Old Fashion 10 miler
The 2008 Foxborough old fashioned 10 miler is now in the books and it is a mixed bag for me. It was a good result because I felt great the whole way and could have run much faster with no problem. It is was bad because I really wanted to negative split the last 5 miles and did not do so besides feeling great the whole way.
The wind was a whipping out there and I had the pleasure of blasting into it almost the whole way. When ever anyone in the pack went to the front they typically put in a really hard move to try to break up the group and it typically failed. Only TPS managed to throw a move in that stuck. I started to match it and then decided it was not a smart thing to do. The plan was to run even and feel good, not race, so I am actually pleased I could control myself which I typically can not. I think I saved this week of training by managing to hold off. When I run a ten miler too hard I am out of it for 7 days and I can’t afford 7 days right now. I did take one huge break from the 8 mile mark to the 9 mile mark because I was just sick of the wind. I peeled off the front and ran in 7th place the entire mile just sucking off the group. It really helped re-charge the spirit and the legs. At 9 I made a drive to run the last mile in 5:15 or so and actually got it down to 5:11. The home stretch of the race was straight into the wind and made it difficult.
Here is the data: (directly plagiarized from Mario)
22:00 warm-up, Old Fashioned 10 Miler (3rd, 53:05), 30:35 cool down.
Splits...
1. 5:30.16
2. 5:13.72
3. 5:22.37
4. 5:19.80
5. 5:02.48 (26:28)
6. 5:16.29
7. 5:21.43
8. 5:25.65
9. 5:19.95
10. 5:11.44 (26:35/53:04)
Monday 11
Training Run 6:15:00 PM - 6.90 mi @ 48:24 (7:00 pace)
Training Run 11:30:00 AM - 7.30 mi @ 47:54 (6:33 pace)
Tuesday 12
Training Run 11:30:00 AM - 5.00 mi @ 34:00 (6:48 pace)
Running Workout 6:00:00 PM - Aerobic Capacity Intervals - - 6.00 mi @ 29:36.00 (4:56 pace)
Wednesday 13
Training Run 11:30:00 AM - 7.00 mi @ 50:47 (7:15 pace)
Thursday 14 Training Run 6:50:00 AM - 7.10 mi @ 48:35 (6:50 pace)
Training Run 11:30:00 AM - 7.30 mi @ 47:24 (6:29 pace)
Friday 15 Training Run 6:30:00 AM - 9.00 mi @ 1:03:44 (7:04 pace)
Training Run 4:45:00 PM - 5.00 mi @ 33:42 (6:44 pace)
Saturday 16
Training Run 8:15:00 AM - 7.00 mi @ 50:26 (7:12 pace)
Training Run 4:30:00 PM - 5.00 mi @ 33:44 (6:44 pace)
Sunday 17
Running Competition 11:00:00 AM - Old Fashion 10 miler (Road Race)
10 Mile Road Race @ 53:04.00 (5:18 pace) Place: 3
TOTALS Running: 95.6 mi