Saturday, April 12, 2014

4/12/14 Spring Forward Tacoma 5K

8th annual event, but my first time here.  I had not planned to race today but Jody suggested it and who am I to decline a "race date"?  She is building up her speed and a 5K today works well for her.  I had that brutal run at Carkeek Park last week.  I took it very easy as a recovery week and still felt beat up and tired on Thursday.  Rested yesterday and I will just hope for a good run today.  No time expectations.  I have not raced a 5K since December (22:37) and when I get a look at this course I know that it will be tough.

This race has a lot of positives and I am surprised that more runners are not here.  Start and finish at the historic Stadium Bowl.  Cheap entry fee, with T-shirt and it is a fundraiser, with all proceeds going to autism programs.  I have run past this High School stadium during a race, but I have never stopped here.  This view is from the parking garage.  Free parking, plenty of restrooms, chip timing, lots of volunteers, very well organized.  But getting up and down those

Jody and I get our numbers and T-shirts and walk back up to the car.  We head out for some warm up miles, but get distracted by Bob Martin and Bullseye.  Great to see him here.  We have no idea where this course goes, but we learn that it will be hilly.  It will start up the hill a ways and then finish on the track so we will get a net downhill.  I warm up for about a mile and do not feel all that good.  Then Jody wants the car key to take her jacket back.  I offer to run it back for her.  At the car I remember that I do have my racing shoes in the trunk, ones that I use for less than a half marathon, Brooks Launch.  I was not sure if I would wear them today, but here I am back at the car so I put them on.  I wonder how much is mental, but as soon as I am jogging back I just feel so much faster.  I put on some strides and am ready to race.  It really does feel different and I wish that I could wear them for marathons, but my arches do not like that.

I run over to near the start with my camera, to get one photo of the course, and the hill.  Runners are just starting to gather there.  Back to the car to drop off the camera and then get to the start line.

Start - Nice to see  few of the usuals. Bob, Marci, Judy, Barb and Erik.  Erik has been beating me now for 15 years!  He has run this before so I plan to stay behind him at the start and see how it goes.  Nice wide street with room to run and we start off on time.  I follow Erik up hill and downhill along nice residential streets.  Some big houses with amazing views.

Mile 0.74 - A nice downhill and I happen to look at my watch to see my mileage and that my pace is 6:54/mile.  Faster than I should be going. Up and down but nothing too steep.  Around the lolipop part and I pass Erik on the uphill, wondering if I am being stupid.  Keep watching for potholes, there are lots of places where i could trip.

Mile 2 - Still feeling pretty good.  Legs are alright today.  Fairly flat on the out and back bit.  A mile marker says two miles, but my watch only reads 1.87.  It is mismarked.  When I finish my GPS will read 3.12.  Now a very steep downhill where I have to put on the brakes, then a wonderful long gradual downhill section.  This is where I should be slowing and tiring, but the gentle downhill is so nice I am actually getting faster.  Too far down though, now we turn and head back uphill, but not so steeply.  Not passing anyone, but also not being passed.  Longing to see that drop down to the stadium and finally there it is. Steeply down and onto the track.  Always fun to sprint it out and finish on the track.

Finish - 22:31 (7:15 per mile pace) and really happy with that.  Net downhill must have helped some.  I cheer on the other finishers and soon Jody is in.  With chip timing we get results quickly.  Jody gets third in her age group (two gel packs) and I get second in my age group (socks) 

19th of 113 who finished under 1 hour
Race#324, 5K#85

Sunday, April 6, 2014

4/5/14 Cottontail 6hr at Carkeek Park Seattle

Instead of Yakima Marathon or the Run Like a Fool 5K, I find myself in Seattle to try out the tough loops of Carkeek Park.  I need a good hilly trail workout before the April 26 Capitol Peak 55K and this seems like the thing to do.  There is a 12 hour and a 6 hour race.  When I registered, they stated that the 12 hour starts at 6AM and the 6 hour starts at 12PM.  It will be nice to sleep in a little before driving up to Seattle.  A few days before the race, the times are shifted to 7AM and 1PM with the option to start the 6 hour at 7AM if I want to.  That is tempting, and half the runners in the 6 hour race will do so, but I stick to the later start.  I also toy with the idea of running the 5K in Olympia at 9AM before driving to Seattle, but that just seems like too much for one day.

Loops are 1.93 miles with 436 feet of elevation gain and loss per loop.  There is a 0.84 mile short loop that can be run too, a good option for later in the day, but that still has most of the hills and I won't try it.

