Time of day 5:45 PM
Distance 5.00 mi
Shoe Supernova Glide 4
Distance WU/CD 10.50 mi
Comments Beautiful scenic Valley Forge in near perfect conditions. Warmed up with 4 miles and a handful of strides. Course consisted of long up and down hills on a small paved trail winding through valley forge. Big hills on miles 2 & 3, nice long downhill after mile 4 with a tough uphill finish over the final quarter mile. Got out comfortably and felt really relaxed through the first mile holding back in around 10th place. Pushed the first major climb on mile 2 to test the waters and try to latch onto a few runners who had jumped to an early gap. Effort was harder than mile one but considerably slower. Caught 2 runners but was dropped again on the down. Going up the 3 mile hills I passed both for good and made a move on another runner, managed to catch him before the 4th mile. On the long down after mile 4 I was caught by two runners, one from my team (PRTC). I wasnt hurting, but was just having difficulty pushing the downhills; my rhythm just felt off and forced. At the base of the final hill I made a quick surge and caught one last runner. Passed him hard and he had no response. Continued to push to catch my teammate but there wasnt enough real estate. Pleased with the run considering the course was kind of tough and I managed to negative split after the hard uphills. Making progress. Did a long cool down with the team, over 6 to make it a solid long run effort today. Held out for 7th place overall and 4th finisher for PRTC. Splits below:
5:24, 5:38, 5:35, 5:31, 5:22
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