happy with all my splits and the way I ran.  Felt strong, struggled a little the last 5k to maintain pace.  Will write more later, off to enjoy mtns for rest of weekend!

http://connect.garmin.com/activity/90007818

Update:  Ok … here is more of a report, although probably not too exciting … with only 300 runners, I pretty much ran the race alone, so it lacks any competitive battles on the course.  I kinda ran the race planned, but was able to pick up some time on most of the miles while still staying in my comfort zone.  Conservatively, I was planning for a 1:28 – figuring I would try to gain some time on all splits if I felt good.

Phase 1 - 28 min for first 4 (7:00 pace)

Phase 2 - 39 minutes for next 6 miles (6:30 pace)  

Phase 3 - 21 minutes for last 5k (6:45 pace)

Phase 1:  I knew miles 3 & 4 had some pretty good sized up hills, & the first two were down, so I tried to bank some time without going outside my comfort zone … glad I did this … because it enabled me stay comfortable when the uphills came & still be on pace.  I led for the first 50 meters (lol), then a pack of 4 powered by me & I just watched them go.   I got passed by two more, so I was in 7^th at Mile 1.  Mile 1 split was 6:15.  This was faster than I planned, so I consciously slowed a little.  I got passed in Mile 2 by the guy that finished ahead of me, but just let him go as he was moving & I wanted to stick to the plan!  Mile 2 split was 6:42.  At the start of Mile 3 I got passed by the overall female winner & had a handful of others right on my heals … since I wanted a top 10 finish, I decided to fall in right behind the female leader & hold her pace … as it would have been demoralizing to let others keep passing!  Mile 3 split was 7:04.  About halfway up a hill in Mile 4, I pulled back ahead of the female leader as my goal pace was starting to slip … she did not try to stay with me.  Mile 4 was 7:11.  Phase 1 mission accomplished – I hit the 4 mile mark 48 seconds ahead of my allotted plan … with downhill ahead of me.

Phase 2:  Attack the downhill!  Mile 5 was gradual, so I eased into it, while I recovered a little from my uphill effort … 6:37.  Miles 6,7, & 8 were the biggest downhill & this section was on a packed gravel road through National Forest with some big switchback curves, which I knew were going to hurt my momentum, but I knew this was the section where I could really put down some time, so I threw my pacing plan out the window, and decided to just turn my legs over as quick as I could!  There was some loose gravel in the sharp curves, so I slowed a tad before each one, started on the outside of the curve & then ran as straight as I could through the curve,  actually accelerating through them so I came out flying on the backside … this seemed to work well.  Occasionally I would see the #7 runner ahead, and I was gaining slowly, but he was attacking the downhill too & I was probably 100 yards back.  I never looked behind me, but was pretty certain no one was close because I was in serious attack mode.   Splits for this section were 6:14, 5:557, 6:08.  Miles 9 & 10 were still downhill, but much more gradual … they were also back on paved surface – it was a little deflating leaving the National Forest … that was really an exhilarating 3 miles!  I hung on for a 6:25 & 6:39 here.  Phase 2 mission accomplished … picked up a bunch of time on my allotted plan here … but had no idea how much … with all the switchbacks & heavily forested area … Garmin splits were estimates of true distances … but I knew I had even more time in the bank than my splits were telling me.

Phase 3:  I was definitely feeling the effects of attacking the downhill … and Mile 11 started with an uphill which was having me a little concerned.   #7 was feeling the effects too I think … he was still about 100 yards ahead of me … but I just did not have it in me to close the distance much.  It did help to have him in my sight, as I was pushing to try to gain a little & keep him in striking distance.  Mile 11 was 6:42, which made me really happy because at the start of the mile, I was definitely a little concerned about the remaining 5k (was having a weak mental moment … and thought  I felt the onset of a side stitch coming … luckily it never did!)  Mile 12 was a nice downhill & I could smell the finish … so I started pushing again to try to close the gap.  Mile 12 was 6:14.  It was not until this point that it actually registered that I may break 1:25!  With about a half mile to go, I was about 50 yards back of #7.  I love passing people with a strong finishing kick, so I pushed hard for the next 100 meters … I was gaining but that was a lot of ground to make up.  I pretty quickly decided to throw in the towel on trying to catch him, I was definitely going to come in sub 1:25 & could care less if I was #7 or 8.  I had pushed hard the whole race but never gone outside my comfort zone … there was no point in going there now & collapsing at the finish … I just wanted to enjoy it.  I ran the last Mile 6:24, taking it easy the last 100 yards & came in about 10 seconds behind #7.  #9 was about a minute behind.   Phase 3 mission accomplished … I honestly never really thought I would go under 1:25 … that is why I was calling it my ‘stretch’ goal.  I got a nice trophy for coming first in my Age Group.