I have been warned that 6 hours is not enough time for me to get in 26.2 miles, so I won't be able to count this as a marathon.  My goals are to enjoy a race, and get in some trail/hills training.  But when I see that Maniac Ron is able to complete the 14 loops (marathon) plus a short loop as a 7AM starter, I wonder if I also might be able to go that distance.

I get here early enough to look around and take some pictures.  The course is not as steep as I expected and there are some nice flat sections.  Betsy says that it is "deceptively tough" and I have to agree. The trails are in great shape, wide and little mud. 

 It is cool and cloudy.  Between hours 3 and 5 it will rain lightly, but I will not get too wet.

Start/loop 1 - Seven of us take the 1PM start.  Some will start even later.  We follow the RD about a half mile to where he shows us the turn for the short loop in case we want to do that later.  Now we proceed on following the flagging.  One mile in and I am by myself, one woman ahead of me, the rest somewhere behind.  Very runnable.  I walk up the stairs and steep parts to save energy but I also feel like I am going faster than I should.  The course is well marked.  On one downhill though I miss a turn and go about 20 feet before reaching a road and I know that I need to back track.  At one other junction I have to stop and look for flagging.  Now I know the course and I should not have any navigation problems.  Finish the loop in about 24 minutes.

Loops 2 and 3 - Easy running.  Feeling good.  Passing the 12 hour runners knowing that I will soon enough be slow like them.  Lots of people enjoying the park, but the race is small and I never run with anyone.  End of loop 3 and I am starting to feel a little tired.  Volunteer puts a sticker on the board after each loop to keep track.  I like the system.

Loops 4-7 - Uneventful.  They will be raffling off some prizes at the end of the day and for each loop we get a raffle ticket.  Also they have hidden Easter eggs, with raffle tickets inside, along the trail.  I keep an eye out, it gives me something to think about, but I never do find any.  I finish loop 7 (half marathon) at 2:55.  I would need to keep this pace up to make the full in 6 hours and now I know for sure that I can not do it.

 Loop 8 - I have been eating the usual ultra fare.  Usually I save the coca cola for after the race but I do down some now.  Mostly I have been alternating between the Power Aid that I brought and something labeled "Electrolytes" at the aid station.  Chips. pretzels, fig newtons.  Nothing I have not had before.  But at the end of this loop I feel it a little in my gut.  That too is normal.

Loop 9 - Stomach getting worse.  It is not the usual nausea though.  More a pain in the abs.  Enough that I mention it to the volunteers.  I wonder if the pounding down the stairs has pulled my abs a little.  It does seem worse on the downhills.

Loop 10 - How much farther should I go?  Getting some pains in my feet.  Stomach/ab pain getting worse.  I decide to take my time and do one more loop and quit before things get even worse.

Loop 11 - Knowing that it is my last loop I take my time and enjoy it.  Stop to enjoy one last view of Puget Sound.  So much walking that my legs have recovered a little and I am able to run up some of the lesser hills.  Clock hits 5 hours.  I could do a short loop or even another long one, but it seems like the smart thing is to call it a day.

I finish up and feel good about my effort.  Take my time putting on dry clothes and I stay for the raffles, but do not win anything.  Now that I am not running I realize that my stomach is cramping up and then quickly releasing every couple of minutes.  Sometimes it is quite painful.  I don't think I have ever experienced anything like this before.  The drive home is a little worrisome.  I time the "contractions" and they are happening about every two minutes.  From drinking a little coke while running?  From the pounding down the hills?  From something else I ate?  Glad to get home.  Warm shower and I lay in bed for a little while.  Cramps subside and all is fine.  I eat a little food and am back to normal.  Not sure that I need to come back to a race at Carkeek Park, but at least I can say that I have run there.

5:11:00 (forgot to stop my watch, so time is estimate)
11 loops, 21.2 miles, 4,796 feet of elevation change
13th place of 15

Monday, March 24, 2014

3/22/14 Dizzy Daze 12 hour - Green Lake, Seattle

 My first time here was in 2011.  Happy to be able to come back.  Maniac Central with tons of great folk to run with.  3.2 miles around the lake so some people I will barely see all day.  Race directors Betsy and Matt know how to put on a great event and the food selection is astounding.  The weather is even amazing. Cold at the start but it will warm up a little and be dry all day.  For a 12 hour race to count as a race in the Marathon Maniacs club I have to go at least 50K (31.1 miles), so I will have to complete 10 loops and that will give me 32 miles.  My plan is to hopefully add an 11th lap and finish with 35.2 miles and a body that does not need weeks to recover.  No serious time goals.

