You spin me right round baby

Practice Loops

Its November, Eddie Murphy run time when Sixmilebridge gets invaded by runners all hell bent on getting dizzy running around the same 1 Mile loop of the village. For the members of BMOH this is a normal experience as we use this circuit and the hill mostly for our Thursday night speed sessions. I hadn't been down in a while but as I had to pick up essentials for Friday and Saturdays Directors run’s, I decided to get the feel of the loop again. Session was 2 loops @ 5K pace. Coming to the end of my second loop, a car pulls along side, a wee Cavan girl is hanging out the window trying to hold a conversation with me. Believe me it was one traffic. Brenda O’Keeffe was the first of the lunatics to arrive in Sixmilebridge. Between now and Sunday evening a few more would drop by. Finished the session in 13:30. Happy enough not to be doing 26 at anywhere near this pace on Sunday.

Directors Runs

This year to accommodate Gerry Forde we ran the directors run on the 10 in 10 course as it would be madness to have him going around the village all day on open roads. It wasn't long before the early starters arrived. Brenda came filled in her registration form, I handed her a number, 100. The significance of this I at the time was totally unaware of. Soon all runners where on the course and the only issue this morning was a flood at of 6-8 inches deep and 50M long but was dealt with before the later starters got to it.

Saturdays race was to say the least a different experience. We had two participants miss turns and ended up getting lost. After finding both them and getting them back on the course the rest of the day passed without incident. We may need to invest in GPS tracking devices for runners next year. Once the day was over I was now free to run the race tomorrow. My 25th Marathon on home turf and I was really looking forward to this. I got home with ever intention of a quick 3 miles to clear the pipes and get an hour or two’s kip, but herself indoors was sick so that idea went out the window. Off to a gig and home by 3 AM herself still sick, finally she settled down and I got to sleep somewhere between 5 and 6.

Dalmatian Day

I woke a 9 with a sore throat dry lips and my own stomach doing flips. If it wasn't for the fact it was my 25th I would have smashed the alarm and gone back to sleep. I got up everything was ready from the night before logged on to Facebook for any updates on the Double, then saw that Don Hannon had let Brenda's cat out of the bag and that she was half way through her hundredth marathon. Got to the start just before the 30 miler start still not feeling great. Decided this was going to be a long slow burner with the objective of just finishing it. Eamon Dargan was present with his 100th Marathon Medal and Singlet just before the start. Pretty soon we where starting and I was with Eamon and Paul for the first few miles. Meet Brenda at the water station, I was scolding her about keeping her 100th quiet when she informed me I gave her the 100 number on Friday morning much to her amusement. Eamon had crowned this his Dalmatian Day Marathon but unfortunately it was not to be. He was struggling for his breathe on the hill the fifth time around and pulled up shortly afterwards. No doubt he will get to run the Dalmatian Day again. Paul had pulled ahead a bit and I was started to catch him but he was heading for pit stop when I caught him. I hooked up with Fozzy for a fast lap or two just to help clear the pipes. And boy did they clear I hope no poor unfortunate soul had to use that toilet for the day. Once I returned to the course I really felt good and started to run about 8 Minute pace very comfortably. Hit 10 Miles with 1:32 on the clock meaning I was on 4 hour pace. Didn't even bother to slow back down I was in a zone, it doesn't happen often but the faster I ran the more comfortable I felt. Passed half way 1:57 on the clock and just kept going passing runners along the way. Only Mick Curley Cunningham had passed me in that period.

The difference in a year

Running improvements are not things that happen overnight, but over a long period of time. Last year I was struggling at the tail of the race when my Friend Thomas passed me cruising at the start of his. Today I rounded the start finish and there was Thomas in the distance, but I was catching him fast. Thought to myself he must be really struggling. I caught him at the bottom of the hill and said Hi and bombed up the hill leaving him in my wake to the tune of “A whole lotta a rosie”. I don't know who was the more shocked him or me at the time. While Thomas appeared to be going slow he still knocked out a 7:05:11 for the double Marathon. This time would have been good enough to win any of the previous running's but again there was a faster runner ahead. Maybe next year he will get that elusive title.

