Running To Beat Mark

Obviously would want more, but today was emaurine's half-ironman and I wanted to make sure that I did not miss her so settled for 8 of up and down a stretch of 2 hills. She did awesome!!! a new pr and 20th in her age group out of over 100 racers

My own fault, I missed the turn got home three hours later than expected = zero time for a run...

mostly easy running did do 12x200 to shake it up a little, had done 5 easy days (even an off day) needed to get the legs turning over a little

easy

1 mi warmup

10k Time Trial in 38:24 2mile loop course then an extra .21...

Ran at the edge of comfortable and pressing, body/stride felt relaxed except that even though I used the restroom right before the start of the run... I had stomach/needing to use the bathroom issues from the half mile point on

2 mile splits are 12:32, 12:29, 12:24, and then a little over a minute for the .21... Temperature wise great for running but over 25mph winds 

The fact that this was only 40 seconds slower than my PR for the distance either shows that I am in pretty good shape (for me) or I never knew how to run a 10k race (maybe still don't!!) or another option that I have not thought of yet!

Easy saw some trick or treaters as I was heading back in

Not a good week. I had the good time trial on thursday but overall just not a lot of energy especially today and also have had some heel pain. Ideally I would have got a 20 miler in today, i will try for this tomorrow.