So it’s been a while since I posted, but fully recovered from the Monument Avenue 10K and have run a few times since. I ran a brief two miles on the treadmill on the Monday following the 10K, then with the group for 3 miles on Wednesday, then again on Saturday for another 4 miles. One week until Ashland.<\/p>\n
This week, I again ran on the treadmill on Monday — for my 3 mile recovery run. Wednesday was a short 2 miler with just Bob. We kept up a faster pace than normal, but knowing it was only two miles made it go by very quickly. Later on Wednesday, I picked up my race packet for Ashland along with a great tee shirt. The Monument Ave. 10K could learn from Ashland in this one aspect – not the boring white shirt you see everywhere.<\/p>\n
Yesterday, I set a new PB with the 10K. Not much of an improvement, but chipping it off a bit at a time. This was not a chip race, so everyone was presumed to start at the same time. It was actually about 5 seconds until I crossed the start line, so my reported time of 1:05:22 was probably 5 seconds slow (presume 1:05:17). Not much of a difference, but some. Anyway, at 1:05:22, it was a 10:31 pace for the race. At the actual time, it was a 10:30 pace exactly – my goal.<\/p>\n
Bob took off faster than the rest, and ended really strong based on where I saw him on the final turnaround. I ran mostly with Sarah and Qiana – and we ended within one second of each other (Qiana and I crossed the finish line together).<\/p>\n
Did you learn from this?
1. Started slower — good thing
2. Ate a bagel with PB — good thing – had no empty stomach…
3. Watched the watch — but only because of the fact that there weren’t markings that I saw for the mileage. I was right on time for 10:30 miles at the 5 mile mark.
4. Mile 6 is the hardest — find a way to do better here… maybe longer runs ahead of time – more than one 6 miler in the preceding weeks.
5. Running with someone helps — I was ready to give up (walk) earlier but didn’t.<\/p>\n
Things to do different next time:
1. Don’t spend the entire day beforehand spreading mulch — my legs were definitely not at their best because of that, and my arms were stiff as anything.
2. Leave earlier — while I knew I was on time, I was unsure of parking and how long it would take.<\/p>\n
All in all, a PR is a PR. Just keep the numbers heading down!<\/p>\n","protected":false},"excerpt":{"rendered":"
So it’s been a while since I posted, but fully recovered from the Monument Avenue 10K and have run a few times since. I ran a brief two miles on the treadmill on the Monday following the 10K, then with the group for 3 miles on Wednesday, then again on Saturday for another 4 miles. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[34],"tags":[],"class_list":["post-181","post","type-post","status-publish","format-standard","hentry","category-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p39P1R-2V","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/181","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=181"}],"version-history":[{"count":1,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/181\/revisions"}],"predecessor-version":[{"id":384,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/181\/revisions\/384"}],"wp:attachment":[{"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}