The first thing I want to say is to reassure those of you who read my most recent post that after several days of rest and aggressive self-massage/foam rolling/icing, my mysterious calf injury seems to have retreated. I'm pretty sure it's related to my ongoing peroneal tendon issues (the ankle bone's connected to the knee bone, as it were) and possibly even to the iliac crest pain I've been having lately. I'm also pretty sure it's not going to be a problem for the race, hooray. And three days of rest during taper is not going to destroy all the training I've put in. (However, the three pounds of fat I have put on...maybe!)
Okay, on to the (abbreviated) week:
Monday - 6 miles easy (9:07 avg pace) with 8x10sec hill sprints. I think this is where I did whatever bad thing I did to my calf, because it was tight that night and the next morning.
Tuesday - 9.9 miles with 3GMP, 3 min easy, 3HMP. Looked like this: 8:53, 8:24, 7:43, 7:44, 7:39, 8:14 (3 minutes), 7:18, 7:21, 7:20, 9:07, 9:15 (.5 mile). Overall pace 8:01, a real solid workout. (This is partly to brag, and partly to remind myself that see? I'm in great shape for my race! No excuses! I can do it!)
Wednesday through Friday - no running. I walked 3 miles on Wednesday and I did my core exercises on Wednesday and Friday, and foam-rolled and massaged my calf twice a day.
Saturday - 4.2 miles easy at 8:30 pace. Yeah, when you take 3 days off, you can run faster. I was tempted to keep going but this was a test. The peroneal tendon at my ankle hurt when I started but loosened up with the run.
Sunday - 10.4 miles easy but hilly, 8:36 average pace. Felt fine other than the same initial pain in the PT, hooray.
Total 30.5 miles, about 2/3 of what I'd planned for the week but it's really no biggie at this point.
While I was sitting on my butt not running, I indulged in a bit of retail therapy and ordered a new Garmin 610 to replace my 305, which has experienced a recent dramatic decline in battery life. Possibly wearing it while hiking all day in England contributed, but anyway, it's three years old and I bought it when it was already nearly obsolete. In fact, I bought my 305 almost exactly three years ago, when retailers were deeply discounting older GPS watches as the new ones were being rolled out for the Christmas shopping season, and that's why I got the 610 - the 620 is now the hottest newest, and so the 610 is on sale all over the net (as is the 210 in the wake of the 220, and so on). I even splurged for 2-day shipping, so it is supposed to arrive Tuesday - good thing, as I got low-battery warnings from the 305 today on my run only an hour in! I just hope I can figure out how to use it before the race.
But even if I can't keep track of out how fast I'm going, you guys can. Online tracking for CIM is up and available at http://rtrt.me/cim - my bib number is 7873. You can set up alerts or just check the website periodically. There will be timing at 5.9M, 13.1M, 20M, and the finish. Also, I've set it up (I think!) so that my splits will automatically post to Facebook.
One week! Aie!
The biggest problem, at the moment, is that I seem to have strained my soleus (the deep calf muscle). On Monday I ran an easy 6 miles with hill sprints, felt fine, though my peroneal tendinitis was bothering me a bit more than usual. In the evening when I did my core routine I noticed my calves, especially my right calf (the one with tendinitis) were tight, so I made sure to do a little stretching (which I don't do often enough) along with my exercises. But on Tuesday morning my calves still felt tight, and when I headed out on my run, my right calf felt like a block of wood, unresponsive and stiff.
Despite the odd feeling in my calf, I had a great workout. My run was 2 miles easy, 3MP (which averaged 7:42), 3 minutes easy (which was not particularly slow, 8:15 pace), 3HMP (which averaged 7:19), and then easy home, which was another mile and a half, for a total of just under 10 miles. Except as I headed home I felt like my calf was even tighter - usually it loosens up as I run - and after I went upstairs and took my shower, I found it hurt to go down the stairs!
