sub-3 or blow-up trying

rest

Mixed feeling about today's race.  First of all, I was happy to finish under a 7 minute pace.  However, I did a poor job in pacing.  Felt great at the start!  First 2 miles kept a 6:30 pace which seemed incredibly easy.  There may have been a mistake on the mile marker for mile three which indicated I took 7 min on mile 3, so I picked up the pace.  Mile four was where I became overly aggressive and paid for it...did a 6 minute mile (what was I thinking?).  Kept the pace at 6:50 for miles 5 and 6, then somewhere around mile 7 or 8 hit a slight hill.  This almost ruined me (ran one of the miles at 7:30...it's all blending now).  At mile 9 a friend passed me which helped tremendously in my return to just a couple seconds over a 7 minute pace.  Mile 10 my training partner, Ed, gave me a big swat on the butt and stuck with me for a mile before taking off.  Mile 11 began a slight decline and I was able to return to just under a 7 minute pace for the final stretch. 

My overall time was 1:26:12 for the 20k (6:56 pace)...with a smarter pacing strategy I may have had closer to a 6:45-50 pace in me.  Again, I'm happy with the result and have learned from the experience. 

The winner ran the course in 59:11.  There were just over 2,000 runners in the event with several elites.  It was an enjoyable day!

Overall mileage was 14 (warm-ups included).

903's- 22 miles

Only able to squeeze in 6 today during lunch.  First day of school for the girls, work, + meetings in the evening.  Felt fine...hope to get up early tomorrow in order to keep the training consistent. 

Triumphs 2- 58 miles

Ran 1/2 mile at 8 min pace to warm-up...followed by 6 miles in 40:35 (6:46 pace) and a 1/2 mile cool down at 8 min pace.  48:29 total for 7 miles (6:56 pace).  Saw a deer with a doe.  Plan on running a few more at lunch.

Ran 6 miles over lunch, included 5 x 440's (71, 73, 79, 79, 77)...13 miles total for the day.

Triumph (2)- 71 miles

Ran 5 miles to the track at an 8:45 pace...ran 3 miles on the track- 8:30, 7:00, 8:45...met with the family and walked for 3 miles around the boardwalk...ran home with 2 of my daughters at a 10 minute pace.

My 8 year old ran a mile with me on the track at an 8:45 pace barefooted.  Total miles for today= 10.

Triumphs (2)- 81 miles

Ran 10 miles through the hills into Morris and back...first 2.5 miles with my wife at a 8:45 pace, the next 6.5 on my own at a 9 min pace, and the last mile in 6:40 (experience the feels of a steady run when tired).  Hoping to get a 20-miler in tomorrow morning.

Note to self:  feel the need to report the minor aches/pains that has accompanied my progress for future reference.  Early June worked my way cautiously through minor shin splints (ran slow vs. stop running).  After a week of soreness they've been fine.  Early July began to feel almost a "locked up" type sensation in my right knee...not very painful, but just stiff.  Probably from my increased mileage.  Again, was able to run through it and have felt nothing since.  Two weeks ago my right foot, just under my small three toes began to really hurt.  It was more of a bruise type feeling which I think occured while breaking in new shoes on a 10-mile run through the hills.  It never hurt that badly during my runs, but definitely caused me to limp a bit during the rest of the day.  The pain is about 95% gone.  I'm still feeling very healthy with an enormous amount of energy. 

Triumphs 2- 91 miles

Today was a true test of dedication.  Went out running with Ed for a 20-miler.  It's a very hilly route, with several challenging hills.  By mile 3 or 4 recognized I just didn't have a full tank...this was going to be tough!  Tempature wasn't too bad, but humidity was 95%.  Mile 12 we stopped for a gatorade (stashed by my home) and kept moving to complete the twenty miles.  Kept telling Ed to go ahead (thinking then I can just slow down the pace), but he refused and stuck with me to the end.  We completed it in 2:32:16 (7:37 pace).  If today was marathon day, I would have been toast.  However, definitely laid down a good training run. 

Triumphs (2)- 111 miles