Wednesday, July 22, 2015

July 13th-19th Training

Monday: 8 miles (7:15); 1 mile (9:00 and I don't even know why I'm counting this); 6.3 miles (6:57)

Tuesday: 8.7 miles with 4xhill blasts.  Got smoked by a 4:30+ miler on all of them(7:25); 6.3 miles (6:40)

Wednesday: 8.4 miles with axed workout.  Plan was 20x1:00 on/off, slowly working into it.  I was running easily but was rolling 4:30ish (plan was to average around 4:40 or so).  My patellar tendon was hurting from the get-go, especially when I started my recovery jog.  I didn't want to make it worse, so I stopped after eight. It probably was hurting so badly from trying to chase down the 17 year old kid on the hills; Skipped second run to be safe.

Thursday: 11 miles with 9.53 miles moderate at 5:38 average. Goal was to average 5:45 or so and keep it on the easy side of moderate.  Locked into that pace but unintentionally dipped down the last few miles.  Felt good and knee wasn't bad; 3.9 miles (8:43)

Friday: 9.6 miles (6:50); Skipped second run. Visiting my aunt and uncle in Rockford, IL, so I didn't have much time.

Saturday: 6.1 miles with 4xstrides (7:06)

Sunday: 11.8 miles with DNF at RnR Chicago. Wow, terrible day. I'll write a more extensive recap later this week, but my goal in the weather conditions was to break 67. Got in a 4:58 first mile and was in 10th or so.  Gradually worked my way up and put on the brakes a bit with 5:08, 5:04, 5:07 splits.  Started slowing down with a 10:26 next two miles and then it got butt ugly with a 5:22, 5:39, 5:47. I don't know what was up, my legs just revolted and I couldn't push, even though it felt easy. It was like the last four miles of the Garry Bjorklund  half but on steroids.  After about seven miles, my knee was getting really achy and I didn't want to jack it up while running close to 6:00 pace.  Pulled out a little before 10 miles. Bummer.

Week Total: 81.1 miles. Terrible volume and an even worse race.  I felt like I was having all the symptoms of low iron but I got results in today and it's fine.  I need some training adjustments, a mental kick in the butt and to get my head back on straight.  The work continues next week.

Tuesday, July 14, 2015

July 6th-12th Training

Monday: 11.3 miles (7:18).  Last run in South Carolina and met up with my old high school buddy Ben Jackson. I felt bad that I'm living large as a PE teacher and he's only an orthopedic surgeon now. I got lost on the way to meet him and lost again on the way back to the hotel, so it was some extra mileage, that I ended up needing. It was good to catch back up with him though.

Tuesday: 6 miles (7:20); 8.9 miles (6:45).

Wednesday: 6.8 miles with axed workout.  I was going to do 10 miles of 1/2 mile on/off at 5:05/5:25 pace.  I should have been smarter with the weather and at least started 5s a mile slower than that (upper 70s with a dp. in the lower 70s). My legs felt ok, I just couldn't get going at the right speed.  Was running a little slower and it was getting toasty, so I cut it just under two miles into the session.  Will try a modified workout tonight; 7.8 miles. I was going to do 6 miles of a mile at 5:00-5:05 and a mile at 5:20-5:25.  Quads felt like cinder blocks on the warm-up with Spencer (he was just doing mileage) and on the strides as well. It was also 85 degrees at 9pm.  I felt like a chump just running easy, but fast running wasn't happening. I blame spending over an hour taming my backyard jungle with my crappy push mower in the heat of the day.

Thursday: 6.4 miles (7:29); 10.6 miles (6:34)

Friday: 10.5 miles with a five mile progression in 25:37 (balanced splits of 5:13, 5:11, 5:09, 5:05, 4:59). I was going do something different, but last night, Dave Milner told me that Jake Hurysz (3:40, 13:38 guy who just graduated from Colorado) was in town and was looking for some tempo company, so I joined in. We didn't get started with the workout until about 8am and it was already 80/74 then.  Tempo was rusty the first mile or so and then things got much more relaxed with a little bit of a push the last mile.  Nice session, especially with some good company. But recent college grads make me feel old; 7.6 miles with 3x.30 mile hill (7:36). Met up with Nathan, who is a high schooler down the road from me.  He's a pretty decent runner (4:30ish mile) and has some raw talent, so I'm adding him to my somewhat consistent training partner stable, which is now up to two runners. I wanted a little bit of intensity to block up with this morning's workout since the intensity has been so low this week.  Nathan thought I was joking when I showed him the hill I was going to use, which joins Joey Elsakr's mocking he gave me a few months ago and even my wife laughed at me and she doesn't even run.  But it's real to me!  Anyway, Nathan hammered from the start and I couldn't let him whoop me. I ran 85, 84, 84, which is the fastest I've ever run on this hill and I was expecting to open around 90. Also had to show the kid who was the boss on the last one.

