route 66 half-marathon

I had planned on running a 1:16:59 but the early hills were more challenging than anticipated, my fitness level isn't what I thought and 1:18:25 will have to be good enough for now. 7th overall, 1st in age group and 1st master in a large field should be satisfying, but I know I've got work to do. Everyone else seems to be impressed but I know I'm missing a gear. I'll be looking for it.

back on track

claremore track on a cold cloudy evening. 1 mile warm-up from post office,
10 x 800's-trying to find the pace
302,246,250,247,250,243,245,247,242,248
1 x 1600 5:45
1 mile rj
this is the 3rd 800 work-out this racing season.
i want to run a 1:16 something in the worst way.
smart pacing, engaging in the right race, weather... these are the keys to my success on Sunday.

OKC 12K STATE RECORD

A cold front entered the arena about the time I got there. It went from a mild upper 60's to a cold foggy lower 50's.
I fnished 2nd overall.
Broke Mike Kelleys record by a mere 12 seconds. (That's cutting it close). I ran 43:28 (22:08 out) (3:41 per K) negative split 21:20 return(3:33 per K).
Thankful that David Wray was there as he pulled me through the race. I drafted off him going out against a n.w. wind, then he accelerated at the turn-around and I hooked on the best I could.
David broke Gary Madisons old record (age 42)by only 4 seconds. It was very difficult to hang on but that's always the case when you're chasing the clock.
Any way that's 44 state records now and it's good to be back in the game.

Another State Record at Jenks

I started out way too fast (5:38 first mile). I never got into a comfortable rythm.The hills, a strong south wind, no competitors to share the agony, and poor pacing kicked my ass. I finished 2nd and probably could have won if I had not stopped 4 times during the race. I payed the price for unwise racing.I still managed to break the old record of 1:21.25 by 3 minutes and 3 seconds.

1:18 .22 is not what I had in mind but in 2 weeks I can set the record straight (weather permitting) and run a 1:17 or under at the Route 66 Half Marathon.
Cara, Tom and Will were there to support. It was a beautiful day to share with them.

repeat 800's

I'm sticking with my old routine of 10-12 800's at 5:30-5:40 mile pace. I've done these for several years on the Monday before a Saturday Half-Marathon and the results have been very good. I ran a mile warm-up, then
10 x 800's
2:45,
2:40,
2:38,
2:40,
2:44,
2:43,
2:47,
2:44,
2:47,
2:39
then a mile recovery jog.
Wednesday some quiick 300's, then rest the remainder of the week.