I didn't run yesterday (Wednesday), and I bailed on my planned Turkey Trot today. I have been self massaging and foam rolling (using the excellent resources at http://www.athletestreatingathletes.c
You'd think that this would be enough for the vengeful gods to throw at me, but, no. My husband's had some sort of respiratory ick for the past two weeks - I've been sleeping in the guest room, washing my hands fifty times daily, and taking vitamin C / echinacea / zinc supplements. So far, so good, but I'm terrified I'm going to come down with it.
Of course I'm stressing about the weather, too. We're just getting into that timeframe where forecasts are possible and...they're not that great. It's looking like wind and rain, bleah.
I'm not in the best of moods, as you can imagine. So, naturally...I get my period! I'm at that stage in my life where it's so irregular as to be random, and it's also become heavier than it used to be, and lasts longer. If I was in a normal state of mind I would probably rejoice, since this means I'm unlikely to be having it during the race, but after reading horror stories of perimenopausal women with month-long periods, I'm just hoping it GOES AWAY NOW PLEASE.
Ah, well. Taper tantrums. I'm self-medicating with alcohol and chocolate, and crossing my fingers, and hoping for the best, because there is nothing else I CAN do.
Monday - 5.4 recovery at 9:33 average pace and a nice low heart rate.
Tuesday - 8.2 miles trail running at 11:13, felt slow and creaky at first but loosened up. 8x10 sec hill sprints at end.
Wednesday - 12.3 with 8 at GMP which averaged 7:42 (7:48, 7:47, 7:39, 7:42, 7:41, 7:39, 7:38, 7:45). Felt really good, HR where I wanted it. Overall pace was 8:03.
Thursday - 6.5 easy in drizzle, 8:53 pace.
Friday - 10.7 in rain. Started out easy but then I threw some strides in, and it just got me going faster, ending with 8:30 average pace.
Saturday - 6.6 hilly (over the mesa) avg 9:03, which I managed to time during a lull in the day's drizzle.
Sunday - I woke up and it looked like this:
Wet snow on the ground, light snow falling. I headed out ready to turn back if it was miserable, but it was surprisingly pleasant. It was just warm enough that the snow on the paved surfaces melted immediately (except for on bridges, which were slushy). I did have a sinking spell during miles 6-8 (my slowest), during which I decided several times to turn around early, and then talked myself out of it. At the turn-around, I realized I'd made the tactical error of running with the wind at my back on the way out, meaning that the wind was in my face on the way back...but somehow I actually felt better, and ran faster in the second half, and really enjoyed the rest of the run. Total 16 miles, 8:41 avg pace (8:51 out, 8:32 back).
Total of 65.7 miles. I really do feel like I'm peaking and ready for the race. Even though my mileage has been consistent - I haven't yet really dropped into a taper - my paces have been noticeably zippier recently, at no higher heart rates than usual. Cross your fingers that nothing horrible happens to me in the next two weeks!
Anyway, I mentioned a while back that I was thinking about the topic of ( racing weight )
Monday - 9 miles trail running averaging 11:16 pace. I felt slow and creaky, but that's actually a fairly typical pace for this route, only slightly slower than usual.
Tuesday - 9.9 miles as 2 easy, 3x (2GMP, 2 min easy-but-not-too-easy), then easy home. I faded a little toward the end but overall it was a good run: 9:00, 8:37, 7:45, 7:43, 8:24 (2 min), 7:42, 7:45, 8:32 (2 min), 7:47, 7:48, 9:28 (2 min), 8:59. It's pretty hard for me to maintain MP outside of a race, particularly while my mileage is high, so I'm not too worried. The one thing that did worry me was my HR seemed on the high side for these paces.
Wednesday - 8.3 miles easy-ish. Or rather, I started easy, but as I got into the groove I allowed myself to speed up, as long as my HR stayed in the easy range. 9:28, 9:11, 9:02, 8:52, 8:32, 8:27, 8:28, 8:31, 9:11 (.3). Overall average pace 8:50.
Thursday - 9.1 miles on the trail, with 6x10 sec hill sprints near the end on the community ski hill (where I have never actually skied). Avg pace 11:01.
Friday - 6.4 easy with strides, avg pace 8:50.
