Feet fail me not

This race was much harder than I expected.  The heat, the hills and the unfamiliarity of the course  was confusing the pace somewhere close to the end  and I ran most of the race by myself with know one to follow.  My goal pace between 6'55"-7'00" was bit more than I could handle, it was tough to maintain a good efficient rhythm throughout the race.  I have roughly 2 1/2 weeks to build from this and keep grinding for the next 1/2 marathon.  This 10K has shown that I've got some work to do. Overall I'm satisfied with my effort.  Its quite a feeling running at top speed with my wife and son cheering me near the finish line.

Splits

1    6:53      6'53"/mi
2    14:13    7'20"/mi
3    21:52    7'39"/mi
4    29:20    7'28"/mi
5    37:08    7'48"/mi
6    44:50    7'42"/mi

Indoor Recovery Run, LTF Gym 0513
- 3 miles, treadmill 7.5 (08'00")

Core/upper body strength training
- back extensions/side raises/trunk twists 3x20
- situps/mid crunches/medicine ball twist 3x20
- cable pullups/flys 2x10
- incline bench 135lb 3x8
- pullups 3x10
- incline dumbell flys 30lb 3x10
- dumbell pullovers 50lb 3x10
- dumbell lat rows 50lb 3x 10
- dumbell schwarzenneger press 30lb 3x10
- dips 2x15
- bicep curl 45lb 3x10
- standing lat pulldown 54lb 3x10

Indoor run, LTF Gym 0525AM
Treadmill Intervals x 5 (06'53")

core/lower body strength training
- box jumps 4x10
- leg press/calf extensions 135lb 3x10
- dragon flags 3x6
- Hanging L's 3x 10 sec.

Outdoor run down Madison path. Had trouble maintaining a good breathing rhythm.  Exerted alot of energy for what was suppose to be a recovery run. Sometimes I forget how tough this path can be, as it starts off on a 1/2 mile incline and undulates most of the way.  If I push too hard early, my breathing becomes labored, and I suffer.  I was basically sucking for air for almost the entire run.

Splits/1:07:06 (08'23")
1    9:03    9'03"/mi
2    17:12    8'09"/mi
3    25:29    8'17"/mi
4    33:55    8'26"/mi
5    42:32    8'37"/mi
6    50:50    8'18"/mi
7    59:08    8'18"/mi
8    1:07:03    7'55"/mi

Track/Recovery Run 0524
1    12:32    12'32"/mi
2    21:42    9'10"/mi
3    31:27    9'45"/mi
Gym
- back extensions 4x25
- Dragon Flags 5x6
- Single leg lunges 135lb 3x10
- box jumps 3x10
- single leg press 135lb 3x15
- calf extensions 135lb 3x15

Rest day/core/upperbody strength training
- Back extensions/side raises 25 lbs 3x20
- roman chair situps/trunk twists 3x25
- cable pushups/flys 30lb 3x10
- flat bench 135lb 3x10
- incline bench 125lb 3x10
- decline bennch 135lb 3x10
- pullups 4x10
- incline flys 30lb 3x10
- dumbell pullovers 50lb 3x10
- dumbell lat rows 50 lb 2x10
- dumbel Schwarzenneger press 30lb 3x10
- dips 2x10
- dumbell front/side raises 10lb 3x10
- babrbell curl 55lb 3x10

Track/Gym session 0556

Tempo/splits
1    10:06    10'06"/mi
2    20:54    10'48"/mi
3    28:16    7'22"/mi
4    35:58    7'42"/mi
5    43:48    7'50"/mi
6    51:27    7'39"/mi
7    1:02:19    10'52"/mi

core/stability/plyos
- situps 3x20/mid-crunch 3x20
- medicine ball trunk twists 20lb 3x20
- plank(medicine ball and fitness ball) 3x30 sec
- single dead lifts (bosu) 3x10
- dragon flags 4x7
- hanging L's 4x10 sec
- box jumps 4x15
- single leg lunges/calf raise 60lb 3x10
- single seated leg press/calf raise 135lb 3x10