Feet fail me not

Outdoor run/Centennial Trail 0618AM
-10 min speed drills
Tempo/Splits
1    9:44      9'44"/mi
2    17:35    7'51"/mi
3    25:13    7'38"/mi
4    33:03    7'50"/mi
5    41:06    8'03"/mi
6    48:58    7'52"/mi
7    56:45    7'47"/mi
8    1:07:16 10'31"/mi

Gym/recovery/strength training
- 10 min bike, easy pace
Core
- lower back extensions, 25lb 3x25
- side raises, 25lb 3x25
- situps/pushups 3x25
- hanging trunk twists 3x10
- dragon flags 3x7
Upper
- cable pushups/fly, 30lb 3x10
- incline bench 135lb 2x10, 125lb 1x10
- pullups 3x10
- arnold shoulder press 35lb 3x10
- dips 3x10
- dumbell pullovers/lat row 50lb 3x10
- shoulder shrugs 50lb 3x10
- dumbell (delt) front-side raises 3x10
- dumbell bent-over row 20lb 3x10
- dumbell curl 20lb 3x10
- standing lat pulldown 40lb 3x10  

Outdoor Run/Centennial Trail 0534 AM
- 10 speed drills
Splits
1    9'45"/mi
2    8'05"/mi
3    7'26"/mi
4    7'36"/mi
5    7'57"/mi
6    9'49"/mi
Gym/Core
- 20lb MB twists 2x40
- MB/FB plank 2x30 sec
- Single leg deadlifts/Bosu 20lb 2x10
- Dragon Flags 3x7

Gym/recovery/strength training
- 10 min bike, easy pace
core
- lower back extensions, 25lb 3x25
- side raises, 25lb 3x25
- situps/midcrunch 3x25
- MB trunk twists 16lb 3x40
- MB/FB plank 3x30sec
- dragon flags 2x10,1x7
upper
- cable pushups/fly, 30lb 3x10
- incline bench 135lb 2x10, 125lb 1x10
- pullups 3x10
- military press 115lb 2x10 105 1x10
- arnold shoulder press 35lb 3x10
- dips 3x10
- dumbell pullovers/lat row 50lb 3x10
- shoulder shrugs 50lb 3x10
- dumbell (delt) front-side raises 3x10
- dumbell bent-over row 20lb 3x10
- dumbell curl 20lb 3x10
- standing lat pulldown 40lb 3x10  

The horse is made ready for the day of battle, but victory rests with the Lord.-Proverbs 21:31

With that said, this turned out to be a terrible race.  Aggravating pain in my left heel that
occurred a week prior, I couldn't put anything on it after the 3rd mile and started losing speed and was beginning to wonder if I could finish. I think after the 6th mile I got over the initial disappointment, decided to finish the race and stay positive and eventually had enough to muster a strong finish for me.  Its just a bitter lesson learned to let the body heal and recover.  It really does help to smile and to thank all the volunteers you encounter.

Splits
Mile    Time    Change    Avg Pace
1       7:25    --            7'25"/mi
2       15:01    + 0:11 (-3%)    7'36"/mi
3       22:35    - 0:02 (0%)    7'34"/mi
4    30:32    + 0:23 (-6%)    7'57"/mi
5    39:08    + 0:39 (-9%)    8'36"/mi
6    49:00    + 1:16 (-15%)    9'52"/mi
7    59:17    + 0:25 (-5%)    10'17"/mi
8    1:10:04    + 0:30 (-5%)    10'47"/mi
9    1:21:02    + 0:11 (-2%)    10'58"/mi
10    1:33:49    + 1:49 (-17%)    12'47"/mi
11    1:45:17    - 1:19 (10%)    11'28"/mi
12    1:57:17    + 0:32 (-5%)    12'00"/mi
13    2:06:42    - 2:35 (21%)    9'25"/mi