7AM - We gather for a quick briefing ("keep the lake on your left") and off we go.  There are so many people that I would be happy to run with.  We are all packed together of course and the trail is only good for two together.  I start off nice and easy and after about a mile I feel like going faster so I work my way around a pack and get moving, probably faster than I should.  I find myself with Katie and we talk and run the whole rest of the loop together and that is great.

Lap 2 - Run with Michael.  We talk goals and I like his quest for his 100th marathon in Washington State.  Later I will look at my numbers and see that I have 97 marathons in WA, so another goal to reach soon.

The next couple of laps are pretty much by myself.  I hold a ten minute mile that includes some walk breaks.  I grab a handful of food each time at the aid station, typically roasted potatoes and peanut M and Ms.  Power aid and then later Carbo Pro.  I carry a small bottle in my Defiance vest pocket and that is plenty to get me around the Lake.  Oh and I start a tradition of having one GuChomp and short walk break every time I pass the Starbucks.

The Rogue Wave is here to volunteer and she is getting in some miles prior to that. She asks if I want to run a loop with her and her dog Jukka.  I say that is great, as long as they do not mind going slowly.  I had seen pictures of Jukka but I had not realized what a beast he is.  An 80 pound 9 month old puppy.  A puppy who wants to chase after every squirrel, crow, duck, dog and person on the trail.  It is chaotic at first but he does settle down on the backside of the lake and the Rogue Wave keeps a tight grip and control.  A wonderful and distracting lap.  I always enjoy the chance to run with RW, but one lap was probably enough for today.

There is a big board at the timing station that lists where everyone is at.  When I complete my 6th loop I see that they have correctly recorded my previous 5.  The sixth is not there yet because I just came through.  I never should have looked at that board because later I start to get confused on what lap I am on.  I have my GPS watch, and I know that I passed 26.2 miles in about 4:30, thinking that I could have run a marathon in decent time today.  I should reach 50K in about 5:30, but now all those loops have gotten to me.  I am on the far side and I think that I am on loop 8 but I am afraid that it might only be loop 7.  I catch up to Deb.  Always nice to run with her.  I am lapping her ( and yes I have been lapped by a few runners myself already) and based on that and when my mileage total (26.8) finally sinks into my brain she convinces me that I am on lap 9!  Wow, what a sudden happy moment.  It should be easy to run the rest of this lap with Deb, then one more to 50K and then a victory lap.

Before my 10th lap I linger at the aid station and totally lose my pace ( I had been slowing, but now I don;t care about my time). Chocolate chip pancake.  I carry my camera for this loop to document the path.

Last lap - Tracy is stretching but asks if I want to to run with her. She started late and has a few laps to go.  She is running another marathon tomorrow so she is in no hurry. I put the camera away and soon we are off.  We do a lot of walking and talking and it is all very pleasant.  My feet started hurting a little a few miles ago, but not too bad. Other than that and some stiffening shoulders, I feel well.   I enjoy the last lap and finish comfortably.  I feel like I could totally keep on walking/jogging/shuffling and probably reach 50 miles, but I choose to stick with the plan and leave here with a good chance for quick recovery.

I get my key chain medal and change into some less smelly clothes.  Come back for pizza.  I hang around longer than I usually do post race.  I actually have an appetite so I feast and enjoy the company.  I leave just a little guilty as I see others continuing is a 12 hour race.  But 6 and a half hours is enough for me today.  I really like the price, logistics and vibe of this event.  I don't need to go run around Green lake again any time soon, but perhaps in a year I will be back for this race.

37th farthest of 133 participants
Race#322 (on 3/22)
Marathon or ultra#108

Sunday, March 16, 2014

3/15/14 St Paddys Day Half Marathon - Tacoma

My first time here for this TCMA event.  I feel like I have not run a major event in a long time.  With over 3,000 runners including the 10K and 5K this will be the largest race in recent memory for me.  Fun to be in a big event, but then there are the logistics.  We were strongly encouraged to pick up our numbers (and long sleeve T-shirts) on Thursday or Friday.  So I went up to North Tacoma after work on Thursday.  I got to see the TCMA and Marathon Maniac Headquarters above Fleet Feet Sports which was fun.  Not fun was finding 26th street, finding parking, then waiting in a long line for quite some time.  Oh well, Saturday morning will be a little easier.

