Sunday, January 27th, 2013

9 miles. Cape Cod Athletic Club Grand Prix race #7 (or #8? Don't know. First one I ran all year.)

Went in to this having a good few weeks of training, knowing that I'd done decent hill running and definitely steeled myself against the elements with the running this week. Still, I hadn't done any speedwork - only one fartlek - so if I was going to ask my legs to give me something in the 5:10 range, they'd likely not easily give me that.
Still, I knew the strength was there, and I knew there was going to be some fast company, so I just had to resist the urge to go out too fast or try to hang with anyone who did and hope that I could just make the best of my strengths. Plus, this is the course I've run, oh, maybe 1000 or more times in my life (my home 5 mile loop,) so I know every step, every hill and every tangent pretty well.

Horn sounded and we were off, with Mike Merrill and I out front and Scott and Rory Jenkins close behind. Rory had run a 4:30 mile indoors yesterday for a PR, so he was likely to be a bit fatigued today, but nonetheless, a solid racer.
Mike and I went through the 1/2 mile together at @ 5:20 pace or so and it felt comfortable, but the 24 degree air was going to be an issue and I could already feel it, not to mention that because of the cold and wind, I was racing in tights and an Under Armour compression shirt, which I hate to do, but it beats freezing.
Got away from Mike a bit as we turned onto Nauset at .6 or so and just kept it even. Went through the first mile in 5:19. Hit a good long straight on Cable and then a nice hill. Went through 2 in 5:18 and was alone, but I couldn't allow myself to think of how much of a lead I had, as those 3 guys behind me all have the potential to open up and find another gear.
Went through 3 in 5:20 and this was with some good hills along the ocean, so I'm very pleased with how I was able to climb and descend and not lose too much. Mile 4 was a 5:21 and for the first time, especially with the headwind, I was feeling the effect of the cold on my lungs and face.
The last mile, which was all headwind and a good couple of long hills, I knew I was well in the lead, but I still tried to get a good last one in and finished with a somewhat disappointing 5:29 for .97. Still, 26:35 for 8k and while not spectacular, it's solid and I never felt weak or tired. I just need a little speed and a day that's a bit less taxing.

2 warmup, 2 mile cooldown.
Great end to a solid week and leaves me relatively confident about Amherst and New Bedford, yet knowing where I need to do a little work over the next few weeks, and that's with long intervals and one longer hard effort per week.

M- 15
T- 12 (9/3)
W- 8
Th- 9
F- 14.5
Sa- 8.5 (4.5/4)
Su- 9

week- 76 miles