Saturday: 6.8 miles (7:44); 8.1 miles (7:16)

Sunday: 19.6 miles (6:44). My plan was to run the first 14 at sub 6:30 pace and then run five miles alternating a 1/4 at  sub 5:10 pace and sub 6:00 pace.  I could already feel the heat on my back a mile into the run but felt good when I hit home for my pit stop at 9.4.  I  quickly checked the weather on my phone and it was up to 83-76.  I was feeling good, so I kept with the plan and ran my first quarter on target.  After I was done, it felt like my skin was on fire and on my second fast quarter, I could tell I would probably spontaneously combust if I kept it up, so I planned to jog it in the rest of the way. After a water stop at 16ish, I really started to wilt in the heat.  Quickly was over 7:00 pace for the next mile and dropped an 8:02 next mile.  I wasn't thirsty or anything, I was just dead.  I tried walking a couple of times but that was more tiring and would take forever to make it back home.  Walked the last .40 miles in since I was running 9:00ish pace.  Wow, that was dramatic.

Week Total: 110.4 miles.  Volume wasn't bad but less intensity than expected with lots of adjustments, excuses and whining about the weather. But hey, the dew point didn't drop under 70 one time this past week and had a good workout on Friday and before this week, was having solid session. This upcoming week will probably be under 100 again as I'm travelling to visit my aunt and uncle for a couple of days in Rockford, IL and then headed to Chicago for two nights to run the RnR Half.  It's supposed to be hot and humid, so my main goal will be to go for the sub 67 bonus.  Sub 66 may be too tough if the weather is as hot as expected.

Less than three months until the Chicago Marathon. I feel good about where I currently am but there's a couple of things I need to work on before I'm ready for marathon training.


Wednesday, July 8, 2015

June 29th-July 5th Training

Monday: 1.7 miles (9:29); 6.2 miles (7:30); 6.3 miles (7:11)

Tuesday: 9.9 miles (6:58); Skipped second run because it was Mary's birthday

Wednesday: 12.2 miles with 16x60s on/off. With the dew point right at 70 and with a race on Saturday, my goal was to run 4:50-4:55 on the fast portion and sub 5:55 on the recovery.  I ended up averaging in the upper 4:40s and 5:40s and 5:16 for the 32 minutes (6.09 miles). I had trouble finding my rhythm for the first few and doubted how many I could do but once I got to around my 10th interval, I felt better.  I was going to run up to 20 but with the upcoming race, I didn't want to run too hard.  This was my first time running this workout and it was hard finding the right pace on the GPS since with only a minute per lap, the GPS can jump some.  Maybe this would be good to do on the track with a little modification; 6.8 miles (7:12)

Thursday: 7.5 miles (7:26); 4 miles (8:44); Skipped afternoon run because I spent the rest of the day driving to South Carolina

Friday: 8.7 miles (6:54); 3.6 miles with strides (7:09)

Saturday: 12.2 miles with 4 mile race in 19:11. Plan was to run under 19:30 and stay under 4:50 pace on my GPS.  It was pretty muggy with a 70 dew point and the course had a lot of gentle, gradual hills with not many flat sections. It rained before the race, but it stopped before my warm-up, which made the roads a little more slick.  The first 1/2 mile is a gradual uphill and ran that with Adam Freudenthal at a little under 5:00 pace.  Once it was over, I pushed the pace down a hill and started to break away  First mile was 4:48, and I came through two miles in 9:32.  I was pretty certain I had sub 19:30 in the bag and came through the third mile in a 4:50 split.  I debated going for sub 19:00, but there were some hills that were bugging me, so I just kept on with the same effort.and finished with a 4:49 last mile.  Really good performance because I struggle on those types of courses and felt like I could have broken 19 if I had some people pulling me along; Skipped second run because I was at my sister's until nightime.