One and One is Three

Doing sums while you are running and even going well just does not add up. Coming to the end of 20th lap, I looked at the clock 2:53:xx so to get home in sub 3:45 in needed to run 10K in 48 Minutes that's six 8 minute miles, so Lewis its Hammer Time. That's the silly conversation I had in my head the reality was 1) I had only 6 miles to go not 10K and 2) I had 51 Minutes to cover them. Lesson you cannot add and run at the same time. I set off for the next 2 laps at under 8 minute pace only to realise my error on the beginning of the third. I slowed up the pace but in doing so for some reason it was the first time today the wee hill was tough. I set about not letting it beat me and I was determined not to walk one inch of the course. Job done and got home in 3:44:02. My third fastest time ever and only my third time under 3:45 so all things considered I was extremely happy.

Medals

The one downer of the whole weekend was when Richie informed me on Friday night that there was an issue with the finishers medals, which would not be resolved in time for the event. This meant runners completing on Sunday would not receive their finishers medal on the day. With respect to everyone not one person was put out by it. I did not have that issue as I would receive my 25th Marathon Medal. On my arrival that morning I had one important job to do, ask Tom if he would do me the honour of presenting me with my 25th Marathon Medal. In my mind there never was going to be anyone else for this job. Tom has always be a source of support both as a mentor, friend and competitor in recent years and someone I always like to bounce ideas off every now and then. Tom did the honours and Derek Mackessy also picked up his 50th Medal. The bold Dennis however out did us all and got the cake.

Aeolus and the Hyades

Marathon 13 unlucky for some

Last year in Sixmilebridge I learnt a lesson that stood me well when setting off for Craughwell to run Marathon Number 13. No matter how nice the morning, plan for all eventualities. Looking out from the community hall in Craughwell at the wind and rain, I was glad I had packed a decent jacket and spare dry runners, socks, under armour and my Santie Present (Compression Calf Sleeves) which I robbed from under the tree that morning. I was contemplating not using the Jacket until the halfway mark but wisely I changed my mind. There was a large group of people for this race, which included a half marathon and 5K run for Craughwell AC fit for life group. Val gave the pre race briefing before going to the start to get wet. Course consisted of 8 Laps so the plan for this was to run it around 4:05 pace and do the last lap at marathon effort. We set off and pretty quickly the field spread out nicely. I took it very easy on the first few miles. We had the wind and rain at our backs for most of the first half of the lap and the stretch up through the town. The section into the wind and rain was slightly uphill and extremely tough going. Got through the first lap in exactly 30 Minutes so again I was going relatively easy at 4 Hour Pace, ditto again for the second lap. Finally got into a group halfway through the third lap which made running into the wind and rain a little easier. Frank from EOI was in this group so time ticked on for next couple of laps. Some ladies also noted my nice new white socks and that I would have difficulty in keeping them clean. Had planned on changing at the halfway point but it was so bad I would only be dry for one or two miles so didn't bother.

Water Station 

The Start/Finish had a water station and it was every bit a water station in every sense of the word. You would need a canoe to navigate it. On lap five the going was getting tough in that we lost about a minute and a half. The group split up here so I hit away and made back some time. Crossed lap six in just under the 3 Hour mark. The last two laps saw the weather get worse and I started my Marathon Pace effort a mile earlier just to get in out of it. Finished in 3:54:34 with the last 4 or so miles done at 8:05 per mile. Not the pace I would like it to be but in those conditions I was happy that I was able to grind them out. Afterwards the spread of food was brillant with every variety of niceties to fill and warm the soul. Plenty of good auld banter afterwards once everyone got in and was dry. Val presented Brenda Francis with her Bronze Medal for completing her 25th Marathon. A special word of thanks to the Marshall's and volunteers who looked after us so well on the course, especially in the conditions that we got on the day. All that was left for me to do was wash my Santie present and get it back under the tree without herself indoors noticing!!

