ran the whole time with tim. felt great. we were shotting for a 7:30 pace expecting to have a few miles of warmup and letting the crowd clear and a few harder miles at the end. we ended up starting on or under the pace right from the start and had a perfect finish.

nothing.

stretched some and then walked back to mile 9 and finished with k. had some muffins and water and headed home.


nothing really. didn't want to go much faster than that and was just sore enough afterwards to realize that i shouldn't be going any faster than that. it was fun to post a good time, but there is no real reason to go that hard for ironman training.


race was well organized. course was a little boring in the middle with the rock-creek parkway making up most of the race (it's a fine break from the city during a marathon, but you expect to be near monuments or cherry blossoms for a cherry blossom 10 miler in d.c.). aid stations were fine, but they ran out of water and gatorade at the end of the race. muffins were excellent though. for the price, it was a good race and i would do it again.

NOTE: attached are pics of tim and i. we were discussing his heel strike, so I subtly noted it in one of the pictures.