This is a fairly tough run with significant hills at mile 2, mile 5, mile 9 and then finally at mile 12. Plan was to start the run at 8:30-40 or so for 5 miles, and adjust by HR for the hills, at 5 miles drop the pace slightly to 8:25-8:35. At 10, try to drop a bit more but keep mile 12 hill in mind.

Per garmin 910, 1K feet of elevation

Overall, use gravity on the downhills and maintain but don't blow up the uphills

Miles 1-3
8:39
8:03
8:01

This was the out and back section, rollers to down a hill and back up to the race start. They used to have these as miles 10-13, so this course is a bit easier. I started comfortably, first mile at 8:40. This is not a huge race like some others, maybe 700 people, so it starts thinning out pretty quickly.

Using gravity hit the second mile comfortably at just over 8. Surprising, but felt within the RPE and HR, so went with it. Could see the leaders just before the turnaround. Surprisingly it was not the usual slight, 130# ers, but two big guys. Turned around and headed back uphill. Pace was still comfortable but hit 3 at just over 8 as well, even with the hill. I was really trying to take advantage of the downhills, and to focus on regaining a strong stride over the top of the hills.

Things were feeling good, so I decided to change the race plan up a bit and just run based on feel and HR, keeping the HR close to 160 on the flats and 165 on the climbs for as long as I could, and see what pace that produced.

Miles 4-6
8:23
8:29
8:06

This section included a short uphill, steep downhill, then a short steep uphill to more rollers. I held back a bit and thought maybe pick up the effort at 6. 4 and 5 were slightly faster than goal but did not feel like I was pushing into a blowup. Hit the top of the steep climb and settled back into 8 minute pace. I am very familiar with this course since I ride and run here often, and decided not to pick up the effort until just after 6, when the terrain was more favorable.

Miles 7-9
8:04
7:53
8:34

This was a gravy section that with some good downhills and flats and places to make up time, but knowing there was a big climb at 9. I picked it up and was surprised to see a 7:XX on a split, I don't run 7s unless it's a 5 or 10k.... This section bought us closer to the ocean and we had some good views of the water and some million dollar homes to take our minds off it.

Climbed the mile 9 hill steady with an eye towards resuming a harder pace at the top. Was a slower split as expected but on target.

Miles 10-13.2
7:48
7:45
7:39
8:34

Once I got back on top of the hill, I decided to ignore HR from here on out, and run as strong as I felt like I could maintain the pace. It started to get hard as the road tipped up slightly on a false flat, but I picked out runners ahead of me, put them in my sights, and tried to reel each one in. I would shift from struggling to feeling strong. I had no idea what the total time would be, but knew it would be a PR in the 1:4X range. This kept me going to the finish

Continued using the downhills, especially 10 to 12 to negative split the miles.

RIGHT at the mile 12 sign we hit the same steep uphill we'd run down 8 miles earlier. I knew there was a downhill at the top to recover, so just "sat up" and continued running up as a decent pace. I had forgotten about the short hill at mile 12.5 though.... I was pacing behind another woman, trying to run steady, but about 2/3 of the way up said "screw it" and took off. Well, as fast as I could (since once again there was a downhill after that to the finish). Hit the top and just ran as had as I could, pace was sub 7 coming down to the finish.




Nothing, great course, think I paced it well, took advantage of gravity, backed off a bit on the uphills, but negative split the second half through 6.5 was about 54 minutes, through 13.2 was 54, s slight neg. split.

ave. HR of 162,

Also was a bit long at 13.2, so it should be a PR of 1:46 :)

walked around to keep the legs loose, changed back into cycling clothes for the tiring ride back home Was well and truly thrashed then!