Trying to keep up with you

Very fun race.  I didn't hit the time I wanted, a sub 1:40, but this was the first race in a long time and I forgot how fun they are.

Splits:

1 & 2	15:40	15:40
3	7:52	23:33
4	8:42	32:15
5	7:34	39:49
6	7:55	47:45
7	7:31	55:16
8	7:19	1:02:35
9	7:32	1:10:07
10	7:43	1:17:50
11	7:41	1:25:32
12	7:43	1:33:15
13	7:28	1:40:44
13.1	0:52	1:41:36

I spend last night listening to the rain and thinking how cold and wet it was going to be.  I left the house at 5:50 am thinking I had plenty of time to get to the park where the race was held, pick up my number and chip, and get to the starting line.  I get out to Syracuse, and not knowing the area at all, I couldn't find the right park.  After going in circles for 20 minutes I find the park, run to the starting line and get ready to race.  I needed to go to the port-a-poty but knew I miss the start if I did.  It was already raining so everyone was soaked by the time the race started. 

Mile 4 was the first port-a-poty.  I had no choice but to stop and I lost anywhere from 45 to 55 seconds.  Did not panick and just got back into a rythm.  At the turn around point at about mile 6.9 it really started to pour down with some good wind.  I had already dumped my long sleeve jersey and was running in a short-sleeve. My feet where soaked and it felt like I was running with a couple of bricks on my feet.  It got cold running against the wind in the rain but by mile 10 the rain turn into a light drizzle and the wind died down.

By mile 12 I realize I still have plenty in the tank and I try to make the last mile the fastest.  Not quite the fastest but second fastest.  When I crossed the finish line I felt good.  Not as spent as I thought I would be.  I jogged a mile or so right after to keep my muscles loose.  All in all a fun race and well organized.  The suprise was that I actually placed second in my age group (40 - 49).  That, of course, can only happen in a small local race.

Race results are not oficial yet.  I'm waiting for them to be posted on www.stridersrunning.com.

Recovery run up City Creek Canyon.  Some soreness in my quads but quickly went away once I started running.  I'll keep it rather light this week and then start gearing up for Des News next week.

treadmill miles. I managed to keep my heart rate fairly low and the exertion level was mid to low but I'm still feeling some muscle fatigue from the race on Monday. 

Rest day.  I decided not to run today and let my muscles fully recover from monday's race.  I want to start next week (Sunday) with a quality long run.  I think the recovery is necessary before I start the next training cycle.

I'll push some weights around today and probably swim a mile or two after work.

8:00 mile pace.  Seemed easy.  Heart rate stayed in upper zone 2.  I feel almost completely recovered from Monday race and I'm looking forward to Sunday's long run.

Nice early morning run.  Managed to get into a good rythm after I got the kinks out (0.5 miles).  Maintained about a 8:00 pace for 0.5 miles and then would increase the pace for 0.5 miles.  Fastest pace was a 7:08 for a 0.5 mile.  I'm feeling pretty close to fully recovered from the race on Monday.

Lifted weights afterward.  Kept the reps around 10 to 12.  Before I started doing triathlons and running on a regular basis I would only lift weights, which created more bulk than I care for.  So now I'm careful not to add any unnecessary muscle mass, since it'll only slow me down.  Just enough weight to tone the muscles.