I'm in Dana Point 45 minutes before the 10K. Not sure what will happen. I would like to run a sub-40 10K but today won't be the day for that ... February. I've done no speedwork since September and am still in the early build phase of my marathon cycle I'm 7 pounds heavier than racing weight. Today's course has 4 U turns and 4 right angle turns. I also had a terrible night's sleep last night. No of this gives reason for a fast time. However it is flat, at sea level and this morning's weather is fantastic.
This should serve as a good gauge of where I'm at. My secret hope is to run 40:30. This would allow me to drop down to a faster level in my training program.

I'll report back later.

OBJECTIVE
4 mi.@ 7:47-8:36
2x20 sec. high knees
2x20 sec. one-leg hop

ACHIEVED
4.03 mi.@ 8:07
2x20 sec. high knees
2x20 sec. one-leg hop

4:49 AM 47F 98% 0 mph

Felt fine this morning. This is a scheduled tapering week during the Base Phase. It comes at a good time with the Thanksgiving holiday taking me out of my regular routine.

PRE RUN


POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk