Defn: a human male displaying evidence of devolution - exhibits distinctive "caveman-like" tendencies. This man often dribbles in public places; cannot drink a beverage without spilling it on himself, the floor or someone else; may also run into objects like lampposts & bushes; has a definite "sloopish & short legged" running style that is slow and low to the ground, often resulting in the dragging of knuckles.

These throwback neanderthals, along with their questionable diet, should clearly be avoided.

Thursday, February 2, 2012

The Dreaded Windy Course

The Winter Series Race #3 has an appropriate nickname of "The Dreaded Windy Course", it is a wind tunnel, sometimes w/ wind from the North, other times from the South and occasionally from the West.  It's another out and back course w/ less than 200' of elevation gain.  With the wind usually blowing - it can be pleasant one way, miserable going the other.

I picked up #12 yesterday after school and hopped on over to the trail.  My knee was starting to swell and I would not have run if I was going by myself, but w/ the kid it was hopefully going to be helpful, for him and me.  As we continued on the knee loosened up so it was bearable.
Wind was from the South so we had it at our backs for the first half.  We took it easy the first mile, chatting up a plan for the race in a week and a half, goal is to do it in 40 minutes or less, 8 minute per mile pace or better.  Last year the wind was thankfully not a factor, however the course was covered in snow, deep in many spots.  He timed out at 41:15 ish.

So we are running to a pacing plan as a goal this time around.  Going to aim for 8 min pace the first half, turn around and see if we can keep that up or increase as we head for the finish and I am allowed to be vocal and keep him at that pace for the first 2 1/2 miles.

Back to yesterday - after an easy 1st mile we did the next in 8 minutes, eased off for the next 1/2 mile, turned around and were hit in the face w/ the wind.  No fun at all, in fact it was miserable.  Slogged for another 1/ mile then tried to push the pace - did a 1/2 at 8 min pace, recouped for the next 1/2 and then did it again.  Last 1/2 mile we were just wanting to be done, eased back home.
We think an 8 minute pace on race day is realistic - just hope the wind will have a day off that day (Feb 11th) - if that is the case then things should work out favorably.

Going back to the knee - I was okay w/ it swelling up - recent history will indicate by Saturday morning I should be good to run.  So today I will sign up for the Super Half on Sunday.  Training for that has not been optimal - but I am determined to run hard and see what happens. 
My PR for the half is 1:36 and change - on the Slacker Half marathon course a couple of years ago, a course which drops over 2200 feet - so I kind of consider that not a real legit PR.  I would like to beat that, but at a 7:20 average pace - may be a pipe dream.  I'm going to (try) to start out at a 7:30 pace and see what happens as things unfold.

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