Best part of weekend was hanging out in cold, mountain streams … hiked to 4 waterfalls Saturday afternoon & Sunday.  Sorry for the long report!

8 pm   78 deg   78% hum

8 miles @ 7:42 AP - moderate to strenuous effort - no real plan, lots of random varying of pace/effort.  Kind of wanted to go slower, but wanted to get home & take a cool shower more!  

7 pm   90 deg   40% hum   elevation gain/drop:   600'/600'

Nothing more than a 60 minute trail recovery run, which ended up being 65 minutes, because I wanted to complete the 6 miles of the 3 mile out & back course I did, and I did not want to go any faster than a recovery pace!  AP was 10:53.  Just so you know I was actually running, my PR on this trail running the 4 mile loop is a 8:26 pace, and that was an all out effort in the morning in April ... not in 90 degree heat!  I run this trail alot, and have only avg under 9 minutes twice, the other time was a PR effort last September @ 8:56 pace, about 10 days before I BQ'd.

I actually got up early to run this morning before it got hot, but my legs were tight & sore from my run last night, so I bailed ... glad I got a recovery run in tonight ... but I really need to transition to morning runs!

79 deg   75% hum

What can I learn from a totally crappy run?!

1)  I suck in the heat, & no I do not think I will ever acclimate!

2)  I need to drink lots more water throughout the day & night!

3)  It is seriously time to consider moving, 15 years of this crap is enough!

4)  I need to accept the fact most of my summer miles are going to be slow, except hopefully on my planned race days!

Ok ... for the run ... wore my heart rate monitor for first time this year, figured I would shoot for 9-10 miles & try to keep it between 14 & 150.  Realized at the first hill in Mile 2, keeping it under 150 was going to be tough, no matter how slow I went!

Had to stop at Mile 3 & 3.5 for walk breaks because I got a side stitch.  From here on out it was slow, cuz I am pretty certain anything faster would have brought the side stitch back.  Mile 5 was on a relatively flat shaded trail by the lake.  Stopped at Mile 6 to refill water bottle at gas station.  Stopped at Mile 7 because there was a small section of shade, and I wanted to!  Probably walked half a dozen times the next mile thru small sections of shade.  Made myself run last mile to get home!

I stopped my watch for all walk breaks - total elapsed time 139:29

Why did I sign up for a 10k of July 4 with a goal of breaking 40 minutes?  On a hilly course!

Ok ... my pity party is officially over!  At least I am not in Texas!  :-)

8 pm   75 deg   78%  850 Vert

Alas, a run this week I felt good about!  I don't worry about pace too much on this trail, I know it is a hard effort that pays dividends, regardless of pace.  6.5 miles on trail, 2 half mile downhill speed intervals on service road down to the base of the dam.  Of course, what goes down on the road, goes back up on the trail.  After hitting 91 midday, a little cool front moved in which cooled things down a little!  Yea!!!

Followed run with a refreshing swim in the lake.

