I wanted a progressive effort today, and executed that well. Targeted splits of ~26:00 at 5 miles, 25:15-25:30 for the next 5, and to not pull my hamstring in the last 5K. I ended up running 25:54 / 25:21 and then ~15:55 for the last 5K, with no injury re-occurrence. So, pretty much as good as it could have gone. It was important for me to start conservative today, as I don't have the quality miles in my legs to really be gunning it from the start. So I did a shorter warmup (and didn't take my caffeine) so I'd be slower off the start. Came through the first mile in 7th place and there was already a big gap to the front pack. Moved up a bit over the next two miles, and I was in 4th when we crested the hill at 5K, but Josh/Jon/Riley were still way ahead (~20 seconds). Passed Riley at 6 and then caught Jon at ~11.5. Jon and I ran together until there was about a hundred meters left... I felt great and like I had a big kick in me, but I couldn't justify taking the chance. One place isn't worth another month of missing workouts, and Jon was very strong and would have been tough to take down anyways. Splits - 5:13, 5:19, 5:16, 5:07, 4:58, 4:57, 5:06, 5:02, 5:08, 5:07, 5:15, 5:01, 5:04, :33 = 1:07:11. Miles 1-5 = 25:54, Miles 6-10 = 25:21, Last 5K = 15:55. That was exactly what I hoped I could do, and its a confidence booster. I'm feeling like I'm making progress and improving. This run felt very "aerobic" which is a good sign. My workouts have been pretty easy lately, but getting in five straight weeks of good volume, even at mostly easy paces, does wonders for endurance and durability. I never really quite felt like I was racing a half-marathon. My turnover at sub 5 pace feels a little sloppy, but I'll get that back. My short-term goal is to try and break 1:07 at Duluth in 2 weeks. Its going to take something of a monumental effort to beat my time from today (the UV course is a lot faster) but with a taper, a couple more decent workouts, and going into it with the right "racing" mentality from the gun, I think its possible and I'm going to give it my best shot. Enjoyed the day... lots of good friends ran well. Weather was ideal. Race organization was top notch. Also wore my Type A5 flats for the first time. They were superb. AM - 20 miles (2 up, 13 race, 5 down)
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