Sat October 2nd - 10 Mile - 16mi

Time of day 7:30 AM
Distance 10.00 mi
Duration 54:21 @ 5:26 min/mi
Shoe Zoom Streak Xc (NZS)
Route Capitol 10 Miler 2010
WUCD Shoe Air Pegasus (NP27)
Distance WU/CD 6.00 mi
Comments Warmed up around 6:30 am for the race. I was still feeling last nights beer and Mexican food, and the locked up porto johns made for a long line that made it impossible to take a slam before the race, as the officials were warning that they would not delay the start. I decided to take a risk and just get some strides and scope the competition. Outside of Guy I was looking for other potential runners who could run a fast race and threaten my spot on the podium.

The race went out faster for me this year, with a 5:15 opening mile, this worried me slightly but I was feeling really comfortable and tried to just allow my pace to come naturally. Guy and another runner took off about 10 secs ahead and never looked back. There was a small pack forming behind me as things were sorted out in the first mile. I was working alone but just tried to relax. I put about 15-20 secs on the remaining runners over the course of 5 miles (27:03). The next two miles were rolling and I backed off on the pace to set up for the final 5K. 2 other guys in the field caught up to me around mile 7. I let them pass to see how they were feeling. One guy pushed the pace from the front and I had to fight to hold on, but he seemed tired and soon backed off again. The guy behind me went for a surge and took the pace up again. I was dropped about 10 meters but the pace slowed again and I was able to latch back onto this group. We all seemed to recover around Oregon Hill with the long downhill section. It was now all about setting up for the finish. after mile 9 there was a long half mile uphill section. None of us wanted to take the lead up the hill and resulted in around a 3 minute half mile. Once we got to the top we started preparing for the sprint. I new I had a stronger kick but was hurting from the incline despite the slow pace and from pushing the first 5 miles alone. The last half mile was a hard downhill and a sharp turn before a final 100 meter sprint. The two guys made a move with 300 to go to try and drop me but once I got rolling I was able to hold them off after the turn and stretch it out over the straight. The final 800 was 2:23 I would have really hoped to have gotten under 54 but was pleased to get into a good fight and not only run a PR but to commit myself to a race; usually I get stuck between the elite and the amateur, running by myself. Good day, Im glad I decided to make the trek back down south for the Capitol 10M for the second year straight. New Vomeros are also a plus...

3rd Place overall

Splits;
5:15
5:29
5:23
5:31
5:25
5:31
5:30
5:28
5:25
5:23
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Fri October 1st - Easy Run - 5.5mi

Time of day 2:00 PM
Distance 5.50 mi
Shoe Air Pegasus (NP27)
Comments Easy pre-race with Jay and ryan on the old Monument out and back. Feeling good
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Thu September 30th - Easy Run - 3mi

Distance 3.00 mi
Shoe Air Pegasus (NP27)
Comments resting, loosen up. I dont think this deserves posting
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Wed September 29th - Progression Run - 8.5mi

Time of day 7:00 AM
Distance 8.50 mi
Duration 54:45 @ 6:26 min/mi
Shoe Air Pegasus (NP27)
Comments Met up with David Bruce for filming my new video piece this mornign. I set up a camera mount aiming back off the end of my bike for Bruce to ride while I ran behind, cropped in the frame. We started off really easy at 7:10 pace with the plan of slowing progressing close to 6 min pace. The goal was to get me tired over time. Once we hit 6:45 pace I told him this wasnt working so he dropped us down to under 6:20 with the last couple of miles around 5:40. I had no idea we were going that fast, but I think there ended up being a steady progression that will come through in the film over the course of an hour.
Going to take the next few days light. Feeling strong
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Tue September 28th - Easy Run - 8mi

Time of day 1:00 PM
Distance 8.00 mi
Duration 1:00:00 @ 7:30 min/mi
Shoe Air Pegasus (NP27)
Comments Easy hour on the treadmill. Wanted a good recovery day...
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Mon September 27th - Steady State Run - 9.97mi

Time of day 6:00 PM
Distance 9.97 mi
Duration 1:05:00 @ 6:31 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Started off really easy for the first 2.5 miles, picked it up the last 3/4 to a steady pace around 6:10-6:20. Back off tomorrow, before tempo effort on Wed. I think Im going to drop the mileage this week to recover some.
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Sun September 26th - 5000m - 10.107mi

Time of day 8:30 AM
Distance 3.11 mi
Duration 16:10 @ 5:12 min/mi
Shoe Zoom Streak Xc (NZS)
WUCD Shoe Air Pegasus (NP27)
Distance WU/CD 7.00 mi
Comments Went out to enter in the Main Line 5K this morning in Wayne, PA. Weather was perfect and it was refreshing to see an organized race that was being handled really smoothly. Good sponsors, easy to register and everything was under control. The course weaved around streets in a small neighborhood. There were some tough hills especially in the second half of the race. Sadly I didn't get to preview the course before hand so every hill was a surprise.

At the start 5 guys took off ahead of me. I tried to stay conservative with this being my first race back in over two months. I let them go, but eventually caught back up with a guy that dropped off. There was one really tough hill in the last 800 that stopped everybody in their tracks. Dont remember too much of the race, but ended up catching one more guy to place 4th in 16:10. Was reeling in the 3rd place guy but just ran out of space. Felt surprisingly smooth today, wish the time was a little faster, but no doubt on a faster course I would have been under 16, or if I haven't been cranking out mileage for the past 2 months.

Recovered in minutes and went out for a quick cooldown. Just missed the podium and the money, My time would have been good for 100$ last year. Just my luck.


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