Notes
With my low back giving me grief last night, I was worried that this was going to go south at some point. I'd be lying if i said I wasn't full of doubt and apprehension. I feel like this always happens as race day draws closer, something comes up and what should be a more relaxed final few workouts turns into managing some little niggle. I went into North liberty via clear creek and started a fartlek at 8 miles. 3x2-3-4 on 7 min intervals. I worked into my pace up to that point and was happy to find that my lower back was fine. I am still not sure if I've been dealing with a minor cold or not but was glad that there was no noticeable lag today. Did 10 out into the 10mph headwind then turned around. I had to do the first 2 pickups into the wind towards the end and they seemed to be the most uphill sections as well. when I turned around I didn't feel a tremendous push from the wind, rather it felt like I was just no being restrained anymore. 5:12/5:17/5:07 pace for the first set of pick-ups. I was back on the Clear Creek/North Liberty Trail for the middle part was lucky to not get stopped at any of the crosswalks. The pace settled into a nice 5:0x's rhythm that took focus but wasn't all that taxing. 4:59/5:08/5:08. The 4 minute pick up on that set would've been faster had I not had to go up a super steep hill for the last 40 seconds. 5:04/5:08/5:09 for the last set. I was not looking forward to having to do the last 4 minute surge ont he winding rolling path between Camp Cardinal and the XC course but luckily that section corresponded with an easy 4 min instead. I was able to keep the easy minutes between surges at a consistent 6:00-6:10, with a couple faster. Last real long run in the books.