Sunday, November 26, 2006

Training 11/20 - 11/26 & Thanksgiving Day Pie Run

Mon- Boatman Hill Rd, 6 mi, 53:24, 8:54/mi

Tues- Jaira’s Jaunt, 7.1 mi, 56:38, 7:59/mi

Wed- Rest

Thurs- Thanksgiving Day Pie Run

This year we arrived early so that we could run the 3.1 mile loop completely flat course once as a warm up. We ran at about a 9 min/mile pace and ended up at the start line about 5 minutes before the race started. Originally, I was thinking about running the 5K since I would have a better chance at placing in the top 3 in my age group. I don’t get many opportunities to run a 10K and I thought that I might have a good chance of setting a 10K PR again this year. I ended up registering for the 10K and Hugh ran the 5K.

The 10K start line was behind the 5Kstart line so I quickly caught up to the slower 5K runners so it was a bit crowded at first. The 10K course was 2 laps around the course. My goal was to run a 6:22/pace, but after the first mile I decided that maybe 6:30 was more realistic. I felt good the first loop and my splits were:

M1-6:30
M2-6:27
M3-6:39

The second loop I maintained my pace and no one passed me. I did seem to be gaining a bit on the runner in front of me, but never passed him. At 6 miles, I picked up the pace a little for the last 0.2 miles.

M4-6:22
M5-6:26
M6-6:37
M6.2-1:18 (6:30 pace)

Overall pace: 6:30/mi

My HR averaged 163 and I decided to run to cool down. At first I thought I would just run out a little, but I felt so good I decided to do the entire 3.1 mile loop again.

My time was 40:18, 53 seconds off my 10K PR which was on the same course last year. My next goal is to get my 10K under 40. I placed 4th in the 30 – 39 age group and 8th overall out of 43 runners in the 10K. Hugh placed 4th in his age group in the 5K and 37th of 159 runners with a time of 22:05. No pies (top 3 win pies) for either one of us but Hugh was only 4 seconds from 3rd in his age group. I should have run the 5K for a pie since 1st place in my age group was 20:42, but I ran the 10K to break a PR.

We didn’t win any of the door prizes which were provided by Walmart, Target, Coca-Cola Bottling Company, All N#1 Sports, and Larsigns Engraving. Chez Monet Bakery donated the award pies.

Fri- Rocky Fork Conservation Area, 6 mi, 52:40, 8:47/mi

Later morning: upper body weights, 36 min

Sat- Fulton City Trail, 9.5 mi, 1:28:00, 9:16/mi

Sun- Prathersville Loop, 12.4 mi, 1:45:56, 8:33/mi

Evening: Weights, upper body, 47 min

Running: 53.4 mi

Cycling: 0

Weight-lifting: 83 min

YTD Running: 1753.4 mi

YTD Cycling: 575.6 mi

December 2nd-Jinglebell 5K Run for Arthritis
December 9th-Cheese and Sauerkraut 10 Miler
December 31st-First Night 5K
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