my makeup may be flaking

Hey hey now, that's a new PR!

My goal was just to beat last year (36:00), pipe dream goal was to beat my big peach sizzler time (35:44).

I workout on this course all the time so I had a really good sense of how to pace myself, which I think really helped. Especially because it seemed like many of the mile markers were either wrong or missing.

I took the lead about 400meters into the race and thought that I had the race locked up. I hit the bridge over Ralph Mcgill which is just shy of the mile in 5:14. However in the second mile I slowed down a little as I ran about 6:06 from Ralph Mcgill to the north end of the beltline (about 5:3x pace). That allowed Kennesaw State runner Matt Auers to catch up to me. I've beaten Matt a few times this year but he's still a sub 16 guy so I was a little nervous.

I hit the official 2 mile mark in 11:16 which didn't seem correct (probably more like 11:00). Matt still stayed right on me as we cross Monroe and hit the trail. I was already hurting but I wasn't just going to slow down and let him pass. I hit the 3rd mile in 16:22 (5:06) and that didn't seem right either. Based on the beeping of Matt Auers watch, I think it was probably more like 16:45 at 3 miles.

The 3 mile mark is just about the low point of the course. As soon as we hit a small climb, I put a little gap on Matt, but I wasn't sure how far back he was. Mile 4 was 5:41 (22:04) and I decided that maybe I was just running fast. I knew the course was accurate overall, and that a PR was likely.

The last two miles are all uphill and I just tried to keep it together. I could still hear some latent cheering for Matt, but the latency got longer and longer. I ran 13:09 for the last 2.1 miles (maybe), which is about 6 flat pace. That matched up with the paces from the quarter mile marks on the trail. Somehow ended up winning by a minute.

Date	Rest	1	2	3	4	Avg
8/29/15	90 secs	5:35	6:07	5:49	6:09	5:55
9/5/15	5 mins	5:39	5:53	5:34	5:52	5:44.5
9/19/15	90 secs	5:35	5:57	5:36	5:53	5:45.3
9/26/15	5 mins	5:45	6:08	5:40	6:07	5:55
12/19/15	90 secs	5:44	5:55	5:41	5:56	5:49
2/20/16	90 secs	5:30	6:05	5:33	6:02	5:47.5
3/13/16	90 secs	5:30	6:17	5:59	6:45	6:07.8
4/7/16	90 secs	5:43	6:05	5:36	5:58	5:50.5
4/28/16	90 secs	5:34	5:54	5:31	5:51	5:42.5
5/7/16	90 secs	5:29	5:45	5:21	5:41	5:34
5/27/16	90 secs	5:35	5:49	5:31	5:42	5:39.3
6/4/16	90 secs	5:29	5:52	5:34	6:04	5:44.8
6/16/16	90 secs	5:36	5:45	5:32	5:44	5:39.3
6/25/16	90 secs	5:36	5:44	5:26	5:39	5:36.2
7/21/16	90 secs	5:38	5:55	5:31	5:38	5:40.5
8/11/16	90 secs	5:25	5:47	5:23	5:48	5:35.8
9/1/16	90 secs	5:24	5:47	5:22	5:43	5:34
4/6/17	90 secs	5:35	5:55	5:34	5:44	5:42
5/12/17	90 secs	5:33	5:42	5:27	5:38	5:35
8/24/17	90 secs	4:39	5:35	5:14	5:27	5:29
10/10/17	90 secs	4:54	5:50	5:31	5:59	5:49.5
12/6/17	90 secs	4:44	5:39	5:25	5:32	5:34

37.8, 35.1,35.5,34.3 

AM 8.4

PM 5.5

4.5 mile tempo in 27:39. Not very good, not sure what was wrong with me.

10 miles at 6:18 pace. Not very difficult but felt pretty nauseous when I was done. 

Started to feel sick in the evening so cut my run short. Ended up with a fever over the weekend.

5k time trial (very cold) at middle school track in 17:52

Mile splits

5:48, 5:45, 5:41

KM splits

3:37, 3:37, 3:35, 3:36, 3:27

400 splits

87, 86, 87, 88, 86, 86, 86, 86, 87, 86, 84, 85, 38

3:37, 3:37, 3:35, 3:36, 3:27

Including 4 times up 53rd place (0.34 miles at 11% incline). 2:51, 2:51, 2:48, 2:44

Loop of the island in 1:26:00 (6:33 pace). Felt pretty sore from the hill repeats still.