Well, it was a week. Definitely not great, but as I suspected I PR'd in the 10 mile distance significantly, so that was positive.
M - off (planned)
T - off (unplanned weather / PF)
W - 4.1 moderate
T - 4.1 moderate
F - off (planned)
S - 12 mile including 10 mile race in 1:11:15 - PR (old PR was 1:15:XX in a race, but it was the last 10 miles of a 22 mile day)
S - off (schedule problem, but PF would have kept me out anyway)
Total - ~20
So, not a great week. This PF is getting to be a pain!
We had a lot of snow and ice this week, so everything was indoor until the race yesterday.
The race was a moderately hilly 10 miler (424' of climb per the Garmin). Out and back, downhill 1st mile and a little of the second, third mile had a good climb and then some really good down, 3-5 were fairly flat. Coming back 6-7 were pretty flat, 7-8 had a big hill, and the last 1 or so was a steady up hill. I split (per the Garmin: 7:00, 7:02, 7:12, 7:05, 7:07, 6:55, 7:22, 7:11, 7:03, 0:13 (0.03) - 7:08/mile
I thought I could run a 1:10:00 if things went well. The first 100 m or so were still covered in ice, so I ran on the edge in the snow to keep from killing myself. That put me behind probably 10-15 seconds in the first 100 m. Really I kept a pretty even effort throughout. The hill coming back was steeper because of the downhill that came after the climb on the outbound leg. I was surprised that my splits for that mile weren't worse. I'm really thrilled with that last mile, because it was a steady grind all the way back to the start. The last 100 m had thawed out nicely after the start, so I gave it all I had, which was 6:36 pace.
Finished 12th overall, 1st in my age group. The guy who won ran a 52:xx. Set a course record and got a $150 check. He ran it solo, second place was 57:xx. I didn't get passed by anyone during the race and picked off 3-4 people along the way. Got the last person I passed in the last 3/4 mile and put 0:13 second on him. I got "chicked" by about :48 seconds, I just couldn't make any ground up on her at the return hill - she put the hammer down and I couldn't catch her. It was our State 10 Mile RRCA Championship Race and the frontrunners were fast for our little road races that usually don't have any $$ on the line.
Lots of rain on the radar this week. I'm going to try to get on the treadmill and really try to work on this PF more aggressively over the next 3 weeks. I've got a 10k I'd like to place well in and be able to walk the next day!