Some shorter stuff

With it being about 9 weeks out from Seville I have been concentrating on higher tempo shorter stuff for a bit just to sharpen myself up. Unfortunately the weather has not been playing ball and its very hard to judge paces with the recent spell of wind and rain. This is especially harder when trying to do intervals when the wind tends to gust up to 100KMH. Sometimes it felt like Aeolus himself would wait until I was running into him on the lap when he would unleash his vengeance. So trying to do these to exact pace was going to be nigh on impossible so I paced them as best I could on effort. One type of run I have been playing with which is tough but may well help me toward the later end of a marathon is 400m @ 10K paced followed by 800m @ Marathon Pace with no recovery/rest between sets. I have got this up to 8 sets before Marathon Pace starts to feel like 10K pace.
Had planned to run my first every 5 miler and had set-up the week to try and do it justice, however the weather again intervened this time in the shape of a frosty St Stephens Morning, which meant the cancellation of the race. Still went to Cratloe woods for a workout with some others from the club. What I learnt from this is I need to work on my hills. Did a 600 and I flew off on the downhill section but the lads chewed me up again once we hit the incline. Going to concentrate on more of this shortened stuff for the first month of the new year in an effort to get some speed into the legs. Will keep the long runs to between 2 and 2:30 as having completed 7 Marathons since June has given me a good base on which to build on.

Eddie Murphy 2013

Clon comes to Clare

Myself and Paul wanted to run the Eddie Murphy on Sunday so we were duly handed the responsibility of looking after the Directors Run on Saturday. After a few doubts whether we would have enough to run the marathon race we eventually had Thirteen starters as well as Seven from the club in the half. Looking at the lineup for the start it appears a certain Mr Hillard must have been giving out free tech tops again. I thought we had travelled forward in time by three weeks and were actually in Clonakilty judging by the attire most runners had on. There was however one proud 10 in 10 finisher top on display. The rest of the day was looking after our small group with water, jaffas and support. The other job was counting laps, which just drove me scatty and thank god we were going to have chip timing tomorrow. There was a brief discussion afterward about tomorrow pending runs, my contribution was along the lines that if I was ever to do an ultra which I didn't see happening any time soon, I would go the whole hog and do a 100 Mile race. Famous last words.

Less than 100 but over 26.2

After about three hours sleep due to a gig the night before,  I have a small Breakfast and make my way to Sixmilebridge.In the darkness there are only a few lonely souls setting up the course for the day and registering the brave Double Marathon Runners. I have an early start so that I would be available for giving a hand later. Its not long before we start and there are about nine of us doing the marathon with the Double Marathon runners. During the week I had one very good session where I did 13 miles @ 8:30 pace and felt really strong but then I followed that up with a five miler and 9:30 pace my legs where like lead weights. I decided the plan was to go at 9:30 or 4:10 pace. Well best laid plans. First lap was just over nine minutes so I took it easier on the next lap or so I tought same again a little over nine minutes. This went on for several laps so I finally conceded that this seemed to be the most comfortable pace for me. The miles laps moved along very quickly as they always do in this race. The thing I like and many others like about the one mile loop is you are always passing or been passed by someone. Even though I at no stage ran with anyone it never felt lonely. Got to mile 19/20 and I just felt like I was only after starting the run, it was then that a mad idea entered my head. I suddenly realised that no one from the club was running the 30 miler or the Double Marathon. Well you can't host a run in Eddie Murphy's memory and have no club member at least have a go at an Ultra. I was going so well at this point that I decided there and then to do another four miles and go for it. I let Richie and John on the clock know what I was doing and off I went with a new plan. Cross the marathon in sub 4 and run on feel after that for another four laps. Finished the marathon in 3:58:09 and set off again, laps 27 & 28 were indeed a new experience. At the start I asked Jim McNiece why he had a selection of shoes in his box. His answer was dry feet make comfortable feet. I now knew what he meant, at the start of lap 27 my feet were sliding around in a pair of shoes that were soaked through at this stage. I tried some running repairs but it didn't really sort it out. Luckily I remembered on the next lap I had a dry pair in the car which was parked near the start. New dry shoes I set about upping the pace for the last two laps. On the last lap going as hard as I can the 30 mile leaders cruise past me, my one bad moment of the day was here, Thoms greets me and I bitch about how easily he just passed me and I was flat to the boards. Anyway finished in 4:33:35. Another great thing about this race is you get a split for every mile, the results showed two very positive things to me. My first 25 miles had 5 mile splits of 45:30,45:17,45:28,45:27,45:27 which showed that I consistently knocked out sub Four hour marathon pace for most of the race. My last five mile split was 44:26 but that was because of the shoe pitstop and knocking out mile 29 and 30 in 8:03 and 7:51 respectfully. Putting in those times on that course after 28 miles has really given me the confidence to kick on and get a sub 3:25 next year for Boston.

