Four weeks to go...

So it's been awhile.

Las race was the the Navy-Air Force Half Marathon and it went fine. I got a slight cramp in my hip about the 9 mile point but pushed thru and finished just about where I wanted to. The race itself was very well organized and it was pretty easy course. Running it in PR of 1:49:35 or 7:55/mi.

Right after the race I had to get a plane and travel to Colorado Springs, CO.  I plan to run a couple time while on the trip but only managed to run twice. Both time at over 5000ft and both times just over 4 miles at 8:30/pace. Running at altitude is not the easiest thing to do. I feel as though I have no pop, nothing extra, so I just worked on maintaining a study pace.

Since I've been back I have been a little slack. Demands at work got a little crazy and I will have to work through those for the next four weeks.

Just four weeks until the MCM. I signed up for the Cliff Bar Pace Team (http://www.clifbar.com/play/pace_team/), still hoping to break the 4 hour mark.

As all my races are for the year...this one will be for GR!

Devil Dog 7K

My goal for the Devil Dog 7K ( It acually endded up being 7.22K or 4.49 miles)  this morning was maintaining a pace...I was shooting for 7:30 min/mi.

Mile one split mostly flat 7:23 min/mi. Mile two all downhill to Iwo Jima Memorial 7:03 min/mi. Around the memorial and start up the hill for mile 3 and a 7:56 min/mi pace. Mile four another 100 feet of ascent and a 7:53 min/mi pace, the last half mile was a flat 7:25/mi.

For a 33:54 overall time and a 7:33 min/mi...Top 20 finish with the winner running a 28:55 or 6:26 min /mi.

Next up Navy Half Marathon on Sunday...

Two quality runs...

First came Sunday...8 miles at a 8 min/mi pace...Overall I did well. I ran the first 3 with ave pace of  8:04, 8:05 and 7:58... next three 8:09, 8:04 and 8:48 (between 5 and 6 I walked to drink), and the last two and a half  I ran 8:10 and a 7:38... I really tried to keep a steady pace and it will be my goal to do the same next week at the Navy Half Marathon

Today was just a easy 5 miler...although it include a hill and I didn't get much sleep before hand...I still managed a 8:48 pace...I'm ok with that!

Tomorrow an easy 6 then the Devil Dog 7K on Wednesday....

Back to the grind...

I ran yesterday for the first time since the A10. It was a little slow 8:35/mi but it was good to get out there... I ran with Bobbi this morning and I plan to do a longer run 8 or more miles tomorrow.

This week I have the Henderson Hall Ooh Rah Run series Devil Dog 7K on Wed (Devil Dog) and then Navy-Air Force Half Marathon next Sunday (NAFHM).

Just seven weeks until the Marine Corps Marathon.....