Notes
I was uncertain of what i would run tonight whether to run a tempo run or some speed reps I knew the weather would b less than ideal for whatever i chose from a speed point because of the wind and possibility of rain or snow. Looking back now i was overdressed for the run. I decided to just go out with Nick Bias,Scooter,and JR and c how i felt after the last 2 nights run and go from there. I knew they would get a rollin pretty quickly. Scooter(Bridget) said something about a steady state run for about 6 miles w/a 2 mile WU and 1 mile CD at 7:10 to 7:20 pace, so i thought i can't hold that pace in the conditions after the last 2 nights runs but i thought i could keep within sight of them and hold a 7:25 to 7:35 pace. I hung with them until we crossed the southside bridge and a little way up the blvd then they picked it up and i just tried to stay steady which worked pretty good until the headwind stood me up at around the capitol i would say it was at least a 20mph headwind for at least 10 to 15 seconds that basically took my breath and i had to stop for a few seconds until it passed then resume. There was still a steady headwind as b4 the strong gust that slowed me down at leas 5 sec on the mile pace. I just threw pace out the window and focused on the effort for the remainder the run. Going up and across the bridge was a lot of fun with the wind(just kidding) and i debated when going across the bridge of whether to add on in KC for a few more miles at the hard effort and cool down to get 10 miles or just to head back to UC. To b honest at the bottom of the bridge i was pretty much whooped!(I don't know if that's a word or not, but u get the point.) I just continued to run a hard effort back to UC to the 6 mile mark and called it a day. When i stopped then i had problems with my recent low back problems that has been on and off for the last couple of months. I must have been leaning more than i thought into the headwind and strained my back which eased up after the run. Overall i am pleased with the effort for the conditions. It was still a steady 6 mile effort and that counts for something good i think. Splits for the run:7:36,7:38,7:25,7:39,7:49(up and across the bridge), and 7:26.