17 mile trail run ... not lots of relevant running data ... lots of uphill hiking & downhill agility course!  Ran from top of falls to Springer Mtn - Appalachian trailhead in Georgia  Prayed for rain on drive up to cool things down ... torrential downpours started at Mile 7 ... next mile was like running through a rocky creekbed ... took cover in shelter at AT trailhead for about 2 hours ... soaked & cold, but good company.  Finally let up, headed pack, took a headfirst slide thru muddy section of trail at Mile 10 ... actually a non-technical section ... where I started daydreaming ... I think about the single girl I met at the shelter & her German sheperd!  lol  Luckily this was one of the only sections of trail not covered in rocks ... just mud ... much softer!  At Mile 11, came around a corner to stare a large black bear & 4 cubs frolicking in middle of trail ... luckily they scampered about 20 yards into woods & I hightailed it past them!  Soaked in creek at top of waterfall after run ... 3,900' vertical.  A good day!

http://connect.garmin.com/activity/91713763

11 mile loop on Garmin - 9 miles running.  Decided I would feel good this run ... could run fast, slow, or walk ... whenever I wanted for however long I wanted!  Couple MP miles early, then interspersed walking & jogging.  Really just a reflection time, found out this afternoon my mom was diagnosed with acute leukemia, will know more after full lab results in next day or two.

Tonight reminded me of a quote I put on my HS yearbook senior page by Joe Theisman (long before he was ever an announcer!)  Something like, "I would never want to be a coach because I would be afraid I would have to coach someone like myself."

 So, at 10:00 tonight, I figured I need to get out there & get a run in.  Wasn't sure what, but was thinking maybe 6, maybe 9.  My legs are tired, there are too many damn hills around here!  As I exited the neighborhood, I decided to turn into a new development that has a lolipop shape of a half mile of freshly paved road that is relatively flat.  Set my drink down & figured I would do some mile intervals on flat, screw the hills.

 Ran the first mile in 5:58.  Figured that was good, so I grabbed my water bottle & jogged the 1/2 mile back home!  My legs are tired, and really need a day or two of rest ... but it was good to break a sweat & turn the legs over fast for a mile ... after 2 days of hills.

Last week was my highest mileage week at 57 & this will be my highest mileage month of the year ... no need to push the envelope too far.  So in the end, 2 miles it was, and I am happy with that!!

Took the day off from running, so I visualized my race plan for my October marathon based on the elevation profile, so I would have a clear picture of where I need to be in 18 weeks … I guess the next step would be to build an 18 week training plan!  Lol  Officially, I have until Saturday to do that, then the countdown begins.

Stage 1:   First 6 miles @7:10        43:00     Gentle rolling hills

Stage 2:   Next 8 miles @ 6:20     50:40     Steep Downhill

Stage 3:   Next 6 miles @ 7:10     43:00     Mostly Flat

Stage 4:   Last 10k @ 6:54              42:55     Gradual Downhill

Finish @ 6:50 Overall Avg Pace:  2:59:35

I am confident in my ability to nail the first 3 stages, actually think they are conservative.  The last 10k I have no idea, I am sure I will be feeling effects of 8 downhill aggressive miles, not to mention one never knows what is going to happen the last 10k anyway!  It is a gradual downhill finish, that helps.  Figuring out to make myself do long runs would help too!

Hard to get up and run when you are not getting much sleep!  Hopefully I can get some miles in later this evening & thru the weekend to try to salvage a respectable mileage week - 2 miles in 3 days won't get it done!  Sometimes there are much larger issues in life that dominate the mind though, & I am sure running will probably help me to get through some of those!

I am working on putting together my 18 week training plan for my October marathon ...          (re) reading a book by Brad Hudson & Matt Fitzgerald - 'Run Faster - How to be your own best coach'.  I have never been a believer in cookie cutter training plans, as I think everyone has different strengths/weaknesses & responds to different training methods differently.  This book give a great understanding of how to put together a plan based on one's individual characteristics & goals ... while also providing some basic guidelines.

 I think having a plan will help tremendously, I try to mix up my workouts a lot right now, but there is definitely little rhyme or reason as to how I approach it!

Update: 

Another day with no run, but got some exercise ... and have first draft of my training plan ... still need to see how it looks detailed out over 18 weeks in a spreadsheet:

I think I am going to go with:
Sun:  Long
Mon: Rest/Spin Class
Tue: Track work
Wed: 6-11 tempo, progression w/ some MP
Thu: 4-8 easy
Fri: Hills & Fartlek
Sat: 4-8 easy/Spin Class

Obviously, that will alter some when I have Saturday races - but that will be my baseline - 3-4 Quality workouts, 2-3 easy, 1 day rest.