Saturday arrives.  I do get there early enough to find good parking and am ready to race.  Dry and cool, great running weather.  Fun to see Terra, Martinho, Tammy and others.  I meet a young woman from Chicago who is here for a few weeks on business.  Of course I want to tell her all the things that she should do and see.

I am way ahead of my normal monthly mileage and I know that I have tired legs.  60 miles last week and after this race I will have 110 for the first 15 days of the month.  I did rest yesterday, but I have no expectations for a fast time.  I would prefer to run comfortably hard and not blow up on the way back. Under 1:50 will be fine.

Start - Chip timed, I start with Tammy, but take off on the sweet downhill.  First mile in 8:00 but it was mostly downhill.  The 1:50 pacer is already getting far ahead of me, also going out fast.

Mile 3 - Loop back around, up and then down again.  Feeling good with plenty of room to run, but also lots of people.

Mile 4 - On Ruston Way.  Water station. Volunteer Rogue Wave sighting.  Running on my own, but having a friendly word with the people that I gradually catch.

Mile 6 - Catch the 1:50 pacer with a nice pack.  She has time in the bank for the hills and I try to keep up the pace, up the long gradual hill.  Then the turn and the real climb up to Ruston.  Tough patch here. 

Mile 7 - Looping around blocks of Ruston.  Steep little uphills and then the downhills are too steep to run effectively.  Starting to rain a little.  Happy to zoom down the final hill here and back to Ruston Way.  Maniac Deb sighting.

Mile 8-11 - Long flat rainy.  A little wind.  I draft one guy and then run with him for a while.  Nice company, he donated blood yesterday.  We start passing 10K walkers.  I am in a good groove, getting more tired legged, but holding the pace.  Up and down the overpass.  One more big hill to go.  Every once in a while someone goes zooming past me, but for the most part I am passing more than being passed.

Mile 12 - I catch up to Chicago woman.  Nice surprise to see her.  I decide to encourage her and run the last mile with her.  I am not feeling super competitive and am working plenty hard enough.  5K and 10K walkers are supposed to be on the right side, but we have to go around those who are still in our lane.  At one point we split apart to pass a little group and when we merge back she grabs my elbow.  Except it is not her, it is Lizzy Lee.  She is putting on her final sprint and says hi as she passes me.  I want to run with her so I pick it up.  Then there is the very last hill and she is faster than me, so I finish just behind her and just ahead of Miss Chicago.

Mile 13.1 - Finish - 13.17 on the GPS.  Terra and Martinho are already done and watch me come in.  Great times for them.  A little later we get a photo.  It is still raining lightly and I start to shiver.  I don't stick around much longer.  But it was a fun event and nice morning.

129th place of 930
Race#321  Half Marathon #28

Tuesday, February 25, 2014

2/22/14 Invest in Youth 6 Hour - Lake Stevens WA

I ran this once before, four years ago.  Today's race was not on any calendars and I was unaware of it until five days ago. I ran the Woolley Marathon seven days ago so it will be interesting to see how today goes.

Start - Small group, but enough to qualify for a Maniac race.  Light snow.  It is a long 2.5 miles out and 2.5 back that will be repeated.  Later in the race we can do one mile out and backs.  Last time the 5 mile course was listed as 5.15.  Today they are just calling it 5.  Do 5x a long 5 and one short out and back and we will call it a marathon.  In fact that course is about a half mile long.

I plan to hold my 10/mile pace like I did last week for as long as I can. I will incorporate many walk breaks.

Run the first half mile with Linda and then I am on my own for the rest of the day.  With all the out and backing, I will wave to Linda, Monte, Rick, Stan and a few others quite often.

Mile 15 - Three laps done.  With the exception of King Arthur I am in first place.  He is running with a dog and way ahead of me.  I am curious to know if he is planning to run the whole event.  If not, I could probably do the 50K plus a mile and be the winner.  Maniac Ryan is here to and I am not sure what he is up to.  He started early, so I assume that he is not staying for the whole race.  Both of these guys are way out of my league.  I could not hope to beat them, unless they have other plans for this morning.

Mile 17 - Right quadriceps tighten up and feel sore.  I often get this feeling at about this point in a race when I do marathons on consecutive weekends.  Can't find my S!Caps that I know I put in a pocket.  Snow has changed to rain.  Still holding my pace though.