Saturday - 6.8 easy-ish, or what I call the hard end of easy; avg pace 8:33. Ended with 6x10 sec hill sprints on the last hill home. I have slacked on my hill sprints in the last few weeks and so I did two easy sets this week, but wow, I shouldn't slack, they are fun!
Sunday - My last 20-miler of the cycle! Well, to be honest I haven't actually done ANY 20-milers, and this one wasn't 20, either; it makes a very nice 19.3 mile loop to run up one side of the Animas Valley, cross at Trimble road, and run back down the other (I try to alternate clockwise and counterclockwise) so that is what I do. And did. This was a 'hard long run' aiming at 2 miles warm-up and the rest between 8:10 and 8:30 pace (that is, my GMP+5-10%). (For me, this is a hard long run! But a lot of my friends with similar PRs run that kind of pace all the time.)
Anyway, this was a solid workout for me to cap a solid week of 68.8 miles, again (barely) setting a new mileage high. Next week will have more MP miles, a shorter LR, and a slightly lighter mileage load; I'm going to aim at 60+ but not many +, as it were. Then 40-45 the following week, and 20ish the week before the marathon.
( Some good runs, some bad ones, some shoe talk, and second-guessing my marathon goal pace. )
A little under two years ago, I ran the Houston Marathon in 3:29:13 on about 49mpw. Six weeks before, I ran the Winter Sun 10K in 43:06, which sounds really fast except that it's a downhill course, with 58ft gain and 375ft elevation loss. Converting to a flat course (using the Runworks calculator) suggests that without the downhill advantage, I would have run about 44:02. (The Winter Sun is also at a lower elevation than here - and at a higher elevation than Houston, which is at sea level, but I'm discounting altitude effects because both this race and my recent half marathon, which I'm using as a tune-up, were in Moab at roughly the same altitude; and CIM is only a few hundred feet above sea level.)
Runworks will calculate a predicted marathon finish time based on a shorter race, but I don't like most online calculators for this as they tend to be quite optimistic. (When I was a newer runner, I matched these calculators pretty well, but I think that has changed now that I've become better at running faster - and running shorter races. Just by way of example, plugging 44:02 back into the calculator suggests I should have run Houston at 3:23. Which - I might have been capable of a slightly faster finish than I ran, but not that much faster!)
I prefer the calculator spreadsheet made by Greg Maclin (who incidentally is the guy I ran most of Houston with) that can be downloaded from his website at http://mymarathonpace.com. This has a tweakable setting for 'aggressiveness', and by putting in the 44:02 and selecting the 'Moderate' setting, I get a 3:29:47 prediction - just a tad slower than what I actually ran. (If I don't tweak for the downhill and just put in my time directly, my time comes in about 80% of the way to 'Fairly Conservative'. But I believe that the downhill-corrected time more accurately represents my ability at that distance, at the time.)
So, that was not quite two years ago. Now I'm running about 60mpw, and I ran a half marathon at 1:35:55. Plugging that into Maclin's calculator, on the 'Moderate' setting, I get just under 3:25. On the 'Fairly Aggressive' setting, I get just under 3:22. If my endurance has improved (and it should have, with the additional mileage) maybe I can split the difference here and make 3:23.
But wait, there's more! The Other Half was kinda hilly, right? In fact it climbed about 350 feet and descended about 450 feet. Runworks tells me I would have run a 1:35:07 on a flat course, which, maybe. When I plug that in to Maclin's calculator, I get 3:20:15 to 3:23:15 depending on setting.
My 'BQ Babes' - the virtual running partners I've had since I first signed up on the Runner's World Online forum back in 2008, who I now mostly interact with on Facebook, tell me I should go for sub-3:20. I...don't think so. It would be awesome, but I think it would be a stretch. But I do think 3:23 is a reasonable goal. (At least I think so until I do the math and realize that's 7:45 pace! Yikes!)
Today's workout was a bit of a test of that goal: 12 miles with 7 miles at GMP. And it wasn't bad, despite the rather hilly route (I don't have much of a choice on this unless I want to do short laps on the river rec path) and the gusty wind: my first 5 GMP miles averaged 7:43 pace, and even with two more slower miles (due to hills and wind, not due to me being tired, I think) my overall average was 7:46, perfectly acceptable as a test. My HR was pretty stable, around where it belonged. So a 3:23-ish is feasible.