I am going to put estimated mileage/details for each workout in an excel spreadsheet to get a feel for mileage bulidup/taper, but only as a guideline.  One of the things Hudson talks about is "Individualized training schedules must be adapted daily, based on the runners response to recent training and other factors that may affect the runners readiness for planned training."

One of my favorite paragraphs, goes on to state, "Training for a peak race is kind of like undertaking a long sailing trip.  The shortest distance to your destination is a straight line, but the fastest way to get there will involve many zigzags.  You will encounter unpredictable winds and currents on your journey.  In responding to these factors, you may find yourself heading a little to the left or right of your final destination some days, but your overall progress in the right general direction will be much greater than it would be if you stubbornly insisted on heading straight toward your destination regardless of winds and currents."

The goal of the book is to help one understand how to make these adjustments, and the reasoning behind it.

This was a fun race that finished inside Turner Stadium, sponsored by the Atlanta TrackClub, so lots of speedy folks there!  It did not feel too hot at the start, but could really feel the effects of the humidity once we started running.  I wanted to try to go sub 25, but realized pretty quickly with the hills & the fact that I have not run all week, an all out aerobic effort was going to be tough.

Hit the Mile split at 6:16, right on target for my goal, but knew there was no way I would be able to hold that pace.  Ran Mile 2 at 6:26 pace, but walked through water station just before marker, so officially ran it in 6:41 ... I was sweating buckets, so wanted to make sure I stayed hydrated!  After that point, I did not have it in me to kick it back into high gear ... Mile 3 was 6:45 & Mile 4 was 6:49.  At this point we were entering the stadium, so I threw in a big kick to pick a couple runners off just before the finish.  My Garmin read 4.04 meter, ran the .04 (roughly 65 meters) in 7 seconds, a 3:25 pace ... sure would be nice to be able to hold onto that longer ... but it was all I had.

Once I get through my marathon training cycle, I really want to work on my shorter distances.  I hit my aerobic threshold too early when I push the pace hard, and once that happens I am spent.  As long as I do not hit that threshold, I can hold a pretty good pace for a long time.  I am sure consistent weekly track workouts will probably improve that immensely.

All in all, I am pleased with my race, all things considered.  May try to get some more miles in later today.

Really only 1 thing mattered about this run, and that is it is the first time that I wanted to run in the last 7 days!  That is a good thing, because the week off came at a crucial time with a couple goal races around the corner & the week off definitely hurt what I have worked towards.

I have some lofty goals, and I have to say, right now I am a little intimidated about meeting them in the month of July!  Peachtree 10k is in 2 weeks, goal is to go sub 40, which is a 6:25 pace, so I figured I would do some 1/2 mile intervals at race pace.  First two felt good, struggling at end of 3 & 4, and decided to drop back to sub 7 for number 5.  Number 6 had a significant downhil (& some up), but decided to crank one more out.  Original plan was to do 7, but opted for a longer cooldown, and save risk of collapse!  Oh ... & I remembered after the 4th interval that I had a large steak & 3 beers at 3 pm!

8:25 AP

First 3 felt good, last 3 made me want to retire from running for next 3 months.

Is it almost Fall yet?

AM - 6m trail run at Suwanee Mtn - 855 vert - 8:54 pace

Never made it to treadmill yesterday ... maybe some pm tempo miles on it today!

Afternoon - 3 mile trail run, trying to layout a possible course for the HS cross country team which Alex will be running on this fall..  It was 90 degrees.  100' vert  AP - 7:54

Trail run with son ... we tried in morning but torrential rains guided us to IHOP, but we got the run in at lunch.  He is doing his first trail race this weekend, only 2.5 miles, I will run with him, then push harder on loop 2 for the 5 miler.  We need the rain ... trail was a nice soft running surface!

Track during Alex cross country practice - he ran 3 1000m between 3:42 & 3:55.