Sunday: 17.6 miles (7:04). Ran to Strictly Running to meet up with some people to run with.  Back in the day, I would do my long runs here during the breaks in college.  I'd get hammered by the older guys and it was some really good training.  After 3.5 miles solo, I ran with some high school and college kids and ended up breaking away with a guy named Russell and Zack Langston, who was a RS freshmen last year at NC State and is a pretty good runner.  I ran 14 with them in the 7:15 range and then stopped the run at 17.6 since I hung out at the store for a while afterwards and didn't feel like starting back up again.

Week Total: 96.7 miles.  Lower volume but I had a shortened long run and three skipped runs, so it's not that bad.  One solid workout and a nice, confidence-boosting race.  Things are starting to come around. This next week will have higher volume and plan on a solid workout and long run.

Tuesday, June 30, 2015

Garry Bjorkland Half-Marathon

The Grandmas Marathon/Garry Bjorklund Half-Marathon has always been one of my favorite races to travel to  I love the semi-quaintness of Duluth.  It has a little bit of an old fashioned feel to it, the weather in summer is nearly perfect (even though winters are long and miserable), it's a really scenic and pretty area and they even have wolves.  And best of all, it's a competitive race on a mostly flat course.

You don't want to go there in winter
This would be my third time racing in Duluth.  My first time was a decent race, my second time was the best race of my life and I was hoping I would perform well my third time.  Well, in my definition, meant 64:30-65:00 with pretty decent weather.

Before heading to Duluth, the weather wasn't looking ideal for fast racing.  It would be borderline warm and humid, with potential rain showers and a headwind for the entire route.  Taking that into consideration, I felt like I would run closer to 65:00.  Since the field was deep and competitive, I felt like there would be a big group of guys chasing the sub 65:00 Olympic Trials standard. So my plan was to hang with those guys and see what I could do at the end. 

But my main goal was to finish in the top 10, since that's how many people got prize money and I like money.  I felt like I was probably 10th-15th on paper, so with a patient and solid race, I felt like it would be a possibility.

Whatever happened to this guy?

I left for Duluth on Thursday and had a short 1:45 flight to MSP, where I was going to meet Steve Chu, Nik Schweikert and Brandon York, so we could ride up to Duluth together.  On the way up there, I had the two loudest women I've ever heard in my life yapping the entire time.  I even had my headphones on full blast and could still hear them.  I'm surprised they never shut up because people kept on turning around and looking at them, the lady sitting beside me had her fingers in her ears, the guy across from me complained to his wife about he now had a big headache and some lady even asked the stewardess for some headphones.  On the bright side, I finally got to watch John Wick, which was a really good movie and the stewardess even had some Biscotti cookies.

Don't mess with this guy's dog

When we finally all met up in the airport, we headed to Duluth, which was about a three hour drive after traffic and a pit stop to McDonalds, which was Brandon's first time eating there in several years. Since we all like to eat and it was past 8:00pm, we decided to drive straight to Vitta Pizza, instead of checking into the hotel first.  The pizza there is decent and they have a good selection of drinks.  Nik made fun of my grapefruit beer selection (as well as my raspberry wheat pick in Boulder a few weeks prior) but the kid ordered a beermosa the next day, so he has no room to talk. 

90 seconds? More like 15 minutes.

After dinner, we checked into the Radisson, I made Nik watched 21 Jump Street, since he's never seen it before.  And the next day, I made him watch 22 Jump Street.

On Friday, we just lounged around and after a shakeout run and a couple of meals, we went to the movies (I watched a lot of movies this weekend).  We were hoping to see Mad Max but it wasn't there anymore, so Jurassic World it was.  We saw it on a three-story tall screen and it was pretty decent and I ate way too much popcorn.

After finally seeing Mad Max, this guy was cooler than any of the dinosaurs in Jurassic World.

The conditions on race morning appeared to be better than expected.  The temperature was in the mid 50s and it actually felt a little chilly.  Accuweather said there would be a 9mph headwind but I didn’t feel like that would be much of an issue with all of the runners in the field.

Nik and I boarded the bus on we were on our way.  When we got there, we killed some time in the tent, I peed a million times and then we went to warm-up and were joined by Scott Mindel, who slightly resembles Kristoff from the movie Frozen.  We warmed up the direction of the course and I didn’t notice a headwind at all which was a good sign.  I got in about three miles before heading to the line for a few strides.

