Race Report: Boston Tune-Up 15K

April 2, 2016 Upton, MA

2nd Women, 7th Overall; 56:09 (6:01 avg. mile)


First hill of the race – I started with the winner, (on the right), but she continued to pick up the pace every mile and I just couldn’t hang!


Saturday’s 15K was great. It was my first time racing this classic, hilly, tune-up for the marathon, race in the Boston suburb of Upton, MA, and I thoroughly enjoyed it! The course is definitely challenging with rolling hills throughout the entire race, but sometimes a change of pace and elevation is just what you need to utilize different muscles and awaken your body!

The other awakening factor of the race, was the cold rain that was very consistent throughout the entire day and nearly hour of racing. It actually was quite comfortable while racing, but once I got into the cool down, I was pretty chilly. If I had to choose between 45 and rainy or 60 and sunny though, I would absolutely choose 45 and rainy for the marathon in a couple weeks!

My original plan for this race was really just to get some marathon effort pace during my final long run, starting with a 8 mile warm up and racing the 15K at goal marathon pace, I was thinking somewhere between 6:20-6:30. After discussing my plan with the coaches of Greater Boston Track Club however, I decided to take their advice and instead race the 15K after a normal length warm up, and then go right into the cool down without taking any nutrition, (only water) and basically run my cool down until my body hit it’s edge. I was assured that it’s not so much the distance that you run two weeks out from the marathon, but more just ensuring that I force my body to hit that wall I will inevitably hit during the marathon. Racing a 15K at a much faster pace than I will be running my marathon, allowed me to hit that wall much sooner in total mileage, especially without taking GU or Gatorade. I admit, I was skeptical, but followed my wise coach’s advice anyway. My teammates and I finished our two mile warm up at 9:55, quickly ran to the bathroom before the 10:00 am start, and then were off. Knowing the course was going to be hilly and challenging, I went out somewhat conservatively, (I guess…) and held pretty much the same effort throughout the entire race with a little bit of a kick at the end. I felt incredibly strong finishing the 15K and later found out I had PR’d in this distance by nearly 2 minutes, my previous PR from a far less challenging course! I took a quick swig of water when I finished, got my long sleeve on, and headed right out for my cool down. I actually felt pretty good for the first few miles of my cool down, running pretty close to 7 minute pace. I then met up with my teammates and we continued on with our long cool down. At 15 total miles of running, (4 miles into the cool down,) I ABSOLUTELY hit some sort of wall as my coach assured me I would! My legs actually felt fine, but my head started feeling a little woozy, definitely needing some sugar. I finished out the last two miles with my teammates, definitely struggling, and then ate all the post-race goodies I could!

Here are some splits and averages from the run and race:

  • Warm up: 2 miles @ 7:58 per mile
  • 15K Race (9.3 miles)
    • Mile 1: 5:58
    • Mile 2: 5:58
    • Mile 3: 6:13
    • Mile 4: 5:58
    • Mile 5: 6:02
    • Mile 6: 6:05
    • Mile 7: 6:04
    • Mile 8: 6:03
    • Mile 9: 6:00
    • Last .3: 5:44 pace
  • Cool down: 5.7 miles @ 7:48 per mile

Finding the Balance

IMG_2587 (2).JPG

How a runner tries on clothes…or is it just me?


Today I’m taking the day off from running. I have gone 56 days without taking a day off, and to be honest, it doesn’t really feel good, it feels weird. I decided I needed a day of rest for two reasons. One, I’m running the New Bedford Half Marathon tomorrow morning and I want to be well rested and run fast, (my goal is under 1:19,) but if I run a PR, (1:19:55 is my current PR from New Bedford 2014,) I will be happy. Although a day off is a great way to rest, I definitely could have done what I was planning and run 5-7 miles super easy today instead of taking it completely off and that would have been a great way to get ready for a big race in the AM. However, the second reason I took a day off today is far more important for my mental wellbeing and my performance in the Boston Marathon which is exactly one month away from yesterday! This second reason is… I NEED TO GET OUT OF THE OBSESSIVE ZONE I’VE BEEN APPROACHING.

