Longest Run to Date

Rolled up 14 miles early this morning. Started with Bob, Anthony, and Gordon. Finished alone. Stayed with Bob until about 3 miles remaining when he pulled up his anchor (me) and finished strong. I, on the other hand, finished ... laboring. But the other two guys didn't catch me so somehow that feels good. We started at 5:30 am. The temperature was 75 and the humidity was 91% (I know I said earlier there wouldn't be any other weather reports. It's just so hard to neglect this important factual information.)

I think I'm getting stronger as we stretch out the runs. I need to analyze the times but at least that's the sensation I have. I was very happy to be done but was really struggling in the end. In an effort to avoid the last couple miles deteriorating into "garbage miles", I tried running 1/4 mile fast followed by 1/4 slow. Don't know how much it really helped time-wise but at least it was a little mental game to get me through to the end.

Here are my mile splits:

9:48
9:12
8:55
8:53
8:52
8:55
8:46
8:44
8:41
9:00
8:52
9:25
10:06
10:02

14 miles @ 9:09 (Total time = 2:08:11)


After the run ChampionsFit was holding it's formal registration and kickoff. Since I missed my wake up call and dashed out of the house to make our 5:30 start, I forgot my checkbook. I suppose I'll register online. Registration continues through next Saturday.

Tried new running fuel today. I have been drinking about 20 oz. water on the long runs and eating GU (either plain or chocolate). Last week, the GU seemed to just sit on my stomach. Today I tried mixing GU's powdered product with my water and ate Clif's blocks instead of GU. Frankly, I didn't notice anything good or bad today. Maybe that's a good sign. I plan to keep experimenting with fueling products until I figure out what's best for me.

Run Wild 5K Produces PR

Clocked a 21:35 at this morning's Run Wild 5K in Uptown Park. This shaves 24 seconds off my previous best. (Thanks to my new Garmin for giving me a clue as to where I was with pace and distance for the entire race. And special thanks to Stephanie who serendipitously happened to appear just before the 1 mile mark. She offered encouragement, support, and these wise words "Pace yourself, Cory." Having run with me at the Cinco de Mayo 5K, she knows my "fast start weakness" all too well! Thanks for the timely reminder, Stephanie!)

1/2 Mile Splits

3:19
3:22
3:27
3:35
3:34
3:25
0:52


... I'll have more on the race later ....

Jonathan also clocked a PR today.

Alternate Route for Easy 5

It has been raining a lot lately - including this morning. I decided not to go to Memorial Park. I figured part of it would be under water. I met Cameron at the Y on the way home and we started on my usual Saturday run route. The plan was out 2.5 miles and back. Cam has been sick and probably shouldn't have been trying to run today. He had no fuel in the tank so dropped off at 1.5 miles. I went out another mile and came back but he wasn't there. I thought he must have gone back to the car but was worried since he's not familiar with the neighborhoods in that area. He wasn't at the car. I drove the route in reverse and he was waiting at the point he originally dropped off. It was getting dark so I was glad he went back to that spot. He said after he stopped and I went on that he walked down the street. I'm still not sure how I missed him on the way back. I told him I'd be back in 20 minutes and later figured that I was probably back to where I left him in 18. Anyway everything turned out fine.

EASY 5 MILES

44:51 for 8:58 pace

mile splits
9:10
8:59
8:44
8:54
9:04


I'm considering running a July 4 5K on Wednesday in place of my scheduled tempo run.

Training Schedule: July 2 - 8

Mon. - Easy 5 miles @ 9:02
Wed. - Tempo 5 miles w/3 miles @ 7:34
Sat. - Long 14 miles @ 9:02