Slake and I started together and ran most of the race together because we actually felt comfortable at the same pace.
Mile 1: 8:45 Avg HR: 163
We were in way too a slow group. Spent a lot of time speeding up, crossing into the grass and whizzing around people. Found Amanda (AJ7) towards the end of this mile and ran with her for 1/2 a mile or so
Mile 2: 8:55 Avg HR: 165
Again, more passing. Met up with NL and Z at some point and chatted a bit. Pace felt really easy even with all the stopping and starting. We were swapping 7:45 pace with 9+ min miles. While NL was with us, he commented to slake (who was wearing short shorts and his Richard Simmons go to health glitter shirt) that he had nice calves ;)
Mile 3: 8:51 Avg HR: 167. Still passing people and NL was still with us at times
Mile 4: 8:37 Avg HR: 172. Finally the herd thinned a little and we had more open room. Slake and I discussed that at any point we can have our own races so I sped up a bit ;) Legs still feeling good and I could feel that I was holding back a bit still.
Mile 5: 8:48 Avg HR: 173. About the same effort as the last mile. It was evident now that the weaving really added some distance because both of our Garmins would beep the new mile clearly before the mile marker. At this point we lost NL.
Mile 6: 8:36 Avg HR: 175. This part of the race had the first out/back and I know I run faster when I see people heading in the other direction.
Mile 7: 8:28 Avg HR: 176. This was one of the faster miles. But possibly because the Garmin dropped track underneath the Kennedy Center (it drops the time as well as the mileage in some cases). Also Slake hit his 10k PR so sped up a bit for this too.
Mile 8: 8:48. Avg HR: 177. First half mile was speedy and started to feel pain in the legs. My hip was really tight too, like I needed someone with an oil can to make it feel better ;) At the aid station that involved running up the memorial bridge I took a carbboom that was in my pocket and caused a nice cut on my hip from its sharp edges. My stomach was hurting but I didn't drink enough water to get it all the way down. At this point Scott pulled away because I slowed getting the gu taken care of :)
Mile 9: 8:36 Avg HR:178. Now it was time to push the pace. First time I felt very winded. Winds on the bridge sucked a bit. I kept Slakey in my sights, got within 10 feet or so but then he pulled away again.
Mile 10: 8:21 Avg HR:181. Last mile and I pushed as hard as possible. Did have some more in the tank, but I don't think I would have raced this race any differently.



Nothing. The goal was a 51/49 neg splattt (or split for those other than Turtle;)) and I was close to my goal at 50.5/49.5. My training in the run portion has been pretty crappy lately so I was happy to set out and have a good run. Just need to run more and the times will start dropping. I had ITBS in Oct-Dec of last year and I am still slowly building back up the miles. This race has motivated me to get back to more serious running.

Walking about 2 miles between numerous metro stops. Really helped. Then the full regime of stretching and ice baths once home.


Not enough run training. Limited speedwork. First time at this distance in a stand-alone run. Longest run race every (not in triathlons).



Really enjoyed this race and the course. Would do it again. But would arrive a bit earlier, and sleep more the night before unbothered by bad doggies.