Yesterday morning we ran the Coach Bubba 4 mile run in Durham. I ran this race 2 years ago when I was in fantastic shape, but this year was more like "I can run comfortably again for extended periods of time in a tempo effort." Whatever that means, so I was going into this race as way to get a good effort in.
Alysia went out fast and we said bye to Marty who can hold sub 7 minute pace all day, but not much faster right now. Alysia was still about 5 seconds ahead of me at the first mile and she pulled me through to a 6:10 - whoah! Way faster than I had wanted to start off. But then I got into a good groove and only Joan Nesbit (former Olympian) finished ahead of me. My Garmin said I averaged 6:16 miles which is slightly faster than the official results because of starting a bit behind the start line and the course being a tad long. I'm real happy with this time even though it's over a minute slower than two years ago. This is off of one track workout and a couple of fartleks. I felt pretty strong although I didn't feel like I had a whole lot 'speed' yet.
For my efforts I got an ashtray.
Just kidding, it's a butter dish. I think.
Afterwards, the Gaal's and the Lovgren's hit up Elmo's Diner. YUM. Stuffed french toast and warm coffee hit the spot after the cold temps and hard run.
And THEN later on in the afternoon we met Alysia again for long steady ride, almost 3 hours. That is a pretty huge training day for me, and I'm a bit sore now from it!
It is dreary and cold right now, but tomorrow night I'll be on a jet plane to St. Pete! Can't wait for that!