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OBJECTIVE
4 mi. slow ( > 8:38/mi.)

ACHIEVED
4.01 mi.@ 8:19/mi.

5:32 AM 64° 94% 4 mph

I flipped the schedule from a 6-mile run this morning to a 4-mile run. I'll get the 6-miler tomorrow then a 4-miler on Wednesday. My legs were heavy this morning. I'm still feeling the effects of Saturday's 15.5 miles and I worked through my physical therapy routine last night.

I ran with Aaron again this morning. He seemed to be feeling about the same as me.

Last night I read that the Dana Point race on Thursday is the biggest Thanksgiving Day run in the country. They are expecting 12,000 runners. I think they've staged the starts such that the 10K goes first, followed by the Masters 5K then the 5K. The Southern California section of USA Track & Field has designated this as their 10K championship so I'm absolutely certain their will be slow smokin' fast runners at the front. If I'm not mistaken, the course doubles back on itself three times so I should get to see them at least a couple times. I'm looking forward to that and expect seeing elite-class speed in the same race that I'm in to be inspiring.



This course doesn't look fast because of the U-turns and other turns but I keep reading that it is fast and I doubt they'd make it a championship if it wasn't at least a "fair" course.

The weather is looking good for Thursday. The forecast is for temperatures in the mid-50's.

I'm considering a good ice bath and maybe a massage sometime this week before heading out for the race.

PRE RUN
weight = 161#
Clif bar & water

POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar & 1% milk