The Aftermath

My day didn't finish there, spent the rest of the day doing a mixture of tasks. Surprisingly I was able to move with some degree of efficiency and was able to contribute to the proceedings just as things started to get busy with Half Marathon runners starting to register. The banter was good and some new faces were adding their own mark to the race. Some even managed to render our MC speechless for a while, which was the greatest achievement of the day. From a racing point of view the Half Marathon was the race to produce this year with the front three been pretty close throughout and it was only decided on the last lap. The day flew by, the weather obliged slightly and it wasnt long until all that was left was the few lonely souls doing the cleanup and putting the village back together in the darkness and rain.

Sixmilebridge would wake up on Monday morning as if nothing at all had changed, but those of us who were there on Sunday experienced something unique and have a special piece of Tipperary Bling to show for our efforts

This is a man's ???

Man Flu

Having resigned myself to not getting near 3:25 this year or in time for Boston 2014, I have entered a spring marathon in Seville for early next year. This may be a better option than trying to deal with the the unpredictable Irish weather. Anyone targeting times this year during the summer months had to contend with unusually high temperatures which for us Vitamin D lacking redheads really impairs on our performances. I have gone back to base training and with no major injury issues this year have managed 35-40 miles a week, I am going to try and get back slowly to 6-7 days a week and bring the mileage up 50+ miles a week. So first two weeks of September went very well with 40 and 45 miles respectfully, then the dreaded Man Flu hits me. I have not suffered this from with 2 years so herself indoors is not quite up to speed as to what is required in this situation.
It also has made a mess of my plans to get Marathon number ten done in September. Struck me down the day before Athlone and still suffering so that ruled out Carlow to Kilkenny yesterday. My symptoms are getting better and hopefully I can make the start line in Galway on Saturday Morning.

On the Horizon

In the not so distant future I will be pacing Dublin City Marathon again at 4:50. Pacers are every ten minutes this year for the first time and the gap between 4:30 and 5:00 is filled. It will be interesting to see if it splits up the bigger groups and what the uptake will be in the 4:40 and 4:50 groups. Previously there was a lot of enquiries at the expo for a 4:45 band so I am hopeful we will have some company early on. Three weeks later the annual Eddie Murphy Memorial Run takes place on that famous 1 Mile loop of Sixmilebridge. Online entries are now available on eventmaster and it is for a very worthy cause.

Bright Side of the Road

Always take the weather with you

Sixmilebridge delivered again. If running 10 Marathons in Ten days was going to be hard enough, the weather as usual made it a true test of stamina. Not since the summer of 95 when Clare finally kicked Biddy Earlys curse to touch have we seen temperatures in the high 20's and low 30's. As I have said before I don't think GOD likes us marathon runners too much or maybe he had an alternate motive for inflicting such conditions on the 23 or so lunatics about to attempt this challenge. Short story 23 legends were born over that week, they inspired a community and showed that faced with the adversity what the human spirit and body can endure. Eighteen of those got home on the final day but the five that fell had the hardest choice to make in pulling out. They had brought themselves as close to the cliff both mentally and physically before making the correct choice to let it go for another time. The motto on the back of the finishers t-shirt got this spot on. So many memories and emotions were experienced over the ten days, watching the joy on the their faces as we approached with Mr Freezes and Ice Lollies. Sharing their smiles each evening as they ran,jumped, walked or crawled under the finish gauntry to step closer to their ultimate goal. 

Some of the finishers

They say you get out what you put in, well I can honestly say I came away with much more then I gave.
As special mention must go to Tom and Richie, the success or failure of this event lay at their door. If it failed they would carry the can, well it didn't and was there ever any doubt in that. That been the case they fully deserve the credit for its success.