So. A goal is sub-3:23, B goal is sub-3:25, C goal is a PR (sub-3:29:13). Now I just have to get to the start line uninjured and in the best running shape I can be.
Monday - I still felt tired and creaky from the hard 17.5 I did on Saturday, so I ran my 7.8 trail miles easy-peasy.
Tuesday - 11.8 as a progression: first 6 miles averaged 9:06, next 3 8:50, next 2 8:15, and then I tried to run half a mile at MP-ish (7:45) but only managed 7:51. Average overall 8:53.
Wednesday - 10.5 miles on a hilly route (up/down) with strides. Felt pretty good, 8:32 average pace.
Thursday - finally got to my tempo run, and it went well! 10 miles with 5 at HMP-ish averaging 7:22, overall average 7:56.
Friday - 7.1 miles on the trails at 11:10 pace, plus 4 10-sec hill sprints. I woke up with some iliac crest pain (that's the pointy part of the hipbone) and didn't want to push the sprints, since I was planning a long run the next day.
Saturday - 19.5 miles in the Animas Valley on a beautiful day! This was a great and confidence-building run. The plan was to go easy early and try for a mild progression toward about MP+10%; I set an early floor of 8:50 pace and it was surprisingly hard to go slower than that! Then I allowed myself to go as fast as 8:40 through mile 10, then 8:30-8:40, and trying to run around 8:30 or faster for the last 3 miles. It worked great: 1-4 averaged 8:53, 5-10 8:44, 11-16 8:37, and miles 17-19 8:30. (The last half mile was at 9:30 pace. Hey, cool-down, right?) Total average pace was 8:42, which - okay, I don't place much weight on training run pace, but this run was not just faster but ended stronger than the same run I did four weeks before my 3:29 at Houston, which was 19.3 miles at 8:58 average pace, and I slowed to ~9:15 in the last several miles. So I'm thinking this is a good sign.
Sunday - 'rest' day. And by the quotes I mean that actually I need to rake leaves today, and then go to the in-laws' and cut firewood. So, not all that restful. But no running.
Total for the week 66.7, booyah!
Taper week plus recovery week equals fewer miles, but that's okay. I wanted to be sufficiently rested going into the race, but I also didn't want to stint on miles since my ultimate goal is my December marathon, and that means keeping my mileage relatively high and relatively consistent. So I 'front-loaded' my week, running more early in the week and less later.
( October 14-20: 57.7 miles )
( October 21-27: 55.2 miles )
Coming next week: 65-ish miles ending with a 20-ish mile run, and also, cutting firewood. Also, rain/snow is forecast for midweek. Happy Halloween!
And there it sat. Over the next several years my times at other distances improved, but not at the half. It took me 5 more half marathons to even get under 1:40 again! Finally in 2012 I ran a 1:38:xx half, and then two more. But I was still a good 90 seconds or so above my old PR, which was seeming more and more like a weird fluke I'd never be able to repeat. And I was getting older - I turned 50 in September. Maybe that old PR would just have to stand.
But going into this year's The Other Half, I felt confident that my training was coming together for me. If I was capable of a PR, this would be my chance - despite the relatively challenging course profile:
I had a plan for this race. It basically boiled down to: don't fall, don't poop, and don't go out too fast. The big question in my mind, as I drove out to Moab on a cool, sunny Saturday afternoon, was: could I execute this plan?
( Getting ready )
( Miles 1-4 )
( Miles 5-7 )
( Miles 8-12 )
( Bringing it home )
( Numbers, analysis, and pictures of me grinning like a loon. I guess that's a spoiler. :-) )
( So, what am I getting myself into? Analysis, plan, goals, and other nattering, ahoy! )
No matter how the race shakes out, I am looking forward to it. I enjoy the solo drive out to Moab, listening to audiobooks and NPR; I enjoy meeting my running friends from other cities, who I only ever see at races, for Mexican food and margaritas the night before; I enjoy the after-race party, with many pints of Moab Brewery beer. I will enjoy these things even more, of course, if I'm also celebrating a PR and an AG win, so cross your fingers for me!