I have a weird personality in one way, which is probably not that weird at all and I’m sure many runners have a similar problem to what I have. I like to think of myself as being carefree and easy going. I think a lot of people that don’t know me super well, probably think I am those things. The truth is, I can be free spirited, and when I am, it’s me at my absolute best. I sleep better, I think clearer, I love more, and overall, I’m just plain happier. It’s also something I have to work at because like a lot of distance runners and go getters, I’m hard on myself and when I put my mind to something, I can get a little obsessive about it. Being focused and determined is in no way bad, and I know if I want to be successful at whatever it is I’m setting out to do, I need to have focus and I need to have determination. What I’ve found however, is when I lose the carefree, easygoing mindset that I strive for, my performance will never meet it’s full potential.

A good example of this balance, (or lack there of,) is my running career in college. My training really started to come together my junior year coming into XC season I was in amazing shape and knew I could hang with any of the girls in my conference. When the season started though, I started to psyche myself out and was getting so anxious about performing to the level I knew I could, that I was having trouble sleeping and getting very stressed about my schoolwork and training. This went on pretty much all of junior year. My running and schoolwork didn’t suffer horribly, but they definitely were not where I knew they could be. I returned back to school for senior year, still in the same mindset, and my XC races were just ok even though my workouts were going phenomenally. And then, something amazing happened. I think part of the credit, (maybe a lot more than part!) has to go to my now fiancé, because we had just gotten together in the Fall of our senior year. We were both engineers, both just got out of longish relationships, and were both in the position to just want to have fun our final year of college. I definitely didn’t go crazy by all means, (I mean I was still ME!) but I found myself downtown at the bars with my new fun boyfriend most evenings throughout the week. I was sleeping like a baby,and I was waking up in the morning and nailing my workouts. This continued through the entire year and I ran the fastest I had ever run in every event and was as stress free as can be.

I’m not 21 anymore, so I think if I was out at the bars everynight my family would be having an intervention for me, but at the same time, the concept of when I don’t worry I do better, still runs (no pun intended…) true. My half marathon PR is from New Bedford two years ago. I had been in Miami the day before for a work event, drank about 3-4 beers at the airport/on the plane with my coworkers, and didn’t get home until about 1:30AM after traveling all night. I showed up on the line the next morning with zero expectations because I knew I was in no way a great position to run super fast. Then to my surprise, I smashed my PR by about 90 seconds. My marathon PR is from the hilliest course ever, (Mount Desert Island in Acadia, ME,) where my only goal was to just run 26.2 miles without getting sick. I felt amazing the whole time and finished as the second woman in 2:58:15. Now I can go to the other side of things, and talk about Boston Marathon 2014. I was in great shape, put all the miles and workouts in to run well, but I COMPLETELY psyched myself out and put far too much pressure on a race. My stomach was  in knots the entire morning, and it didn’t go away once the race started. I couldn’t keep any nutrition  down and was incredibly sick from mile 5 to 18 where I finally made the decision to stop.

My training for the Boston Marathon has been going amazingly well so far. I’ve hit my mileage goals every week and my workouts and long runs are exactly where they should be. My mind is not though. I am slowly getting out of that carefree easy spirited zone that my body likes so much and today I’m working on getting back there. At 27, I’ve learned a lot about myself, and the number one thing I need to do to be successful and happy  is master the balance of effort and ease.

Race Report 3.6.16

  An Ras Mor 5K: 17:39 (5:42 pace), 6th female overall

Full Results Here

Overall, I’m happy with yesterday’s race. I don’t think a 17:39 is quite indicative of my fitness level, but it wasn’t a straight forward, just run fast kind of race for me. I went through the first mile in 5:30, which was actually right where I wanted to be timewise, but the effort level was a little high. Running a road race with so many elite men is a weird place to be, I had 156 people finish in front of me, all running faster than 5:42 pace, and when you’re 5’3”, that pretty much feels like a stampede running around you. I think I wasted a little energy in the first 800 meters probably running closer to 5:20 pace, and then quickly started slowing down as that’s a little much for this marathon trained body right now! I think if I was feeling perfect, going out a little quick would have been recoverable, but my legs were still a little tired from Fridays 19-miler, and I had what felt like a brick in my stomach from about mile 1.2 on, which can only be explained by the beer I drank on Saturday night… worth it.

I went through mile 2 right under 11:20, so only 2/3’s in, I had already slowed down to 5:50 pace. My stomach wasn’t feeling picking it back up for a full mile, and sitting at 5:50 pace actually felt doable. The positive about it all, was that I thought I was going much slower than 5:50’s. The fact that this race is so competitive being part of the New England Grand Prix series, the number of people that are super fit and super fast makes you feel like you’re going a lot slower when people are passing you like crazy. I had a couple girls pass me in the last mile, and I thought for sure that meant I had slowed down to over an 18 minute 5K. Coming around the final turn at mile 3, I could see the clock right around 17:00 and I realized I was actually running pretty fast despite not feeling great. I knew I knew I could pick it up and finish strong for the last straight away and my stomach being the limiting factor yesterday,  I just kicked as hard as I could without throwing up, and that got me in at 17:39!

