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.
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