Started out to fast running with two younger guys. No split at 1st mile. Made turn around at 8:45 was super-tired already. Saw two fast women & one fast old guy about 50 yards behind me. Kept trying to maintain pace but slowly faded. Fast woman passed me like I was standing still & gave me some words of encouragement. HR was 184 at the time. Looked back to see fast old guy gaining on me. Ran hard down hill to finish line HR was reading 189

Start doing some speed work to get used to running fast.
Try to go to toilet before having to race.
Start at slower pace, try to run negative split for last 1.5K.

Ran back along course cheered for runners coming in. Walked with S.H. from high school in to finish because he blew out his calf. Talked to M.C. about getting more help with tri training. Jogged with D.M, Made sure Coach D.A> knew I turned 42 on the 4th. at 52? he can still kick my butt.


Speed work, body not in condition to race hard & fast. Very tired from working 12hr night shift prior to race.


Need to get massage & ice after race, still sore 5 days later. Results are supposed to be posted in Mandan Paper will go to library to get offical results when back in Bismarck.