Spring’s a coming here in Boston tomorrow! Happy running!





Workout Reports: 2.16.2016 & 2.18.2016

Playing a little bit of catch up on workouts this week. See what I did both Tuesday and Thursday below!

Tuesday’s Workout:

Total: 14.3 miles @7:12 pace

High Intensity: 5 miles @ 5:35 pace

After two days of recovery following my long run on Saturday morning, I was feeling really good for Tuesday evening’s workout. I started my day with a 3.5 mile recovery run with my pup, Sadie. It was warm and rainy and felt good to shake out my legs at a nice, easy pace early in the morning. At the end of our short jog, I was excited to get to the track that evening. Here’s how the workout went:

3.5 mile warm up @ 8:00 pace

4 x mile with 400m jog rest

5:36, 5:45, 5:39, 5:42

2 x 800 with 400m jog rest

2:42, 2:38

1 mile cool down @ 8:00 pace

The intent was to run the miles at tempo pace, (right under 5:50) and the 800’s at goal 10K pace, (2:45 or so.) A new GBTC’er was my workout buddy and we switched off leading each interval – he quickly found out how bad of a pacer I am, but I think we were both very happy with the outcome and pushing the pace is a good thing once in a while 🙂 . I think I was just excited my legs were feeling fresh again. Well, relatively fresh following a 75 mile week.

Thursday’s Workout:

Total: 11.3 miles @ 7:24 pace

Hill Repeats: 8 x Bunker Hill

I’m beginning to really love my Thursday hill repeats. Living where I do in Boston, I could easily avoid running hills everyday, (except the hill I live on of course) just running along the Charles River or out towards the ocean in the Seaport District and South Boston. But, the Boston Marathon, (and most race courses…) has some pretty significant hills and learning how to run hills efficiently is a very important part of training.

I started my run with 2.3 miles side by side with Sadie, dropped her off at home, and continued on one more mile until I arrived at the bottom of my Everest. Bunker Hill is a about a quarter mile long, gradual incline and I thought doing 8 repeats was an appropriate goal. I told myself I didn’t have to run fast, just strong. To me, running strong up a hill means: staying on my toes, pumping my arms, and focusing on my knee lifts. I really had no idea what pace I was going up each hill, but luckily “Bunker Hill St. Climb” is a segment on Strava and I was able to see exactly what I was did post workout.

I was happy to see that I ran very consistently for each repeat, even towards the end when my quads were feeling it!

If everything goes as planned this week, I will hit about 78 miles for the week, definitely a record in my book. I’m excited that coming up on two months of high mileage, I’m still feeling strong, fit, and fast. One of the major things I’m focusing on is running my easy miles slower so I am really recovering and benefitting from my hard efforts. There’s always something to improve upon in this sport!

Happy running!


What I looked like walking the dog on Saturday evening when we had -20 degree wind chills 🙂

Long Run Report: 2.13.16

Total: 20.2 miles @ 6:52 pace

5 miles @ 6:24 pace


Taken on my run Friday morning. The sun and fact the river isn’t frozen is very deceiving – it was about 15 degrees with a 0 degree wind chill. I felt bad for the ducks and geese hanging out in the water but I guess the water was warmer than the air. The river was definitely after today’s cool temps.


