EXTREME MAKEOVER 2012

Today was an easy 40 min run.  Parked down by the river trail in SF and ran into Canyon View Park and then went around the golf course.  Had to add on heart break hill and then back down to reach my 40 min.  Great weather!

WOW I AM COMPLETELY WIPED OUT!!!!

This morning was speed day and I wasn't feeling speedy at all when the alarm went off at 5:30 am.  I went to the Mat Kearney concert last night with my son Evan and we didn't get home until midnight.  I hopped into bed and fell asleep quick, but I was still very tired.  Plan showed 3x2k with 400 m jog and then 3x200 m at the track.  I wanted to finish near the Salem track so I warmed up for 24 minutes and started the first 2k heading south on Beat Road!!! Not a good idea...I hate that road, it has a ton of potholes and the traffic just bites and the shoulder...well there is no shoulder.  So after dodging cars and holes fir the first one I did the 2nd and 3rd one past the high school towards the new jr high and then back.

splits

1 - 2k 7:51 (3:55 pace/6:20 mile)

2 - 2k 7:48 (3:54/6:18)

3 - 2k 7:48 (3:54/6:18)

1 - 200 M - 35.49

2 - 200 M - 37.55

3 - 200 M - 36.01

I really didn't like the 200's, my legs felt heavy and my feet just wouldn't turn over!! 

Ran back to the house for 15 min and then hit the shower and off to work!!! TIRED TIRED TIRED TODAY!!!  I think that I deserve at least 10 sugar cookies today for that workout!!

Plan showed 70 to 80 minute run with the last 2 miles fast.  I ran into Payson and then back down the highway into Salem.  Up past the Chevron and then home on Canal Road.  Kept the pace for the last 2 miles @ 7:01. 7:00...Then home and DONE!!!  Easy run tomorrow and then Dam to Dam on Saturday..10 mile race!

Easy 45 min run this morning.  Ran out to the base of Harry's Hill and then back home.  Kind of nervous about the race tomorrow.  I really haven't raced much over the past 2 years, hope everything goes well.

Sorry for no race report on Saturday, but I only had my iPad and for some reason I can fill in everything above but it won't let me write a report?

I really didn't think that I would PR in this race from last year, because of the bad year that I had last year and then just coming back into running again in late December.  My goal was to beat my time from last year but I really wanted to be under 1:05:00.

The race started on time and I knew that Melody and one other guy would be the fastest people out and I was right.  Ken ended up winning the mens and Melody won the womens and beat me by 1:30 min.  She is running very strong right now.  The race starts out with the 5 mile group and the 10 mile group so you really don't know what place you are in until the 2.5 mile mark.  After the 5 mile turn around I was 3 male with Melody ahead of me as well.  I had 2-3 guys close behind me but I just kept the pace nice and steady.  I was gaining on the number 2 guy and thought that maybe by the turn around I could catch him.  The number one guy was 3 minutes ahead of me and Melody was still hauling butt.  I took my GU at mile 4.5 grabbed a drink at the turn around and then passed the number 2 guy.  HE was having a hard time breathing is what he said.  I never looked back until mile 9 where you run that last long mile along the Dam.  I surprised myself at how fast my splits were on the second 5 miles.  Finished the race cooled down with Ken and his wife and then grabbed my $15 and headed back to the house.  The weather was perfect and I am so excited for this year.  

splits

6:40 6:38 6:37 6:37 6:30 6:27 6:20 6:18 6:12 6:07