Dark Side of the moon

I could not pass up the opportunity to run at least one marathon last week. I had originally pencilled in Thursday but had to switch to Wednesday instead due to my own incompetence in looking at my calendar.  I know the course pretty well and had ran it on Saturday in the low 20's for a very uncomfortable and hard Two hour half marathon. How I was going to fare in the high 20's was another matter. Wednesday or Day Seven was the warmest so far but not as humid as other days well thats what I was telling myself. We gathered at the start with everyone trying to get under the small bit of shade that was been offered by one small tree. A quick loop of the town and we are on our way. I went along at about four hour pace with Denzil leading us out and two other day trippers James and Ed in close attendance. James kicked on shortly after the mart and I lost Denzil and Ed at the first water station. Fumbling trying to get a zym tablet out of the tube only to realise they had all stuck together with the heat. Got some into the bottle and another bottle to cool myself down. I was surprised that I caught up with Ed so quickly before Kilmurry but he was struggling with an injury and pulled up shortly afterwards. Got to mile 6, had planned on taking on some of my homemade gel drink spent more time looking for it to realise that it must still be in one of the cars circling the course. No worries as I have another at 12 and sure I get it from whoever has it soon enough. Heat was intense but I was feeling okay and still going around four hour pace, I was down time wise due to the delays at the two water stops, but wasn't bothered really as this was not a day for a PB. Tom said todays PB is getting around in one piece which was pretty sound advice. Ran into Paddy at Mile 7 or 8 so I tagged along with him for a bit. Finally got to meet Jennifer dishing out the ice pops, and the like at mile Eight stayed and chatted with Paddy until mile 12 where he was feeling the pace( he was on number two of a back to back in these conditions). I tipped on while he took a breather. Brian or Dave as I called him flew passed me here, thought about tagging on but his pace was a little too hot. Meet Thomas on the way out and he commented I was looking good, and I felt good at this point. Passed half way 2:01:23 on the clock told Sandra I'll get water off her on the way back. Got my gel at the finish and headed out on the second loop. The climb back out of the town broke me. In less than a mile I went from comfortable running to absolutely no energy in my legs. The (eddies) hill sucked me up and spat me out. From here to Kilmurry was a real struggle, I had to stop several times and walk, I was absolutely drained from the heat. Water at the stations was warm and was not helping me. Meet with Siobhan who had a chilled bottle which help a bit but I was still struggling. I was expecting it to cool down in the evening as the sun went down but this was not the case. Just after Kilmurry cross I came down a hill and in front of me was an angel. Bowl of ice cold water and a sponge. I drowned myself, relief,I was so happy I could have kissed her, I think I did too. From here on I was back, picked back up the pace to four hour pace again. Pretty soon I caught up with Gino who was running his 100th today and then I saw in the distance John who took off earlier in the race. He was my next goal so I set about trying to reel him in. It took the mind of the heat and gave me something to focus on. Finally caught and passed him at mile 22. Got halfway up the Bitch as Thomas calls it when again the legs gave out and had no energy. Walked about half a mile to the next station refuelled and once I got over the climb felt good again. I passed the mart(25) just on Four hours and set 4:10 as a goal. Ran from here to the finish but thought I was going to be outside the time. Mike (of Clare FM fame) came along side on the bike and pushed me out to the finish 4:09:50 and it was over. Tom then of course asked probably the most obvious question of the week. "Do you want a can Ger ?". To which I reply as I fell to the ground "Can a duck swim!". Okay there may have been a four letter word in there somewhere. As I skulled my can in the cold tub I was satisfied that today I completed my eighth Marathon in brutal conditions, and it had taken me nearly 47 years to accomplish. I pondered, tomorrow night 18 of these guys/gals would equal that in the same amount of days. This really brought home to me the enormity of this challenge, and what is required to complete it. 

June 29th  
          16 Miles Long 2:28:24 @ 9:14 HR 144

July 2nd         
          10 Miles Tempo 7 miles 54:37 @ 7:49 HR 163 with 1.5 Mile WUWD

July 6th
           13.1 Miles Easy 1:58:14 @ 9:02 NO HR  

July 10th
           26.2 Miles Long 4:09:50 @  9:33 pace, NO HR

Recovery - "Love the way you lie"

Recovery Run

"Just gonna stand there and watch me burn
But that's alright, because I like the way it hurts"
My alarm ringtone the lovely Rihanna has interrupted my sleep again @ 6:30 A.M. This morning is one of those many recovery runs, the ones that you do after doing 20 miles the day before. Why in gods name would you want to even attempt to run when you are going down the stairs like someone twice your age. Simple it may hurt but I like the way it hurts and afterwards you will have a spring in your step again.
For the last year I have reduced the length of these runs from 5 to 3 miles but added in 20 lengths (25m) of the pool with the emphasis been on my kick rather the time and pull. This has had a very positive effect on recovery of my legs while at the same time reducing the impact from the extra miles.
Now I have never been a morning person but due to herself been out of action recently I have reverted my runs to early morning as its the only time I realistically can get them in. So it was with dread I took to the pool for the first time earlier this month after a 3 mile run in bright frosty conditions. Well I needn't have worried, it was like getting into a Jacuzzi it was that warm. I really enjoyed the swim and the legs felt really invigorated after it. I now really look forward to my early morning recovery runs.