Today’s run was a challenge. I’ve definitely been feeling weird all week and haven’t really figured out what’s going on. I keep thinking I’m getting sick, but haven’t actually come down with any real symptoms, just a swollen lymph node and fatigue. Following Tuesday’s workout, I knew I needed to just take it easy on my runs for  a few days. Wednesday’s run was a 7ish mile recovery run along the Charles. I had my phone in my pocket with my GPS running, but without any audio cues so I had no idea what I was running the entire time. I told myself to go as easy as I needed to, there was no reason to push it at all. I chose a route through the city, with lights and people, I always end up going a little slower. When I got home, and finally took a look at my phone, I realized I had done 7.6 miles @ 7:11 pace…not exactly the “recovery” run I was shooting for, but nevertheless felt good. Thursday, I had to work over on the west side of Boston, so I decided to take advantage of a free hour and my location to run a little out-and-back on the Boston course through the Newton hills. This is when my fatigue kicked in like it had on Tuesday during my workout. Although I was running hills, I wasn’t picking up the pace at all and was just going for an easy recovery run through rolling hills. I was running 7:20’s or so and it felt like I was running 6:20’s. Even when I slowed down, I just felt so incredibly weak running up the hills and even on the flats. Whenever I get my blood tested, my ferritin levels are at best on the lowest side of normal, and it occurred to me low ferritin levels could be at least a part of what’s going on with me lately. I have felt fine on my easy runs and warm ups, but the second I up the pace or have to run up a hill, my legs just feel like they’re on fire. I decided with the increases I have made in my training in both intensity and volume, iron supplements are going to be a part of my routine again. Yesterday’s run was 8 miles along the river at 7:15 pace, and again, it felt great and knew I was ready to go for my long run.

Anyway, all of this information brings me to today’s run. I only did one workout this week on Tuesday, so I wanted to make sure I got some harder effort miles in today’s run. My thought was 5 miles @ 6:15, but that just wasn’t happening today. There were so many factors that could go into why I wasn’t able to run 5 miles at goal marathon pace- it was cold, I was wearing too many layers, I have some sort of virus or something, etc. etc.. It is what it is and I adjusted my goals based on how I was feeling and said 6:25’s were better for today for whatever reason. Anyway, my blabbering is over. Here are the splits from my run:

  • Mile 1: 7:06
  • Mile 2: 6:57
  • Mile 3: 6:58
  • Mile 4: 6:58
  • Mile 5: 6:57
  • Mile 6: 6:50
  • Mile 7: 7:07
  • Mile 8: 6:54
  • Mile 9: 6:20
  • Mile 10: 6:26
  • Mile 11: 6:26
  • Mile 12: 6:27
  • Mile 13: 6:24
  • Mile 14: 7:38
  • Mile 15: 7:15
  • Mile 16: 7:00
  • Mile 17: 7:02
  • Mile 18: 7:00
  • Mile 19: 6:56
  • Mile 20: 6:25
  • Last 2/10 : 7:14 pace

I don’t really know what happened at mile 20. I definitely wasn’t like, “oh my gosh, I feel so strong. I think I’ll sprint the last mile.” I was more like “oh my gosh, my braids are frozen, I’m soaking wet with sweat and it’s like 10 degrees out, I’m starving, I want to get in the shower, please get me home.” I know I’ve whined about things not going s0 great this week and from the outside you might be like, hey you ran a solid pace for 20 miles. I actually am happy with the overall paces of my runs, I just know something is wrong with the effort I’m putting in to run those paces. I am planning on running 6 miles tomorrow, which will most likely be on a treadmill since we’re supposed to have 25 below wind chills… this will be good for me because my pace will be controlled to no faster than 8 minute pace and I will be forced to recover!

Happy weekend!


What I looked like going outside to walk the dog tonight…it’s a cold one in the Northeast.

Workout Report 2.9.16

Total: 12.3 miles @ 6:34 pace

High Intensity: 5 miles @ 5:43 pace

Man, last night’s workout was a tough one for me. I was pretty disappointed with how exhausted I was at the pace I was going, and the fact that I ran the same pace for 5 miles in last night’s workout, (with jog rest in between intervals), that I did for my 5 mile race on Sunday, made me cringe. I know I’ve said it myself, not all workouts and races will be great, or even good, and sometimes I have to take my own advice. It’s so easy for me to get caught up in how well my training is going, how great I feel running nearly 10 miles every day, doing my long runs under 7 minute pace, etc. etc.. Sometimes I need to remind myself, that my body is NOT invincible and I can’t day after day ask my body to perform to some expectation based on yesterday’s long run, last week’s workout, or Sunday’s race.

The positive thing about yesterday’s workout is that during the warm up I felt great. I was thinking I may even add some 200’s at the end to shake out my legs. The second I got into the first interval though, that thought was quickly diminished and I knew it was going to be more of a “just get me through this” kind of workout. Here’s how it went:

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Race Report 2.7.16 Super Sunday 5-Miler

Super Sunday 5 Miler – Kendall Square  – Boston, MA

2nd Place Female – 28:38 (5:43 pace)

Overall Results

I am very happy with how today’s race turned out and I think it is a very fair representation of my fitness level. My goal was to go out in 5:45 and try to hold that pace as long as I could. I went out a bit faster than that, but managed to finish strong for an average pace just a smidge faster than I sought after. Here are the splits:

Continue reading

Long Run Report 2.3.16

Total: 19.01 miles @ 6:53 pace

rise 2-3

No a bad way to start my day.

