10 Mile Training Run

I can tell that the hills are making me stronger. My weekend ten milers include a downhill for the first 1.5 miles, two large hills in a row for mile 4, steep uphill a mountain for mile 5.5-6.5, steep downhill for mile 6.5 to 7 and mile 9-10 are uphill. No more flat 10 miles for me.

I like the down hill portions. They are perfect because the most important parts of the Freedom Run are downhill: the start and the finish. I am working on making the initial downhill mile my fastest. That is, I run as hard as I can in that first mile to keep the crowd behind me and then settle into my race pace. I am practicing running that first mile hard without being winded on my subsequent miles. I can see improvement in that area.

Also, I am working on running hard on the final uphill miles -- at race pace if possible. Because if you're not tired at mile 9 then you won't be tired at mile 6.

I feel strong. I feel confident. I am still excited to run the race in Provo.

D-Day

Not many people remember, but today is the anniversary of D-day. I had no relatives who stormed the beach in Normandy, but I had two great uncles who fought in the Pacific. One was wounded in Bataan and the other was wounded at Guadacanal. I thought about them today on my ten mile run.

Mile 5 of the run is up a mountain about 400 feet. I pretended they were hills at Juno Beach and kept telling myself to "get up those hills."

I also saw two fawns that were just barely bigger than a chihuahua. I stopped to watch them for a few seconds before they scampered into the bushes.

Physically I felt fine once I started running, but it was a struggle to get out of bed and get moving. Feet, knees, legs and everything else felt really good. I ran the ten miles in 1 hour 21 minutes, which is one of my better runs.

Countdown to Provo

July 4th is coming soon. About 4 more weeks to train. My training schedule is now simple: 30 mile weekends and two speed sessions. I will run 10 miles on Saturday, Sunday and Monday morning. Tuesday and Friday are rest days. Wednesday will be 1/2 mile intervals with a 2 minute rest on a treadmill at 9.0 mph. Thursday is an 8 mile run on a treadmill. The first two miles at 7.0 mph, the next two miles at 7.5 the next two at 8.0 and the final two miles at 8.5 mph. All sessions are followed by ninety minutes of stretching, IT band massage and ice.

I can't say I'm nervous about the race, but I am thinking about it all the time. Running the course last year was a great idea because now I can visualize the race and how I want to run. I imagine myself charging out of the start and running hard for the first mile to avoid getting boxed in like at the Times Colonist. I am running hills now and imagining that they are the big hill at the finish of the race. I am at peace with the race and confident that if I complete my training schedule then I will physically be ready to do well. I have also come to peace with my own limits and no longer feel burdened by having to win the race. If I get 45 minutes in Provo I will feel great.

Physically I feel great. I have no injuries at this point. I just bought new shoes and they should be broken in but still fresh by July. I am sleeping well and have no symptoms of overtraining at this point.

I can't wait to start my 10 milers this weekend.