Monday - 5.8 miles on the trails easy, 11:25 pace and super-low HR. I was still a bit tired out from the previous day's 19.3.
Tuesday - Lousy tempo run, 11.7 miles total with 6 miles that were supposed to be at half-marathon pace but were at 7:34, on the slow side. Then again, my heart rate was also lower than half-marathon heart rate - closer to marathon-pace HR (but certainly not effort). Overall pace 8:14.
Wednesday - 8.6 mile trail run, again just taking it easy at 11:19 pace, felt pretty good.
Thursday - It rained pretty hard in the morning, and so I waited until things slacked to a drizzle before going out. I pushed a bit and ended up with 6.4 miles at 8:36 pace, but my HR stayed in the 'easy run' range, yay! My timing worked out pretty well: after I'd come home and showered, I looked out the window and saw it was snowing!
Friday - 10.1 miles, pushing hard again which was kind of stupid as my right peroneal tendon was aching (this is an old injury which pops its head up every so often) but I was spurred on by a Facebook friend/rival's post about her runs, which have been faster and better than mine lately, grr. 8:36 pace again, HR a bit higher than the previous day.
Saturday - I was to be a course marshal for the Durango Double's trail races, so I woke early and ran to my station with my pack stuffed with warm clothes, a thermos of coffee, granola bars, and my backpacking chair. I haven't run much right around sunrise and it was lovely. The trails were slightly muddy from the rain and snow, but still frozen solid when I headed out; unfortunately it had melted into mud by the time the racers came by. It was plenty slippery when the last runner passed my station and I packed up and headed back down, and I fell hard within the first 10 minutes, landing on my right index finger which still hurts an awful lot! I also felt tired and my peroneal tendon was screaming by the time I got home. 8.6 miles total, 12:22 average pace. (That pack was heavy!)
Sunday - I also had volunteered to work the finish line at the road races from 12-3:30 and so I had to get my run in early. My peroneal tendon still hurt, and I also forgot to bring my water bottle but didn't feel like heading back for it, so I made some loops back and forth around the rec center (where I could stop at the water fountain) and cut my run relatively short, to about 13 miles. After the first 6 miles easy I was feeling okay so I did a Squires Long Run (well, not really so long): a 90-second surge of fast running (5K-10K pace) at the beginning of every mile. This really sped up my average mile pace in the second half of the run, and my average pace ended up at 8:43.
Total this week was 64.4 miles, which is a lot considering the longest run was only 13 miles! Next week will be a small cutback as I taper a bit for my Sunday half marathon, and the following week will be lower as well for recovery.
( Recap of the rest of the week )
Actually, I have a lot of things I want to post about. In addition to heart rate nattering, I want to talk about racing weight (and why some people gain weight when they run, and others lose it, and what my weight has been doing this year), and about my core routine and hip strengthening exercises, and of course about race strategies and goals for my upcoming half marathon. So, um, watch this space!
So, a 5K. Those of you who have read my journal for some time know that I HATE 5Ks. That's probably because I almost always go out too fast, and then I am miserable for the entire second half while not really running all that fast. This time, I'm going to try to keep my pace under control early, and aim for more even splits than usual - while still trying to run fast, of course.
My PR is 21:03, but that was on an extremely downhill course and though I'm thinking about trying hard to beat it on a flat course sometime, I don't think it's going to happen on marathon training; lots of miles, but most of them easy. I ought to be able to beat my flat(-ish) course PR of 21:43 from February, though. (These races were on a different course - I haven't run in this subdivision since 2010, when I ran a 22:44 5K best.)
( Numbers geek overthinking and planning that will probably be abandoned in the first quarter-mile, ahoy. )
( Day by day details )
( In which I fail to keep the rubber side down on Sunday's long run, ow. )
Then today I ran an easy 8.3 (11:25 pace) on the trails, and everything ached a little but nothing hurt too badly. I decided not to do hill sprints because I still feel sore when I breathe hard, and when I was almost back home my knees and thighs started feeling sore and tired. I am probably going to defer my tempo planned for tomorrow until Wednesday. I don't want to put it off too long, though, because I want to run a 5K on Saturday.