I woke up this morning so excited to run because I had a wonderful sleep last night and it’s a beautiful February day in Boston. The sun was just peaking out when I stepped out for my run at 6:15am. I ran out towards the Newton hills, (miles 18-21 of Boston Marathon course) and when I hit 9.5 miles, I turned around. My intent was to run about 7:15 pace today, but I swear, once you get on Heartbreak Hill, it’s impossible to not run hard up it. After running uphill at 6:45 pace, 6:45 pace on flat or even slightly downhill, feels easy, so that’s what happened. The last few miles were closer to 6:30 pace…yeah that’s just me being a runner :). Here are the mile splits and elevation profile from Strava:

I tried out my FASTCHEWS today from SaltStick and I have to say, they were great. I only took three my entire run which is significantly less than what the packaging suggests. The recommendations are 2 tablets every 30 minutes of activity. With that logic, I should have taken 8-10 tablets in my just over two hours of activity. I figured, being winter, and my first time trying something new on a long run, I would just try a small amount and see how I do. During the run, they were easy to chew, (the packaging is a little tough, during a race I’d probably put them in a snack baggie or something,) and the lemon lime flavor was great – my stomach took to the salt tablets without an issue. The major difference I noticed was how I felt post run. After running 19 miles at a solid pace, I didn’t feel nearly as depleted as I usually do and an hour and half later as I type this, I feel fine with no stomach issues. I will try them again after my 5 mile race on Sunday, to see how they help me after running at a fast pace for ~30 minutes before cooling down.

That’s it for me today! Looking forward to three days of recovery miles!

Happy running!

selfie 2-3

I have yet to master the art of simultaneously running and taking pictures.

Workout Report 2.2.16

Total: 8.56 miles @ 6:35 pace


Post workout sweatiness and repping my Chicago Marathon 2014 shirt. Yes, I have on two watches.

Usually Tuesday is track day, but when you live in Boston and it’s 50 degrees in February and you have the ability to run midday, you take it and run outside. So, I did my intervals on the esplanade and took in some much needed Vitamin D. My overall mileage was a little lower than typical Tuesday workout days, but I ran 12 yesterday and am planning on doing my long run tomorrow morning, so I thought it was best to keep my warm up and cool down relatively short today.

This week is definitely going to be a little top heavy with mileage… I have busy travel days for work Thursday/Friday and will be lucky to squeeze in 10 miles total over the two days. I have a 5 mile race on Sunday, (Super Sunday 5-miler), which I’m excited for, but a short race also causes some disarray for the weekend long run. My original plan was to do a long warm up (5 miles), run the race, and then a long cool down (8-10 miles), for a total of 18-20. The problem with this plan though, is that I know myself, and after racing hard for 5 miles, it’s going to be very tough for me to get in another 8. I also think I need to get in a solid 2.5 hour run with no speed work, just time, which is what tomorrow will be for me. You may say, hey, why don’t you do your long run Saturday? Eh, I’d rather feel fresh for Sunday’s race and have no excuses to pull of 5:40’s for five miles.

Anyway, back to today’s workout! You can see above that I wore two watches today. It was the easiest way I could come up with to time my 800 splits, while having distance on my GPS watch to mark the 800m intervals and 400m jog rests between. If you know an easier way, let me know! Here’s the workout:


1.5 miles warm up @ 7:25ish pace

  1. 800m in 2:54 (5:48 pace) 400m rest (~7:45 pace)
  2. 800m in 2:51 (5:42 pace) 400m rest (~7:45 pace)
  3. 800m in 2:51 (5:42 pace) 400m rest (~7:45 pace)
  4. 800m in 2:48 (5:36 pace) 400m rest (~7:45 pace)
  5. 800m in 2:46 (5:32 pace) 400m rest (~7:45 pace)
  6. 800m in 2:48 (5:36 pace) 400m rest (~7:45 pace)
  7. 800m in 2:51 (5:42 pace) 400m rest (~7:45 pace)
  8. 800m in 2:48 (5:36 pace) 400m rest (~7:45 pace)

1.31 miles cool down @ 7:05ish pace

Average 800: 2:49 (5:38 pace)

Overall, I would say this was a solid workout. Going into this workout, I kind of had the idea I was going to run 2:45’s  and it’s hard for me to not notice the workout was definitely slower than I’ve been doing on the track, but I guess that’s a silly statement. On an indoor, rubber track I don’t have any of the outdoor factors like wind and uneven surfaces. The mental factors of running intervals outside on an unmarked path are even more apparent than the physical ones to me. On a 200m track I know every 200m split, (or even 100m) and also know exactly how far I have left on each interval. Running outside today, I had to look down at my watch to see what distance I had remaining on each interval and even when I knew I had 200m left, what the hell does 200m look like on a path? I’ve been running outside intervals for 16 years and still have no ability to determine what 200m looks like.

