smally

Almost missed the race, 30 secondso to spare in the line up but again no stress I knew we would make it, I had to run a few red lights!!

Ran controlled almost the entire race until about 5k left, the hills were starting to play a factor.  The last hill was awesome I could not believe how big it was, the problem was the wind after the hill for the last 3k, was tough to hold under 7:15pace I don't know but I think we were slowing a bit and I did not really care because I kept saying to myself hold off because of the marathon in 2 weeks.

It was a fun weekend with the kids and running the race with G, there were times when I thought a bit negative but for the most part it was a good experience and a decent time especially with the hills.  The bummer was all runners under 215 received silver med's and we ran 4 seconds over and where roped off and had to settle for bronze, funny.

Official time was 215:04

Splits every 3 miles:

3- 21.34 (7.12)

3- 21.47 (7.15)

3- 21.30 (7.10)

3- 21.30 (7.10)

3- 21.37 (7.12)

3- 21.47 (7.15)

The last .7 of the race I forgot to press stop so I wish I knew what it was but I often do that when I cross the finish line.

This race was dedicated to Dr Richard Boyd

Not really sore, calf muscles a bit sore.  Ran 5 miles 7:08 pace decent after a 30k race.  Will have to taper well the next 2 weeks.

41:36 today at home big neg split.  Felt good.

10 miles 109:34

35:23 - 5 miles

34:10 - 5 miles

Weather was awesome, cool and sunny little wind.  The wind though mild was into me on the way back which was great seeing it was a neg. split.  Need start to rest up for Toledo.

6 miles outside in the Tecumseh area 7:07 avg.

Tired today probably lack of sleep and not to motivated to run on easy days with the marathon around the corner.

3 at 8.3 with some 3 incline throughout. 

10 tempo tomorrow with G then taper for next week.

Lasalle with G this morning, weather was perfect nice and cool with little wind.  We wanted to run 109ish so a bit like a tempo run.  G had a stitch and I decided to keep a good pace going.

5 - 33:59 - 6:45 avg

5 - 33:07 - 6:40 avg

107:06 - 6:42 avg

My garmin was not working with the proper pace and time but I knew it was keeping track of the proper miles and calculating the the right pace when I hit the split.   I wonder if it was working that I would have been able to give a little kick so I could have run a sub 107.

G although did not eat enough for breakfast and had a stitch and still ran just under 109.  I would love to break 107 this year at the Crim only problem is the humidity and the hills.