 1 mile warm-up @ 7:45

800 in 2:45, 800 in 2:52.

3 miles in 7:15, 6:20, 7:20

Was going to do a bunch of 800's, too hot, another workout made up on the fly!

10k is July4, goal is sub 40, which is 6:25 pace ... not feeling good about this in heat, maybe with a little luck, start temp will be in high 60's.

July 4 Race Plan:

Split     Pace    El. Change

   1      6:30      + 25

   2      6:15      -100

   3      6:15      - 75

   4      6:45      + 50

   5      6:45      + 75

   6      6:15      - 50

  0.2    1:12      - 25   (6:00 pace)

Finish Time:   39:57   Hmmm ... I guess it is possible.

I will need to control my pace the first 3 miles, so I do not die on the uphill thru 4 & 5.  If I can make it to this point on target, huge crowd support/adrenalin should help crank out a strong finish!  Miles 4,5, & 6 are definitely where I will either make it or break!

Peachtree Road Race Elevation Chart

This was a 2 loop course, I ran the first loop with Alex (my soon to be 14 year old son).  He did well, finished 3rd Overall in the 2.8 mile race.  I pushed a little harder the second half, but definitely was not pushing my limits.  We got a fair amount of rain last night & course was a little slick, but not too bad, mostly single track.  There was a 0.3 loop around a baseball field, before hitting the trail, which allowed for some spacing.  I coached Alex on when to make passing moves, but mostly let him dictate the pace.  On the second loop, I gradually picked off runners as they came into sight, but was not aggressively trying to bring new ones into sight.

 We had fun, I was really excited for Alex to come in 3rd Overall, as that should be a good motivating experience for him.  Of course, most of the more serious runners ran the longer distance, but third overall was still a great accomplishment for him, as he has just started running.

 The winner got a six pack of Terrapin beer ... if I only would have known!  lol  But we did get nice pint glasses to go along with the shirt.

 Trail running is different and hard to place much value on Splits, but they were 7:59, 8:36, 8:06, 7:57, 8:35, and a 6:00 pace for last 1/4 mile.

Ran 10 k course and back ... time to revise time goal!  No way I can hold planned pace, especially on miles 4 & 5 uphill!  About 30 seconds slower per mile is probably realistic, so maybe sub 42 instead of sub 40!

I was not running for time today, but wanted to run planned 6:45s for M 4 & 5, couldn't even come close!  Downhills are too gradual to crank out really fast miles, & uphills are too steep to hang onto sub 7's ... have to re-evaluate my race plan/goal!

Ran course in 44:31(7:02 AP) ... 6:56, 6:44, 6:42, 7:17, 7:34, 7:20, 5:56 pace for last 0.3.

Ran back in 48:50 (7:50 AP) ... 8:30, 7:21, 7:40, 7:56, 8:30, 7:29, 6:30 pace for last 0.2.

Got some exciting news last night though.  I am volunteering for ATC to do an elite athlete pickup at the airport on Saturday.  My assignment is Tracy Lokken, could not have picked a better person.  He will contest for a podium spot in the Masters Division.  He won the 2009 U.S. Masters marathon championship with a 2:22:34.   He also won the cross country Masters championship last year both the 8k and 15k., and 2009 10 k championship with a 32:10.  This April he was top American Master at Boston with a 2:26:00 ... with a calf inflamation from Mile 4 on!

Maybe chatting with him will inspire me to find a sub 40 in me!!

 PM Update:  10k #3, on trail, 88 degrees, 630' vertical, 59:59

Yes, I ran the last 0.2 in a 7:30 pace to keep it under an hour!  All on trail, except one 1/2 mile down hill on pavement in 2:30 ... one of those was enough today ... no way I was doing intervals, brcause by the time I got back to the top on the adjoining trail, I was about to keel over!  Thanks to the Park Ranger who gave me a gatorade, I survived the remaining 2.5 miles back to my car.

