I had the pleasure of joining these gentleman on last years victory and we decided to give it a try again and damn if we didn't repeat. There is a good story to the victory and I will get to that later but first I have to share the week building up to the race and how my runs went.
I started last week by giving myself a little break and running easy on Monday after a medium distance run on Sunday. I felt good and allowed myself a nice, easy recovery-type run and enjoyed it. Because I was feeling a bit behind in training I wanted to get a feel for "steady-state" pacing and decided to run a bit of loop out on Lakeside and turn up the volume a bit and run up to 5 miles at steady-state pace. Right now that pace seems to hit right about 5:50 pace. I started off and things were feeling great. I knocked off the first mile right on pace and soon found myself running closer to Lactate pace of 5:35 and didn't like that so I slowed down back to the 5:50's that I wanted. During the second mile I felt a pull on my posterior right knee that kept getting worse with each stride. Very concerning, so I backed off after 3 1/2 miles and jogged it home. That night I got a massage and the therapist couldn't find any trigger and all things felt fine. Very weird... On Wednesday I met up with Nic and we ran an hour very easy and things felt very good and I felt very little pulling on the knee. I took Thursday off and traveled Friday to the Ragnar.
The Ragnar report deserves it's own entry and I will post that very soon.
Here is the week:
50:09 7.6 miles
59:09 8.3 miles
3.5 miles at 5:50 pace
57:55 7.4 miles easy
0 miles rest