Marathon Paced Run with spice added

Came across this recently on the interweb and decided to give it a blast to see its effect. Basically Run the first 1 minute of the mile at 10K pace and the drop back to Marathon Pace. Rinse and repeat for each mile. I pencilled in 8 miles of this last week but six was more than enough as it felt quite hard even to maintain Marathon Pace for miles five and six. Repeated this again today and while not as hard as last week, the last 2 miles (after the 10K segment) felt like the effort in the 3rd quarter of a marathon without having to run 13 miles before hand. The aim of this is to trick the body into conserving energy at a higher HR when we drop back the pace after the initial burst at the start of each mile. Its hard to gauge if this is having an effect at this early stage but as they say if i doesn't kill you it makes you stronger.

Boston Madness

Like many runners I was shocked and horrified at  the scenes at the finish of this years marathon. This has only heightened our resolve to be at the start next year's race. For this I need a GFA sub 3:25 but I suspect that may not even be enough as last weeks events will ensure that next years race will be over subscribed. With this in mind I will most likely need sub 3:20. Currently my pace would be 3:22 based on my Adare 10K. This was run in ideal conditions so I am sitting on 2 options here. Get the 3:25 first and have a shot @ 3:20 in August/September or just go for it in Portumna.

Club Run

Next week is the clubs annual 10K run. Details can be found here. I will not be running or even pacing this as I am in on a recovery week next week so Hi-vis vest for me and give a hand at the start and finish.

April 1st
          15 Miles  Long Run 13 Miles 1:46:12 @ 8:11 pace,  HR 154 with 1 Mile WU/WD

April 4th
          10 Miles Tempo 8 Miles 1:00:15, @ 7:32 pace, HR 157 with 1 Mile WU/WD

April 7th
           6.2 Miles 5*1000M off 400M Recovery @ 4:04 pace (4:01 to 4:05) with 1 Mile WU/WD

April 10th
          18 Miles Long run 2:42:51 @  9:02 pace, HR 139 (last mile @ 7:40 pace)

April 13th
          12 Miles,Tempo 10 miles 1:19:18 @ 7:56 pace, HR Malfunction with 1 Mile WU/WD

April 17th
          8 Miles Tempo 6 miles 45:10 @ 7:33 (10K pace + PMP) with 1 Mile WUWD

April 20th
          20 Mile Long run 2:53:05 @  8:36 pace, HR Malfunction (2 * 3 Mile PMP included)

April 23rd
          8 Miles Tempo 6 miles 44:58 @ 7:30 (10K pace + PMP) with 1 Mile WUWD

Looking Forward

Eddies Run

When Tom had let me know that there would be a half marathon in this years Eddie Murphy's Memorial Run   I was extremely happy. It allowed me to run and complete this without getting a DNF in the Full. Last September I penciled this in as a long run where I would just go out and jog around and have a bit of fun. However with Lorraine's illness my training plan got skewed slightly and is such that on the weekend I should be doing a LT Run of 8 miles. So I have now decided to race this and try and take a chunk off my Half Marathon PB of 1:44:52.

What pace to go out at ?

My last attempt at dropping this PB ended in disaster in Charleville Half 2011. Went out too fast (trying to catch a fast pacer ) at 7:30 pace and ended up crawling home for a time of 1:49:12. Currently based on my last 3 hard runs my VDOT according to online calculators gives me a 1:35:00 half marathon time. I always taken these online calculators with a pinch of salt. This is even more true when other factors are considered

• I have no race specific training done.
• My colitis is acting up again which will most likely mean a pit stop at some point.
• That hill that we have to climb 13 times can mentally get you in the end.

With this in mind plan A is to go out at 7:30 pace and see where it gets me. This will leave me in 1:37 country so I am hoping to have a sub 1:40 PB on Sunday Evening barring a complete disaster during the race.


November 11th
         15.57 Miles Long Run 2:15:15 @ 8:42 pace, HR 143 

November 14th
         11 Miles 9 Miles 1:11:04 @ 7:54 pace, HR 155 with 1 Mile WU/WD