Today's run put me at 254.3 miles for the month of September, which is an all-time high for me! (Not by much; last October I ran 252.8.)
Monday - 7 miles of trail running. First time in a week on the trails because of the rains, and they were washed out in places, with a little avoidable mud. Pace averaged 11:42, a little on the slow side, but I figure that's partly due to Saturday's race.
Tuesday - 8.5 miles of easy running, 9:05 pace, with 8x10 sec hill sprints at the end.
Wednesday - a birthday tempo! Two miles easy with strides to warm up, 5 tempo: 7:24, 7:26, 7:33, 7:20, 7:41, then easy home for 10 total. HR for tempo averaged 84% of my working heart rate, right in the half marathon pace zone (by the spreadsheet downloadable from http://www.box.net/shared/dhc7tkor4g. It's a little slower than I'd like, but felt good. Overall pace 8:07, pretty fast for me!
Thursday - easy-ish 6.4 miles, with strides which made the overall pace faster than usual at 8:42.
Friday - Back to the trails for 8.9 miles on a particularly steep (and beautiful) route. Averaged 12:19 pace, but also included over a thousand feet of climbing.
Saturday - another easy trail run, this one with my husband. About 5.5 miles at 11:24 average pace.
Sunday - Storms moved in overnight, and I headed out on a planned 18-miler as soon as the rain quit mid-morning. First 4 miles around 9:10 pace, next 9 averaged 8:50...and then it started to rain. Then it started to pour. Lightning flashed, thunder boomed, muddy water flowed across the road, and the temperature dropped significantly. So did my speed. I must have looked as miserable as I felt, because at mile 15.3, a guy in a Subaru rolled down the window and asked if I wanted a ride, and I took it.
Later that day - after I'd showered and eaten and was all warm and cozy again - yet another storm came in, and it was a doozy. I was glad to be indoors! (I posted some photos of the hail at our house on Facebook - you should be able to see this even if you don't have an account: https://www.facebook.com/media/set/
Anyway, I still managed a total of 61.7 miles for the week. Next week will be a little bit of a cutback as I'm going on an overnight retreat for a nonprofit I'm involved with and will not run one and maybe two days, but I am still planning on upper-50s mileage.
( Details )
ETA: sorry about the bad formatting! All fixed now.
AHAHAHA. So the bad news is, I did not come even close to my goal for the 10K. I ran 49:06, which is my slowest 10K since 2008.
...the good news is I was third overall human, and first woman. There were about a hundred runners, I am not really sure. So why, you may ask, the relatively slow time? The answer, my friends, lies in two images.
First, this is the map-corrected elevation plot; for your information, the climb from the low point shortly before mile 3 (the turn-around - the course was out and back plus a second out-and-back section from mile 4 to 5) was 145 feet in 3/4 of a mile. Oog.
And the second photo. As you know, it's been raining a lot in Colorado. The course was on dirt farm roads. What happens when you have rain + dirt roads?
Needless to say, it was NOT a fast course! There were a half-dozen serious mud-holes (each of which we had to traverse twice) and although the worst puddles could be bypassed, that meant zig-zagging and heading off into uneven grass or slick mud.
I lined up pretty much at the line and followed a small pack of men through the first mile and a half. My pace was a little hot to start but I consciously let them pull away, and I lost the time negotiating the mud-holes and the grassy sections, so my first mile was 7:13, pretty much what I was aiming at...though at that point, I didn't realize just how hilly the course would be!
I slowed a lot climbing in the second mile (there were no markers, but I had my Garmin) and my only consolation was that I could see I was gaining on one of the men who had dropped off the pack. I passed him about at the crest of the hill, where a water stop was located, and then tried to make up time on the downhill, but my split was 8:15, and looking at the long downhill ahead of me I knew coming back up would be a bear.