Mile 20+ - Arthur and Ryan running together finally lap me.  Ryan has been running since 4AM.  Neither will say how far they plan to run.  When they head out for the 50K though I know that I can not run as far as they will today.  I decide to do this one last 5 miles, then one more mile and finish at 26.2.  My legs are tired and I am cold and wet.  Yes I could shuffle and walk another 5 miles but it won't do me any good and perhaps I would be risking injury.  The last long lap goes well, knowing that I am almost done.

Mile 25+ - Check in with 4:28 on the clock.  I decide to shoot for a sub 4:40 finish, an 11 minute mile will do the trick and should be easy.  I run most of it.  Happy that I have no pains, just muscle fatigue.

Mile 26.5 - Finish in 4:38.  Dry off and get some warm soup and sandwich.  Uneventful day.  Nice way to get in another marathon.  Now I will rest and wait 4 weeks before attempting any long distances.

Results Pending

Marathon or Ultra #107
Race #320

Monday, February 17, 2014

2/15/14 Woolley Trail Marathon

Second time here.  Two years ago it was super wet, but today we will be in between storms.  Big rain coming, hopefully I can finish before it starts.

Race improvements - Porta potties at the start/finish.  Also a 9AM start time which makes driving up from Olympia so much easier.  I leave home at 5:40AM and still arrive in plenty of time.  It is a long drive but at $30 entry fee, scenic and safe course, fun medal, and generous aid stations, this is well worth it.

Out and back on a very flat trail.  Various surfaces but mostly very nice for running and little pavement.  Wide trail so you can run next to someone and have room for others coming the other way.  Little trail use other than for the race which is small.  Parking right at the start/finish.  Can you tell how much I like this race?

My plan is to run about a ten minute mile out and then try very hard to have a negative split.

Windy and cold at the start.  I will wear a jacket and hat the whole way, gloves most of the way.  The Maniac jacket has pockets big enough to hold small water bottles comfortably.  It is so much better than that fuel belt.

Start - Largest group is doing the half marathon.  Many doing the 50K.  I opt for 26.2.  We all start together.

Mile 1 - Run with Maniac Tricia for a little while until it is time for me to take a walk break.  I am going to try very hard to be disciplined and run my own paces today, even if it means running mostly alone.  Any time that I get too comfortable and my pace drops to 9:45 I will walk until it gets back up to 9:59.

Mile 2 - Strong head winds.  The 10 minute mile is not quite as easy as it should be.  The wind will come at us the whole way to the turn around.  Strongest when the trail has no trees along it, just open fields.  Fun to see all the farm animals.  Horses, goats, pigs, chickens, llamas, various cattle.  Now a bald eagle sighting.

Mile 4 - First aid station.  Run with a halfer, Chris.  Nice to meet a new guy.  We get through the one muddy section.  My very new and white shoes are christened to the trail.

Mile 6.5 - Aid station 2.  Halfers turn around and I go off solo.  Trail goes right along the mighty Skagit River.

Mile 7 - Zone in on blue shirt woman far ahead.  Ever so gradually gain on her.

Mile 9 - Strongest of the winds, right in my face.  Somewhat discouraging.  I still feel fine, but I know that it must be zapping my energy.

Mile 11.5 - Short course detour onto a paved road.  Pond with seven swans a swimming, plus two more.  Back onto the trail.

Mile 12.5 - Herd of bison in the field.  Would have been fun to bring my camera with me.  Finally catch blue shirt woman.  She says that she has been zoning on the two in front of her for so many miles.

Mile 13.1 - Turn around. Right at 9:59 pace.  2:11 on the clock.  OK here we go.  Goal is now anything under 4:22, and a sub 4:20 would be awesome.  Reset the watch and soon I am running 9:30.  I remember how at Pigtails I took off at mile 14 and picked up the pace way too early and fast.  I paid dearly for it that day.  Today I reel myself back, walk until the new pace is 9:45.  I now plan to keep it at 9:45 until mile 20 or later and then see if I can go faster.

Mile 14 - Lisa Wood sighting

Mile 16 - Nice tailwinds!  Passing a few people.

Mile 19 - I like that at some places in this course you can see about a full mile ahead.  I have probably passed about 8 people since the turn around.  Now I catch up to one more guy.  But there is no one ahead of us.  I ask him jokingly if he is in first place.  He comes to a full stop so that I get ahead of him and says "No, you are".  We cruise in together to the 19.4 mile aid station.  Take two cookies.