Didn't run this morning ... but figured I would post a new pic of my son leading the pack in the trail race Saturday!  He made me really proud with a 3rd overall finish in the 2.8 mile race!  I let him dictate the pace & just coached him a little the first 1.8 miles, then made him chase me the last mile to help him finish strong!  lol   In another year or two, I may be chasing him in the shorter races!!

10PM - Tried to let it cool down, but did not get much reprieve from humidity!  72 deg, 100%

Felt great except side stitch at mile 2.5, probably residual effect of dehydration from yesterday.  Stopped for a minute, took cliffshot & water & backed off pace.  Took about a 10 minute break at halfway point at tennis courts, where got lots more water & took 3 more cliff shots.  Didn't have any problems on run back home.  Never looked at watch during whole run ... this is maybe a first for me!  I tend to get to concerned about pace early in run, and then struggle at end - so my goal tonight was just a consistent effort, nothing too strenuous!  Hills primarily cause fluctuation in pace.

Ate so much this morning, decided I needed to get in a quick speed run to get some calorie burn going on!  1/2 mile warmup, mile in 5:51, 1/2 mile cooldown ... I like shorter runs in this heat!

Morning - I ran to my car & drove to Waffle House & indulged in a double order Hashbrowns all the way (jalepenos, chili, the works!)

Had aspirations of a suicide loop hill workout early this morning, but was too tired & could not muster the strength to battle the humidity.  Probably will hit TM later to try to do a tempo run.

I have decided that my Half in 3 weeks is more important to me than the 10k on the 4th, so I am going to try to keep building mileage until Friday ... a heavier week than I should be doing for a peak performance race on Monday ... but need the mileage to be ready for my half.

 So for Monday, I have thrown my well thought out race plan out the window (thinking it was not realistic anyway).  Instead I am just going to run like hell and hang on for dear life when I hit the uphills in Mile 4 & 5!  Probably not a very smart plan, which could result in collapse or total breakdown, but it will be more fun like that, and there is always a slight chance my adrenalin will hold me together for my original time goal.

I did do a race plan for my half last night ... let's just say is is a little scary ... and could also result in collapse!  lol

Today was the last day of my son's cross country camp, so I awoke early & drove 90 minutes to Rome Georgia to join them for their last run of the week, their long run.  We ran on beautiful trails at Berry College, and they could choose their distance, based on their experience/previous long run distance.  About a week ago we had done a 4 mile trail run, which had been his longest.  Most in the group he was with turned around at 2 miles, but we pushed on up the trail another 1/2 mile, so he would get 5 total.  It was mostly uphill going out & we averaged about a 9:30 pace.  At the turnaround, I gave him some of my gatorade, we recharged for a minute & I asked him to try to keep under an 8:00 pace going back (mostly down, some rolling).  I restarted my watch & off we went, he finished strong, averaging a 7:32 pace for the 2.5 mile return.  He had a great week.  After grabbing a shower there was a cool classroom session where they reviewed video analysis of their form, and then camp concluded with a nice brunch.

My ex asked me to switch weekends, and so he is going to be with me for the Fourth.  I have gotten a hotel on Peachtree Street near my race course for Monday, so I think the plan is for me to take the train to the start, and then I have asked Alex to meet me on the course at about the 5.2 mile mark and jump in & pace me the last mile!  He can run about a 6:00 mile, and it is gradual down hill from that point ... and I will be wiped out from miles 4 & 5 up hill, so this could really help me finish strong.  Whether I am on pace to go sub 40 or sub 42, this will help me finish stronger, and be an experience that will mean far more to me than my finishing time anyway!  Only concern is that he rolls over & goes back to bed, but I will make it clear to him there will be a price to pay if he does not appear on the course & pace me to the finish!  lol

 I will do some 800's at race pace tomorrow, then rest Saturday & Sunday.

PM Update:  For reasons I don't really want to discuss,  I felt the need to go for a run.  Loaded Book of John on Ipod (thx Trap), and listened to 1-12.  8 miles, steady tempo/effort, 8:28 AP.  Splits between 8:18 & 8:38, appropriate to elevation changes ... honestly felt like I could have kept running forever!  84 degrees, but only 60% humidity ... which is really low!