AM race and MP workout after: WU with strides, 5k race - 17:38 - 5:37, 5:43, 5:50, 0:27 2nd place by 15 seconds - hung with the 1st place guy for 2.25 miles and then he maintained pace while I slowly faded on some of the hills that are later in the course. The finish is downhill, so everybody smokes that part, so there's not really ground that can be made up there. Again, I have yet to win a CR Series race! This guy today came from Dayton for the weekend to visit family... :) This course is beautiful - a figure 8 around twin lakes - its a little hilly, but mostly downhill. Also, a perfect day weather wise - 55 degrees and a shady course even when the sun did peak out. Second time under 17:40 this year - slow improvement is better than no improvement! :)
On a side note, I did get my strength training in for the day - the race prizes are cases of bottled water instead of medals. Since I stuck around and promised to pick up another persons prize, I wound up with 2 x 36 bottle cases of water to carry back to the car :)
a couple miles jogging after the race with some of the regulars. After everybody left, 7 mi. BU on the 5k course which was essentially: 5.5 MP - 49:52 CD for about a mile 8PM: 9.11 mi. easy - 1:15:17 with some slow and very controlled intervals (more to break up the monotony): 4x100m, 4x200m, 2x400m - all at like 6min. pace 100 mile Week!!
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