10 days later

9.19.16

Here we are...10 days since my back went out.  And, of those 10 days, I've swam twice. The back is getting better, and, tomorrow I may be brave enough to test it on the bike.  I must admit, I'm ready to get back to training...between my fitness level and confidence level, I have some rebuilding to do.  40 days until Austin.

Skipped Events

9.11.16

Significant back pain and spasms led to me skipping the Cowtown Classic Bike Rally and Disco Tri this weekend.  I have basically been bed ridden since Friday.  While I saw some improvement yesterday, I am still a long way from being able to train or race.  Hoping for quick recovery so I can get back on track...

FWRC Labor Day 15k 2016

9.5.16

take 3.

race reports from 2014 and 2015 here:

http://riderunrepeat.blogspot.com/2015/09/fwrc-labor-day-15k-2015.html
http://riderunrepeat.blogspot.com/2014/09/fwrc-labor-day-15k-2014.html

This race will be a staple on my calendar.

I was curious to see how I would feel today, as I had not completed a run over 7 miles since April, and, I'd run on Saturday and biked on Sunday.  However, I was feeling good from the recent cleanse, and, am beginning to feel like I am regaining a decent fitness level.

Last year, I ran much of this race with Charlie Campbell, until he pulled away at about mile 7.

I saw Charlie and several other friends pre-race,  I planned on running a pace between 9:30 - 9:40, with hopes of maintaining the pace throughout.  I turned on my headphones and waiting for the starting horn.  I got out to a decent start, and felt good.  At about 1/4 mile, Charlie ran up beside me.  The next 9 miles would be a friendly chat with Charlie.  I put my headphones in my pocket and ran with Charlie the entire way.  He was celebrating 10 years of sobriety today, so, it was a big day for him.  We continued to push each other's pace, and ran a solid race with consistent splits.  While it was not a 15k PR for me (I missed by just 41 seconds), it was my best FWRC 15k to date,  The milder temps and Charlie's company led to a great day.  14 of 23 in my speedy AG.

This was a big confidence boost for me, as the training and mindful eating are paying off.

Cox Labor Day 10k 2016

9.3.16

this should be a good weekend, with a 10k today, a bike ride planned for tomorrow and the FWRC 15k on Monday.

My last 10k, in June, was a mess, and I came in at over an hour.  I wanted today to be better.  While my running has been increasing of late, I wanted to keep my expectations in check.

I was up and out the door by 7:15 for a 7:45 start...the benefit of living close to the trail.  I connected with a number of friends pre-race, and was ready to go by the start time.  I planned to run a 9:30 pace the entire way, with hopes of speeding a bit at the end if possible.

The route started on the berm near pavilion 1, took us on the roads past the duck pond, onto the trail past woodshed, with a turnaround at a little over 3 miles.  Then, back on the trail to the 7th street bridge, up the ramp, back onto the berm to the finish.

I got out to a controlled start, but, felt a little uncomfortable.  I had a little side and shoulder pain, that felt like cramps.  I was hopeful that they would improve along the way.  I did my best to stay with my target pace, even though a few friends were pulling away early.  Mile 1 was 9:25. perfect.  by mile 2, the pain had subsided and I fell into a steady pace.  Miles 2 and 3 were 9:19 and 9:16, respectively, I made the turn and continued.  I walked 1/2 of a hill around mile 4, but, maintained a decent mile pace.  Miles 4 and 5 were 9:35 and 9:27.  I was determined to speed up at the end, and did so by booking a 9:13 for mile 6.  My fastest mile of the day.  The extra .2 was at an 8:10 pace.

Total time:  57:38.  solid.

I felt really good about the day and my management of the race.  It was also a bit of a confidence boost headed into Monday's 15k.