A.M. Ran 7.2 miles with Jeff and some of it with Daniel setting up the course for Mary Ann's race. We reached an agreement so now the Fast Running Blog is the title sponsor of her races. Jeff, Daniel, and Mary Ann also got a strength workout hammering at the ice under the 800 N bridge. Jeff and I did an acceleration to determine the position of the 2 mile marker in the 5 K. We had 100 meter mark from the mile marker, but 2 mile marker is supposed to be 172 meters. So we figured if we got a split at 100 meters and then prorated the time we would place it within 3 meters, which is a reasonable accuracy considering that over 2 miles you could take a variety of tangents. So we ran pretty hard hitting 100 in 17 seconds and then continued at the same effort to 30 seconds. Also met Nick during the run and invited him to the race.
A.M-2 Ran the race. Warmed up with Benjamin and Jenny - 1.4 miles. Jeff ran the 5 K, Nick ran the 10 K. I talked him into it saying - just run a nice marathon pace tempo at around 5:50 pace. Jeff wanted to run hard. Nick saw Jeff run hard and also decided to run hard. I saw Nick and Jeff run hard and decided to run with them for a mile thinking they would hit maybe 5:10-5:15, no faster. Good luck. First quarter in 73, minor snow/ice cover. Second quarter - fairly serious snow/ice cover, but 77 nevertheless. Third quarter - I was glad we cleared off under the bridge, at least we did not have to walk. But we did have to slow down still. Nevertheless, we managed 80. Third quarter - still some snow and ice, but mostly dry. 76 seconds. This gave us 5:06 for the mile. I did not know I could run a 5:06 mile on that type of surface with all the clothes, so I was pleasantly surprised. But it became necessary to back off so I did. Next quarter was 87 seconds, moderate snow/ice cover, and I was pleased with that because I felt it was a nice recovery pace. However, the ice cover became fairly solid in the next mile, and I was afraid to run fast. Plus, the nervous stress from running a near all out first mile reduced my ability to focus. So I slowed down to 97 quarters for the next three. 2.5 K in 8:35, 2 miles in 11:23. After that the snow/ice cover became lighter and I was able to speed up to sub-6:00 pace. 3 miles in 17:16. I was pleased with that. 5 K turnaround in 17:54 (2.5 in 9:19). Acceptable for the conditions. On the way back I improved my ice cover handing and was able to speed up a bit. Next 2.5 K in 9:14. However, then I slowed down a lot in the next 500 meters on ice under the bridges. Last 1.25 was 7:13 with the splits by quarter of 87, 86, 90 (under the bridge), 88 (slippage), and 82. The first/last mile had about 1% grade favorite the outgoing direction. However, with the dip under the bridge I think the downhill direction is about equivalent to flat and no dip.
Total time of 36:30 for the 10 K. Nick ran 33:18 with the splits of 16:28 and 16:50. Jeff ran the 5 K in 16:36. Daniel ran 19:24 in the 5 K.
Benjamin won the mens mile in 7:05. Jenny was the first woman in 8:05. Jeff, Benjamin, Jenny and I ran back to the house for a cool down. Then I ran a mile with Julia in 10:55.
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