I had not counted the guys when they took off, so I was astonished to discover, as I approached the turnaround, that there were only three of them ahead of me. The next woman was not that far behind me, though, so I knew I'd have to keep pushing. My Garmin ticked off mile 3 at 7:20, not bad. But by then I was going uphill, and it just got steeper and steeper.. I had never thought I'd see paces north of 9 minute miles on a 10K! The only thing that kept me from total despair was seeing that I was gradually closing on the third man - I figured 9:30 pace must be okay, if he was moving even slower than that!
At the top of the hill we passed the water station again, and the third man stopped to take some water. I slowed but didn't stop, and passed him as I drank. Then it was time to fly downhill to try to make up some time, and I was able to claw my way back to an 8:21 on mile 4.
Then came the second out-and-back section with another downhill I was not excited about having to climb back up. The two guys ahead of me looked strong and comfortable and much younger than me. I was just pleased to see, when I made the turnaround, that the second woman was a bit farther back than she'd been before. I made 8:05 on that mile.
Where the second spur rejoined the main dirt road the route was a bit unclear, and I was worried I'd chosen the wrong path until I hit a mud-hole and saw all the running-shoe prints. This stretch was the muddiest, and on the way back it was uphill. I could no longer see the two men ahead of me, and all I could think of was that I had to stay ahead of the woman behind me. I put my head down and chugged in, with 8:24 in mile 6 and an 8:10 pace for the last .2, to finish in 49:06 - nowhere near what I had targeted, but a good effort in these conditions.
I jogged back with my cellphone to take a few photos of the course, and caught the second place guy jogging back with his wife - who was pushing their kid in a stroller! Talk about a serious workout!
Oddly they didn't do overall awards, but my satisfaction in coming in third overall and first female is its own reward. I did get first in the 40-49F AG (the second woman was also in my AG), and so won a bottle of wine from the winery that hosted this event. Finishers also received T-shirts, Balega socks, and a wineglass we could have filled at the tasting room.
Anyway, not remotely a PR, not any sort of fitness gauge, but a fun time and a solid workout. ETA: And to point out how solid a workout it was, I wanted to add that my HR average was 160 (86%WHR), for the last 30 minutes averaged 162, and for the last 10 minutes averaged 164, maxing out at 166 or 91% of HR reserve (working HR). So even though my average pace was just under 8 minute miles - slow for a 10K for me, the same as in my PR marathon - the effort was the level I would expect for a 10K.
There is no way I'm going to beat or even match my PR of 43:06 from the Winter Sun 10K nearly two years ago, as that was set on a significantly downhill course at about 2500 ft lower elevation than here (race report). But I think I'm in better shape now that I was then. A week before that race I ran a 6x half mile workout with 2 minute recoveries, targeting 7:10-7:15 pace for the first 4 reps, then letting myself go - I ran the 5th at 7 minute pace even, and then blew up on the last with a 7:31.
I did the same workout on Tuesday, targeting 6:55 pace, and averaged 6:51, no blowups. My heart rate was considerably lower, too, both for the speed intervals and for the recoveries - in fact, my recoveries before the older race were at higher HR than my average HR during the intervals on Tuesday! But I'm not sure how the HR translates, because all of my HR values have been lower lately; does this mean I'm not working as hard, or that my working HR range has shifted lower?
So, what am I looking at? The Runworks calculator has a hills-equivalent calculator, and when I feed in the data from my Winter Sun PR (58 ft of uphills and 375 ft of downhills, as calculated by SportTracks' elevation correction plugin) it tells me that the equivalent time on a flat course would be 44:01, and with some modest total uphills and downhills - say, 60 ft total up and down - 44:13. Then I plug that number back in and ask for the conversion from 4300 ft to 7000 ft, which gives me 44:59.
So, that's my goal: under 45 minutes. (The more under 45 minutes, the better, of course.) Which incidentally would be much faster than my last 10K at this elevation, 47:22 at the Fem 10 in 2010. That would be a pace of about 7:14, which is a bit faster than my tempo runs have been, and my longest tempo run has been four miles; six miles at a faster pace will be tough! But if race-day magic works, I might be able to pull it off. We shall see!