Running To Beat Mark

Back to running! achilles felt good the whole time, had to make sure I did not go too far today to reinjure it first run back

Little local road race today about 150 runners split between a 2 mile race and a 4 mile race. I heard that last year the winning time was over 30 so I thought I would take this as more of a tempo. At start though two went out and got me into a reasonably aggressive pace. Caught both by first mile though 5:53 then kinda went two different paces throughout the race 6:26 next mile, then 5:58, and finally 6:26 again (I am now wondering if miles were marked correctly). Great news was I won the race and my wife won the female overall!! 

Goal was an hour run today, ended up doing 1:10 fast :50 slow 9 times toward the end and then the tenth rep did 2:30 on, covered a little over three miles doing that (21 minutes (some of the fast sessions went a little longer)). Legs felt good today.

Goal this week is to get a run in every day, but not as high mileage as I was a couple weeks ago, so that I am not stressing the achilles and can have absolutely no pain by next week for 5 solid weeks of training before race. 

2 mi warmup legs took a while to get going today

4 mi tempo (i did take a 10sec water break and shoe tie after 2 miles (it was over 90 still)

splits 6:44, 6:40, 6:35, 6:25 (total 26:14)

Probably could have extended this out to a 6 mile tempo or more, but still want to take it slow with achilles. Pace felt comfortable whole time which is very encouraging

Busy day, first xc meet for the high school today home meet so I had to work the meet so busy from 4:30 til 7:30 only time for four easy tonight. 

Travel to wedding did not get out today.

10 with emaurine made it into a tempo for her average pace was 8:15