In addition to being a bit slower, I also felt like crap today. I went to bed early last night and set my alarm for 5:15 am hoping to get a lot of my work done early. Instead of feeling refreshed from my 7.5 hours of wonderful sleep, I woke to my alarm with a pounding headache and congestion. I am ALL for pushing my body to it’s limit when I’m feeling healthy, but with that being said, I was not feeling healthy this morning and didn’t think it would be beneficial to wake up before the sun and get a workout in. I slept a couple more hours and am hoping some extra sleep will help fight off whatever bug is trying to harass me.

And last but not least of my post workout thoughts, the mid to late morning run is not my thing. Unfortunately, the Boston Marathon is just that, a late morning run that starts at 10am. Usually I run in the morning, around 7am after coffee and a small breakfast. On weekends it’s typically later, about 9 or 10am but still like an early morning run because I usually wake up around 8 or 9 on weekends. The Boston Marathon is tricky… you have to be up super early to make it to the Commons to catch your bus, (we actually had a friend living right by the start when I ran in 2014 but we still had to get there at 6:30am before they closed the roads) but you don’t start running for another 4-5 hours after waking up! I definitely need to work on fueling for this properly because as of now, my body hates it. I wake up and eat breakfast like normal, but am too hungry by 10 or 11 to go without eating anything else. Today, I started running right around 11am and had a small snack about 30 minutes before heading out, (half a Cliff bar.) My body didn’t like that and by the time I was done, I needed to be done if you know what I mean. I made it through 8.5 miles today, but there’s no way I would have managed 26.2! Anyway, lots to think about today. I’m going to have to do some reading on this… Feel free to share your wisdom on what works for you!


Oh, post workout foam rolling. We have a love/hate relationship.

Long Run Report 1.30.16

Total: 15.5 miles @ 6:37 pace


Post run fun at my parent’s house on a lovely Saturday afternoon.


Yesterday’s run was a perfect reminder of why I’ve been putting in the double days, interval workouts, and hills. The whole 15+ mile run felt amazing, and even included a four mile tempo during the second half.

Being a down week*, I was only aiming for 15-16 miles on my long run, but wanted to run a few of those miles at goal marathon pace since I haven’t raced the past two weekends. The plan was to go out easy for the first 8 miles, (7:15ish), goal marathon pace miles 8-12, (6:25ish), and then just run home easy for the last few. What actually happened had the plan in mind but was really on another level. I went out in my first mile just under 7, and was like oh shoot, better slow down. Then my second mile was also just under 7, and again, oh shoot, better slow down. For about four miles I kept telling myself to slow down, but it just never happened. It felt so good to be running 6:40’s and it was obvious that’s what my legs felt like doing, so I let them do it. 6:40’s may not be exactly useful though -faster than recovery pace, slower than marathon pace – I don’t really know how running at that in between pace is helpful for me. I knew it was important that I did at least stick with the initial plan of marathon pace for miles 8-12 and told myself anything under 6:30 pace was fair game. Here’s what happened:

Mile 1: 6:54

Mile 2: 6:57

Mile 3: 6:48

Mile 4: 6:46

Mile 5: 6:46

Mile 6: 6:40

Mile 7: 6:40

Mile 8: 6:38

Mile 9: 6:11

Mile 10: 6:08

Mile 11: 6:06

Mile 12: 6:03

Mile 13: 7:00

Mile 14: 6:45

Mile 15: 6:42

Last .5: 7:08 pace (I live on a hill…)

I’m very happy with my effort over the entire run. My consistency is obviously paying off and I couldn’t be happier with the progress!

*Down week: last week of the month during marathon training I cut my mileage down by 10% and shorten my long run by 2-3 miles. Next week I will be jumping into the 70’s, if all goes according to plan.

pond hockey

Pond hockey, rockets, and drone flying all happened.