Puttin' Money In The Bank (L.A.D.)

1pm, quite windy, sunny, mid-60s. Did a 5 mile out run (splits:7:55, 7:39, 7:35, 7:24, 7:18) mostly into the wind a couple very solid and long uphill climbs. Took a 2 minute rest and turned around and hit 2 miles hard. This section was with the wind. The first mile was downhill, then up and the 2nd mile finished with .4 miles downhill (6:09 and 5:50). Finished with an 8:22 recovery mile and then some with the boys.

7.1 mile recovery run today. 6 laps around the lake. Windy and 60 degrees. Terrain was considerably hilly with each lap containing 4 fairly steep hills in the 50 meter range for a total of about 24 hills. Running time 53:38 (7:33s). Splits as follows: 7:43, 7:35, 7:38, 7:40, 7:38, 7:31, 7:15

Well, 2 weeks of vacation are starting to take its toll and, although I don't have a scale, I'm suspecting my weight is up by 5-7 lbs. I've decided today and tomorrow will be strictly fat-burning miles allowing me to rest up a bit going into Saturday's race.

7.91 miles today in 1:03:58 (8:03s). Comfortable temps and morning run. I'm doing this on Sunday night, so I don't remember conditions really. Splits as follows:

8:11, 8:23, 8:07, 8:08, 8:01, 7:52, 7:56, 7:17 (.91 -- 8:02s). Standard run for the area with moderate hills.

Another fat-burning morning run, temps again in the low 60s. 9.54 miles in 1:14:40 (7:50s). Another moderately hilly run. Finished this run with a .66 mile "Sasha Fat Mile" @ 6:20 pace. Splits:

8:06, 8:05, 7:51, 7:51, 7:49, 7:53, 8:32 (this is off by about .1 I think and more like 8:15 uphill), 7:40, 2:12 (.29 miles @ 7:28), 4:09 (.66 @ 6:20), 4:17 (.5 miles @ 8:40).

Good race conditions in my book today. 63 degrees, but over 90% humidity at race start. By race finish conditions were nearing 70 degrees and 70% humidity. Coming from St Louis, I'll take this in July any day. Did a 1.54 mile warm-up over to the start. The goal was to try to break 60 minutes, but I was pretty sure it wouldn't happen on account of 1) my mileage over the last 5-6 weeks has been poor at best with most weeks 50 mpw at best and 2) this is day 17 of vacation and I have to be carrying 6-7 extra pounds (actually when I got on the scale Saturday night I was in fact 8 pounds over my normal weight, but I guess that's what 2.5 weeks of vacation does). My estimate finish time based on these facts is 1:01:30 ... and what do you know ... I ran a 1:01:21. In fact, this is a 2:15 PR at this distance over last years PR. All things considered, weight, poor training, and that its really still base-building (as crappy of a job at that as I'm doing, it still technically is) I'm fairly happy with this time. The course is entirely flat with the exception of Mt. McKinley, a massive hill, the worst of which I've ever faced in a race ... 1/2 mile up, 1/2 mile back down and of significant grade (the hill rises over 200 feet within about 500 meters and drops down the back side even quicker) and then flat as a pancake again to the finish.

Started out a touch fast in 6:08, but made friends quickly with 2 guys from Toledo in their 20s shooting to break 60 minutes. I ran with them to the base of Mt McKinley, where I had a pretty good idea they'd drop me. Had my fitness and weight been better I probably could have hung with them, but oh well. My brother-in-law found us at mile 2 (his calf was hurting, so he opted out of the run) and rode his bike along with me through about mile 7. I must also say this is one of the most scenic of races, running along both east and west bay of Grand Traverse County. At any rate I got a cramp after the hill along West Bay that hits straight at the solar plexus which killed my backside effort. I was able to fight that off and pick up the pace again, finishing very strong down the .3 mile stretch of the parade route lined with people (The parade starts about an hour after the race finish) to the tune of 5:49 pace! Given this, I should have been able to run much stronger through miles 6, 7, and 8 .. but the cramp was holding me back. After the race I got the chance to speak to a couple of people I went to high school with as well as my cousin Joe. All in all it was a great day ... splits as follows:

Warm-up (7:45 pace)

1 - 6:08

2 - 6:37

3 - 6:35

4 - 6:28 (I was right where I wanted to be to crack 60 minutes, but I knew the hill would take away some time and I'd have to make it up on the back side)

5 - 7:08 (that's the hill baby!)

6 - 6:38

7 - 6:49 (cramp really kicked in here)

8 - 6:44 (I'm starting to breath it out of me)

9 -6:26 (back on target pace, but the cramp has killed any chances)

9.3 - 1:44 (5:48 pace -- strong finish)

All things considered, can't ever complain about a 2+ minute PR on a 15k course. That's 2 PRs in 2 races early in the beginning of my 2nd training cycle this year. Things are looking good to crack my 1/2 marathon goals in the fall.