Well the last time I ran this race I ran a 37:50 back in 2006. So this morning my main goal was to hit a PR even doing it as a tempo training run. We met up early at the start (Bill, Dave, Steve and I) to run the course as a warm-up. We ended up doing just a little more and barley having enough time to get to the starting line... but no worries. I'll be the first to say that this is a tough course, but we had an amazing morning so the conditions were as good as they could be. 1. 5:16- Up around the school and houses. It actually didn't feel like we went out this fast. 2. 5:07- Still circling the streets and then dropping off down to the main road. I must have been in the zone because I had no intentions of running any miles this fast. 3. 5:30- Ah that's more like it on some rolling hills. At this point Dave is about 1 min back and everyone else is off the radar. 4. 5:45- We round the corner on this mile and start the long climb. I also start having some mild dry heaving action... but I fight it off like a champ today as to not have a "puking" story to tell. 5. 6:14- This looks slow but up that hill it really wasn't too bad. I'm just running easy now trying not to push too hard. But even if I'd wanted to run this at all out race mode today this mile wouldn't have been much faster. 6. 5:49- Still climbing on this mile but we do reach the top. Once there I relax a little and try to enjoy this section of flat with a short little downhill at the end of the race. .2 44 seconds- The 5k was finishing at the same time so I dodge my way through mom's and kids finishing up with that. Overall a great morning to be out running. After the race we ran the course for a third time to cool-down and Dave and I extended a little more to get to 20 miles for the day. My goal going into the workout today was to hit the tempo paced miles at 5:40 pace... I avg 5:36 so not too bad for that course. This was a great overall workout to have in the bank and finishes off whats been a really good week of training. I feel I'm heading in the right direction. (Speedstars 86.5) (White Cumulus 226.1) | 