Stolen from competitor.com

When we started, a ton of dudes shot off.  I tried to make sure I wasn’t going too quickly and was passed by a lot of people.  It felt like I was flying, so I checked my GPS and saw I was running about 5:00 pace.  I stopped being lazy and after a few minutes, I started slowly working my way up the field.  I settled in the back of a very large pack, of what I assumed was the 65:00 crew.  I didn’t feel very smooth at all and went through the first mile in 4:54 with an eight-man pack about 100 meters ahead.  I hung in the back of the pack for a little while until people slowly fell off pace.  Some dude wearing Vibrams was even hung on for a bit, so I was happy when I passed him.


I went through the second mile in 4:57 and was starting to loosen up some as I made my way closer to the front. Anytime there was a water stop, a few guys would go to the side to get some, so I'd use it as an opportunity to gain a few spots since I didn't take any water during the race.  But someone must have freaked out about the slowdown in pace because we dropped a 4:51 next mile,before getting back to the just under 5:00 range.

After 4-5 miles, I found myself behind the leaders of the pack and was feeling nice and smooth.  We went through  10k in about 30:40 and the pack down to about ten guys.

Shortly afterwards, we reeled in Craig Curley, who fell off the lead pack that was quickly dwindling.  In a weird race moment, Benson Cheruiyot went to the side of the road, walked down an embankment and peed in the woods.  The guy lost about 30 seconds, which was a move that potentially cost him several hundred dollars.  I definitely would have peed my pants for that much money.  After doing his business, he joined our pack.

I was feeling a little giddy and debated taking over the pacing duties.  But I decided to wait until at least 10 miles because I had guys to run behind, we were still running 65:00 pace and I felt like I could make a big move if I waited.  Besides, my goal was to take a top 10 spot, so I decided to wait and not take any unnecessary chances.

Shortly after eight miles, there is a long, gradual hill.  A little over halfway up, Alan Peterson and some other dude shot off.  They were moving way too quickly for me to join up with them, so I was going to hang out at my current pace and hoped they would fall apart and that I could chase them down later on.

But I started to get passed and my legs wouldn’t let me open up at all.  I figured I was still running quickly and when I split my watch and saw a 5:17, It made sense why so many people were passing me.  To be honest, it was a little weird.  When I’m in really good half-marathon shape, I start to get tired around 5-6 miles, am really hurting around 9-10 miles, but I can hammer hard and hold my hand close to the fire and place a lot of punishment on myself.


This time, my legs weren’t hurting or in oxygen-debt. It was like I was stuck in a gear and couldn’t go any faster. It was very frustrating because I was losing ground with every mile and knew top 10 was out of the question.  After getting passed again a little before 12 miles, I went up an overpass hill, down the following hill and when I made a turn, I looked over my shoulder and saw one guy about 10 seconds behind, and Steve close to him.

I at least wanted to be the fastest half-marathoner in the Chevy Cruze (the car rental for the weekend), so I tried to pick it up and hoped I could turn on the rocket jets later, if needed. I ended up making it to the line without getting passed again to run a 65:52.  I was really frustrated with my time because I felt like I was much more fit than that, and lost a ton of time those last few miles. 

I was really scratching my head over this performance and being that I’m both runner and coach, I had to try and figure out what my issue was.  I felt better at 7-8 miles than I typically do in a half-marathon race, but I suddenly lost 15-20 seconds a mile. 

The best explanation that I can think of is that I haven’t done a lot of the long, extensive work that a half-marathon requires.  I had a good session the week before but that’s too close to be of benefit. Other than BolderBoulder and a 10k tempo before that, I really haven’t done much work at half-marathon effort.  And being that it’s so insanely humid and hot in Tennessee, I haven’t been able to get in a lot of longer running at 5:00ish pace. 

So hopefully it’s just an issue of not having much specific fitness, which isn’t a bad thing nearly four months out from your goal marathon.  As always, the work must continue without being a dramatic diva about it and making small adjustments and tweaks to the training to be better prepared next time.

But after a crappy race, Nik and I did our long, walks of shame back to the hotel (he didn't run very well either) and I killed some time lounging around and watching Silicon Valley in hopes to win Nik over to that show.

Probably my favorite comedy currently on TV

But on the way over to the hotel, I saw an Ethiopian guy finishing with the 1:30ish half-marathon crew.  He was seeded 4th and looked fast, so I checked out the results and he must have missed the start by 10-15 minutes and he ended up passing almost 6,000 runners in the first six miles (according to the tracking).  Man, I feel sorry for that guy.

