MDay-117 -- Tue. May 26

NoHo race again today, with the same 4 extra miles. Feeling a bit out of breath/unrecovered going upstairs on campus, from the bike ride yesterday, but fortunately by 6 pm when I arrived at the Oxbow I was a bit looser. Cool but buggy/muggy: went off in shorts and long sleeved top but w/o water bottle (must remember bug repellent next week!!). Keep pace nice and slow, and feel pretty good on arrival, early this time. Sign up and run a bit more, not logged, then chat with Jim F. who's been training on the course but won't race today. Then Ivan shows up, and then it's showtime. Not such a large crowd, and a much smaller fast group: charge up to trail them at start, then slow down and settle at lead of next group. At end of mile 1, taking it steady, passed by slightly younger guy who reminds me on Jon Lawless--he gets progressively further ahead, though he's my only target. Mile 2 is a bit faster, but still just holding it in a bit; starting mile three I follow what looks like a new bit of course, straight, but the two guys behind me go left as usual, so I jump over a tree and race after them. Pass both going up the hill in the woods, and then push to stay ahead. Behind me is heavy breather, so at the final 2-3 tenths of a mile he seems to be coming closer and I pull out a spiffy sprint (hill assisted), but no need, as he's not that close. Come in 7th:

Time: 20:08 (20:07)
Distance: 3.1 (3.28)
Pace/Speed: 6:08s/9.78 mph (based on GPS, not the official stats)

Comment: Best part about this was the progression: 6:36, 6:16, 5:51, and a final burst of 4:59. I hope that's the speed/hill training working. Ivan's on a half-marathon training plan and felt good too, just missed getting sub-20:30.

As usual, completed the day with a gentle run back to the car (Ivan had thought to come too, but stomach wasn't up to it), for a total extra of 4.13 miles @ 33:05.