Mile 20 - I continue to let the pace drop into the 9:30s and then walk to bring it up to the 9:40s.  So far so good.

Mile 21 - Maniac Wendy is just a tiny speck in the distance.  I would like to be able to catch up to her, but she is really far away.

Mile 22.2 - Last aid station.  I still have plenty of fluids so I just grab a cookie and get out of there.  Now some serious tail wind.  So strong a couple of times that I feel like I am riding on something.  What a great feeling for mile 22 and 23.

Mile 24 - Pace about 9:35 for this second half.  I should get that negative split no problem.  I may be able to go sub 4:20 too.  I remember that the course is a little long, so I keep working hard.

Mile 25 - First rain drops, but not much.  Now I am ready to be done.  No wall today!  What a great feeling to still have energy.  Legs are tired but I feel like I can just keep on going at this pace.  Well I try to pick it up and I can barely go any faster.  I am locked into this pace and that is fine.  Is that the finish line so far away?  No need to walk now, just keep grinding away.

Mile 26.2 - Done!  Very happy with my time.  2:11/2:05 splits!  Some of that is due to the winds, but I will take some credit for smart running.  So much more fun to feel good throughout.  No aches, pains or injuries to deal with.  I hope to run this one again for sure.

12th place of 39
Race #319
Marathon or Ultra #106
Woolley Trail Run #2

Saturday, February 1, 2014

2/1/14 Geoduck Gallop 10K

Last minute decision to run this one.  I have not been here for a couple of years.  Actually I have been protesting the short course on the half marathon.  Since I ran a 50K last week, I will do the shorter 10K today.

Good news: the course for both the 10K and half marathon have been re certified and the length fixed. Day of race entry is $35 and gets me a nice bottle opener finishers medal and a T-shirt.  As I pick up my number I ask the volunteer if it is OK for me to trot instead of gallop.  He quickly replies that although trotting is usually reserved for Thanksgiving races (Turkey Trots) it will be allowed today at this gallop race.

Great to have an indoor area for number pick up, restrooms and waiting around.  I have raced here before where we have been outside in freezing cold the whole time and this is quite an improvement.

Rain earlier and cold.  Puddles to look out for, but it is dry now.  I will wear a hat and gloves the whole way.  I also borrow Jody's Russell Wilson, Seattle Seahawks shirt.  Superbowl is tomorrow.  When people comment on my shirt I tell them that I am planning to run really fast and scramble around for about twenty yards and then head off course, out of bounds.  It will be fun to rest tomorrow and watch the game, getting in a good workout today.  Photos by Holly.

Not sure how the legs will do. I really do not know what pace to target.  Martinho is here, so I plan to start behind him and see if I can keep up.

Start - The new start line is super wide and the course will narrow down considerably right away.  You can see the chalk start line in this photo.  Within a very short distance we will be on a wide sidewalk that can hold two runners comfortably.  I should line up in the front but I end up a couple of people back.  When we start it is very difficult to get running.  I try to be patient and look for openings that will not be too rude. Keep telling myself that there will be plenty of time and room to run my own race soon enough.

Mile 0.5 - On to the roads and room to run.  Martinho is about 25 yards ahead of me.

Mile 1 - 7:28 - Martinho still 25 yards ahead.

Mile 3 - 7:30 pace - Steady running.  I feel good.  Try to catch up to Martinho but just can not do it. Nice rural roads with no traffic.

Mile 4 - Oh the big very steep downhill and then the killer uphill.  There are some people who will not run this race because of this hill.  Right now I can not blame them.  I am still running but I might as well be walking.  Really tough.  Breathing is ragged.  I get to the top but my legs are shot.  I just can not get into running strong again.  Overall pace at 7:41 per mile.  At the aid station at the top of the hill I actually stop and drink some gatorade.  Give myself just a few seconds for my heart rate to settle down and I take off again.  A guy almost passes me but as we hit a slight downhill and then turn onto the bike path, I get back into the groove.

Mile 5 - Ready to be done, but generally OK.  I should get in under 48 minutes and I am really happy with that.  Volunteers point the way where the course confuses me and soon it is all over.

Mile 6.22 - Finish - 6.17 on the GPS.  Congratulate Martinho who had picked up the pace and finished much better than I did.  Thanks to Rich, Bill and Holly for volunteering. Fun morning. Quick posting of results and I get a ribbon for first in my age group.

10th of 73
Race #318, 10K#28