Being that we just burned over 1500 calories and both like food, we decided to meet up with Steve, watch the marathoners close out the last mile and find some food.  The weather really wasn't that bad for the marathon crew (other than it pouring rain for a couple of minutes at the start) and they even had the wind change direction and give them a bit of a tailwind towards the end.  There were a ton of guys in the 2:15-2:20 range and it was a good race to do if you wanted to nail the sub 2:18 OTQ. Brandon ran a big PR of 2:18, my friend Tyler Andrews had a solid race in 2:17 and Ryan Cosens, who I raced at the Temecula Half-Marathon last November, nailed his OTQ performance with a 2:17. Michael Eaton nailed another clutch performance after his 65:00 earlier in the year, with a 2:18:00. What a difference a second makes.

Everywhere we tried to eat was completely swamped with runners, so we setttled on 7 West Taphouse.  Even though the waiter guy was your typical mopey hipster, they had decent burgers. But the best meal of the weekened was my  BBQ pizza at Pizze Luce, with my honey malt at Duluth Malt Shop being pretty impressive as well.

So race #2 of the season is down.  After an "A" performance at BolderBoulder, I'd have to give this puppy at D.  Next attempt at a half comes up in a few weeks.  Hopefully, I'll be back on the honor roll. 

June 22nd-28th Training

Monday: 8.6 miles (6:31); 1.1 miles (8:40); 6.3 miles (7:12)

Tuesday: 6.8 miles (7:16); 1.9 miles (7:00). I was going to do a light fartlek and when I got started, it was 94 degrees with an insanely high 79 dew point.  After being soaked with sweat a couple of minutes in, I decided getting in 10+ miles wasn't smart, so I was going to try again in the evening. The only thing that happened then were storms.

Wednesday: 10.7 miles (6:26); 6.3 miles with 3xhill blasts(7:24)

Thursday: 13.6 miles with 5x1600m with 3:00 jog rest.  73 dewpoint for this one, and my shoes and socks were drenched with sweat. Ran: 4:47, 4:45, 4:43, 4:42, 4:46. 1st=rusty and not very smooth. 2nd=easy. 3rd=easier. 4th=easy but a little tough the last 300m or so. 5th=wheezing pretty badly the last 400m; 5.4 miles (7:42)

Friday: 10.6 hilly miles (6:36); 5.4 miles (7:26)

Saturday: 6.7 miles (7:45); 8 miles (6:56)

Sunday: 20 miles with 5 mile fast finish (6:11). Started out feeling like crap and it took me a while before I loosened up.  Was a little under 6:30 pace at the start of the fast finish and averaged 5:13 for the fast miles.  Felt pretty smooth aerobically, except for the last few minutes because I was getting pretty dehydrated with 1.5 miles to go.  Even had a little bit of a headwind for most of it. Nice run.

Week Total: 111.4 miles. Good week overall, even with a missed run.  My workout was solid and I was mostly pleased with my fast finish long run.  I'm jumping into a four mile race this weekend when I visit some of my family in South Carolina, so the volume will be a little lower than last week. Fitness is starting to come around and with 4-5 weeks of consistency, I feel like I'll be pretty fit.

Wednesday, June 24, 2015

June 15th-21st Training

Monday: 7.2 miles (7:42); 1.9 miles (9:35)

Tuesday: 12.1 miles with attempted progression. I was hoping to do two miles each at 5:40, 5:25, 5:103.  It was insanely hot and humid and my legs never felt good at all.  I made it almost to the end of the second 5:25 but my legs felt like crap and it was way too hot.  Saw Tom Dolan running, so I finished up a few miles with him; 5.4 miles (6:46)

Wednesday: 6 miles (7:18); 9.1 miles (6:51)

Thursday: 5.9 miles.  
4x400m strides with 400m jog in the 70ish range. Felt harder than expected; 4.1 miles (8:20)

Friday: 4 miles (7:32)

Saturday: 16.1 miles with half-marathon in 65:52. Not a good race.  Felt rusty for the first couple of miles, then really loose and relaxed through 10k.  I was running behind the leaders of a pack right at 65:00 pace and around 8.5 miles, my legs decided to quit working and I started running in the 5:15 range.  It was weird because I wasn't hurting or breathing hard, my legs just were stuck or something. Who knows?

Sunday: Fathers Day=day off of running and a good nap

Week Total: 71.8 miles.  A good bit of a down week as it was a recovery/somewhat of a taper week, which meant I could be lazy when I felt like it. I really thought I'd break 65 at the race but my lack of extensive work at 5:00ish pace showed.  I'd like to be in around sub 64 shape in about 6-7 weeks, when I begin my marathon-specific work, so I have quite a bit of fitness to build.  But goals don't really magically happen because you want them to, all you can do is try your best to train properly and hope things become aligned.

Wednesday, June 17, 2015

June 8th-14th Training

Monday: 6.2 miles (7:08); .60 miles (8:28); 8 miles (7:02)

Tuesday: 7.3 miles.  I was going to do some tempo miles at the track but after getting there, the football team was out doing stuff.  I didn't feel like dealing with that, so I drove to the pavement track by my house.  Since I was in the car for nearly 30 minutes, I did a second warmup since my legs were tight and was going to try the workout on the pavement track, but my legs felt like crap and the first lane was flooded...do over tomorrow; Skipped run (didn't have time)

Wednesday: 6 miles. I was going to do yesterday's workout as 10x3:00 on/1:00 off, but man, it was insanely hot...do over tonight; 8.9 miles with 4x1600m with 60s rest. Goal was six at tempo effort.  I threw in the rest to make it a little bit easier so I could get a feel for half-marathon effort/pace with reduced intensity and hopefully become a little more efficient at it since it's probably too late to build "real"fitness before next weekend.  Ran 4:56, 4:52, 4:51, 4:54 and it was super easy, which was motivating because the dew point was 66 and the weather was over 80. For dinner, I grilled some chicken legs and was lazy and didn't check their temp before taking them off.  I thought they had a pink hue to them because of the applewood smoke but after starting on my third, I saw they were barely cooked at all. During the workout, I felt like I was going to puke anytime I thought about the chicken, which was pretty much the entire workout.

Thursday: 8.9 miles (6:49); 1.5 miles (8:06); 6.4 miles (7:32)

Friday: 9.7 miles (6:47); Skipped run. Granted next week isn't a peak, per-se, but a slight reduction in volume this week won't hurt!

Saturday: 15.1 miles with 10 miles of 1/2 mile moderate, 1/2 mile fast.  With the dew point right at 70 and the temperature about 75, my goal was to alternate 5:30 pace and 5:10 pace, with a hard push on the last one.  I finished the ten miles in 52:54 (5:17 avg.) and was right on/just under pace for the first nine and closed my last 1/2 mile in 2:14.  This was much easier than expected and I feel like I could have run 15 miles without an issue. I ran this workout the week before Grandma's two years ago and ran 51:17 with a 2:08 last 1/2 mile.  It was a little warmer and more humid this go-around and I was coming off a much better training cycle and more fit.  This gives me more confidence for next week and I like where I am four months out from my marathon; 3.4 miles (7:26)

Sunday: 4.5 miles (7:47); 9.6 miles (7:01)

Week Total: 96.1 miles.  Was expecting the volume to be at 100-105 but I had 10-15 miles in missed runs, so I don't care.  On a good note, I had two good workouts in the first time in forever.  The heat and humidity is very deceiving, but I feel like I'm in 64:30 half-marathon shape.

The big goal for next week (really in a few days) is to run well in the Garry Bjoukland Half-Marathon.  Looking at the field, I feel like I'm probably around 10th or so, on paper.  I know I'm not in PR shape, so I don't care about my time.  The top 10 runners get money, so that's all my goal. Almost all of the runners ahead of me on paper, except for a couple guys, are high altitude based.  So I'm hoping for some warm and humid conditions.  If that happens, I feel like I can potentially chase a top 8 or top 5 spot.

If the weather is good, my plan is run with the 65:00 crowd through at least 5-6 miles before slowly breaking away.  Right now, it looks like it will be slightly humid (dew point around 60), with a headwind the entire way and potential storms.  I'll have to play it by ear but the weather will be just humid enough to make people struggle that last 5k.  If conditions remain as is, I'll hang around 5:00ish pace for a while and try to start picking people off the second half.

Too many people are naive about the racing conditions and try to force their ideal race in less than ideal conditions.  If you can run 65:00 in the presently forecasted conditions, I feel that you can run 64:00-64:30 when things are near perfect.  So my plan is to go out just slower than that and hope there is a big pack that sticks to their plan so I can continue to focus on people when things get tough...as long as I'm not one of the dudes dying.

I also really enjoy the town of Duluth and am looking forward to relaxing and checking out a couple of movies with some of running friends who will be racing there.  So if you want to check out Jurassic Park or Mad Max, track me down.

And I finally posted my Country Music and BolderBoulder race stuff below this.