Notes
Temp 32 (WC 25) Wind 9 mph. Temp by end of run 34. Winds increased to 13 mph.
Long Run. 13-14 miles total. Miles 9 & 10 on the track @ 15K/HM effort. Recovery mile, then mile 12 @ 15K/HM effort. Not too cold today and there is some wind to work with. Coming out of the SW.
Moving at decent sub-9 pace today. HR slightly elevated. Went "cross country" for the two steep climbs on Shawnee. Did OK with them, but did elevate HR to low 150s. Hear Stevie Nicks song playing at car. Same one tha was playing last time I ran this way several weeks ago. Do they just have one??
In the Jr. High parking lot about 300 meters short of track when 8 mile alert goes off. Pick it up and find a nice stride. Mile 9 is a 6:37 w/ 169 Ave HR and 171 Max. Small climb and navigating the gate may have cost 2-3 seconds. Have headwind for east straight and south turn. Strong focus on second mile. Start to feel like there's a slow down, but can tell the legs are moving just as fast as before. Trust it!! Second mile is a 6:31. Ave HR 173. Max 175.
Do a 9:36 recovery mile and hit it again. Legs are toast by 200 meters. Focus in again. Use good form into the wind and try to both recover and steal seconds with tailwind. Not a lot of feel here, little too numb. Again, trust it!! Knock out a 6:34. Ave HR 169. Max 173. Jog home is a couple of 10:00 minute miles.
Probably not enough time for physical effects of today's run to soak in before next race. Mental benefit will be priceless. Excited about potential of running in what could be a very fast field of HS kids and masters. Cannot expect to beat the best, but plan on knocking off a couple of the weak. Head has been locked on a certain 46-year old former 10K national champion since last race. Last two races, he's gone 5:52 m/m at 5K, and 6:17 m/m at 10K. Don't think I'm quite there yet, but possible I could get a little too close for his comfort. All goes well and I can at least find some more motivation to overachieve...or re-light the fire in him to be the kind of runner he can still be. In the end, we're teammates, its a win, win.
Hammer goes to big city for big-time race in big-time race series. 2 windy miles on an ice covered (little kid-covered) course. 21st out of almost 500. 1st AG and 2nd Masters. In better conditions, Palm gets owned. Soon.