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.....

A10 in the monsoon

Well it was very wet race, but it was a PR for the A10.
1:25:40 or 8:34/mi
Overall: 996 of 3864
Age Group (M45-49): 117 of 350

I had a nice start and a great pace for the first three miles: 7:43, 7:42, and 7:42. Leaving the stadium and heading to Downtown Annapolis (DTA). This was awesome considered we ran thru the heaviest rain I have every ran thru.

Mile four takes you up to Navy Academy bridge and 5 miles takes you up Ritche Hwy...not fun and my time slowed with a 8:11 and 8:44...I picked up the pace in mile 6 with a 7:59.

Then comes my cramp...hit hit me hard in the right calf on mile 7, while I ways heading back down hill, still ran 8:18.

Mile 8 I ran thru the cramp the best I could, walked thru a water stop and got ready for the Bridge with a 9:45. Mile 9 has the bridge and knocked out a 9:14...

And finished the last mile back to Navy and Marine Corps Memorial Stadium with 8:24 pace....

I was happy with the race and my time...I was awesome to to have Bobbi standing in the rain cheering me in on at a couple spot along the way and at the finish...Thanks, babe.

Now I get 11 days off before I run again...Ireland here we come...

GO NAVY, Beat Notre Dame!

Old v. New

Here is the elevation for the new course of the A10 on Sunday....
The old course is the dotted line. I'll be cussing mile 4.5 to 6.5 but it is just 75 more feet elevation...
I got this...

I run 4 GR!

A10 is next week?

Just one week to go before the Annapolis 10 Mile Run.

They have changed the course so my previous PR will not be applicable. I'm not sure if it will be a easier or harder course...

My fastest 10 Miler was earlier this year in the the Cherry Pit 10 Miler, when at ran a fast 1:17:35 in South County. Yeah, that's like a 7:47/mi....

I have't been able to do a lot of speed work lately so we will see what happens next week...by previous best on the A10, although a different route, was 1:28:27...I should be able to drop that! This week just has me doing a couple short runs around Ft. Myer/Henderson Hall.

Also, after finding out some shocking news that my brother-in-law (GR) is fighting cancer, I have decide to dedicate the remaining of my races to him... I will be wearing a LIVESTRONG  bracelet for the rest of the season and I will be posting his progress as well as mine the rest of the way on here...