Master runner

Had a good race in Little Rock ...

started out by waking up 4:45 on interal alarm clock and hoped in the shower and was out before wake up call. had a nasty cup of in room coffee and decided to drop a few bucks and get some starbucks in the lobby. to my suprise they had free starbuck coffee and breakfast for the marathoners...i shot jake and scotty a quick text to let the know... i couldn't pass on a good cup coffee and otis spunkmire muffin.

Shortly after jake and I boarded the shuttle bus and had a lost bus driver.. he ended up dropping us off as close as he could and we walked  in and found the elite staging area...Little Rock Marathon did a fine job of taking care of us and have to say that a lot of marathons could learn a thing or two from them.

team JB and scotty did warm-up with a little over a mile made a few pit stops and did a few strides and stretches before going all out race suit on.

My nerves weren't too bad i actually felt really relaxed at start. I had a master runner that seemed very intested in me and knowing more about me as we were staged before gun time.

Team JB lined up together and Scotty D on the other side with the dead coyote dudes, we took out at a very comfortable 5:15 pace and when we turned back to W. i could feel a small head wind. I could right away tell that i should get to a closer pace of what i felt i could run on that day Jake and some of the lead packers quickly went out of site... i kept the dead coyote dude in close site and seemed content up to 10k behind him.. after that other than a few wheel chairs i was running alone till about mile 10 where 2 really big dude blew by me and stayed about 4 secs infront of me till they took the marathon turn and i took off on the 1/2... sortly after the marathon course and 1/2 reconnected for about another 1.5 miles where i fell in right behind the lead marathon pack that had two kenyans and a white boy..i was between them and jake. i pretty much cruised in solo from this point on. giving a wave here and there to some spectators.... my garmin had me about .3 over which kinda confused me as to where the finish was gonna be. 

connect.garmin.com/activity/280172504

Was pleased with my race - PRed  offical time 1:14:13 but was about 31 secs off of the all time master record in AR.  Pay out was 250 bones... feeling good about my training and lookin forward to some better races to come.

had a good massage right after race. then shuffled some easy miles out to see where jake and scotty d were and how they were doing.

Big slim Jim , Jas and I did a PF run. Jas turned back at 3.25 Jim and I went out to 4 and came back...worked in a 8  10-15 sec strides at the end of the run.. legs felt really good after strides.

Feeling like I should be able to hit all my scheduled workouts this week.

PF'N

Connor and Andres met me at the police station and we did a quick 1.5 out and back warm-up dropped off hoody at the car and did some form drills before we started the workout....

Warm Up 

I was really sleepy and hungry was really wanting to just go home and eat and nap but I ran instead. I was really  glad I did afterwards. 

The pace was good and legs felt better than I expected after the race Sunday. We were supposed to hit them at 5:40's but we always go a bit faster, my watch had a misread and i lapped it about 800m into the first repeat to try and get an accurate pace.

Repeat W/O 

Connor fell off pace on #3 he was breathing really hard and i figured that his asthma was bothering him after spending time with Scotty this weekend and his asthma acting up. I was wrong he just needed a port break...I took off on the 4th because they were gonna leave after it and I didn't wanna stay out any longer than I had too. So I ran the last 3 solo and

 Cool Down

did my 3 mile cool-down. My legs really tightened up good afterwards. I think lack of water had a lot to do with it.

PF 10 with Jake on base. 7:12 pace average. Beautiful day to run.

4 miler with the dashers

3 mile warm up 

W/O was 10 mile tempo at Marathon pace(5:55)

I hit (5:57)  

pretty much just went by the best effort i could, winds were 20 mph with gust up to 30 from the south....and it was hot. felt pretty decent when i got the wind to my back finished up with the last .5 mile into the wind. I was glad to be done and was wishin i was a little closer to the car.

did 3 mile c/d 

PF 9

(7:47 pace)

took out with big Jim, Sorcha, and Jas. 8 X 10 sec pick ups on the way back on a out and back on base run.

Windy Windy Windy Run

Dropped a couple of waters at 10 and 5 miles then met Big Slim Jim and made a new running friend, Daniel Stone, who I met through Sammy D. 

Anyway we took of into what seemed to be 50 mph wind running south and hit the first water stop and took a quick pit stop.  We were trying to figure out what we were planning on doin for the later part of our run where we wanted to pick it up with 4  to go. We got down to about mile 10 where i dropped the other waters out and I gave Daniel a gu i had been carrying around in case i needed it and we took off about a 1/4 mile down the road i realized i didn't have my car key and figured it fell out when i pulled the gu out of my pocket so we made a quick job back and sho nuff there it was shining in the ditch. Lucky for me. Went through some good hills at 10-13 and then into 30 mph gust for 2 more miles... 

Someone was holding a crit bicycle race that we watched about 4-5 waves of people going around during our run. a lot of college teams were in it.

We decided to head on back to the car which gave us 14 so we did a 3 mile out into the wind and came back with the wind to our back.... 

i shuffled around the parking lot waitn for big slim jim to return and we did a few stretches then i came home and make a killer breakfast. 

LONGRUN