6/15 to 6/21: Ribfest 5 Miler + Mt. Washington RR + the Miles

So, the Ribfest 5 Miler went ok. The week prior saw me maintain my 70+ miles per week, which should remain steady throughout the summer regardless of the schedule.

Splits:

5:46

5:44

5:51

6:05

5:32

The course started off with a little bit of an uphill before hitting a main road/highway that had a slight decline, but a very stiff headwind. Terry laid down two very fast miles to put about a 15 second gap on me. I obviously faded a bit, so that made catching him even tougher. I think he must have slowed a little bit as well though, as I was continued to gauge his lead and it wasn't growing. I had a shitty 4th mile though. Total crap. The slight downhill on the way out was now I slight uphill on the way back, and while I'm sure the headwind was now a tailwind - I certainly didn't notice it. The road was also freshly paved and hot damn, that can be really suffocating when the heated asphalt radiates through the shoes. During that fifth mile, people were trying to pass me, and while I figured Terry was out of range - I wasn't so cooked that I couldn't defend my position. One guy in particular was hanging on my shoulder for quite some time, and I was trying to keep my foot on the pedal...but I also saved a little something for a final kick. That turned out to be unnecessary as the second we turned towards the finish I opened up a large gap that he couldn't answer.

Moral of the race - don't be a wuss in the middle miles.

I will do a separate report for Mt. Washington.

Here is the stuff:

15-Jun		Ribfest 5 Miler				13.19		AM: Ribfest 5 miler in 29:07. Pretty tough course, but it went OK. PM: Shakeout run around the Charles. Tired.
16-Jun		Hill Route/Moderate		0:07:45		14.06		Noon: Hill route, felt pretty sluggish. PM: Ran Raleigh, then around the Charles. Still sluggish.
17-Jun		Easy/Intervals				16.94		AM: Commute to work. Very warm and humid. I was drenched…not a great way to start the day. PM: 4m commute + track, 800/1000/600x4/200x4. Stomach felt bloated during the 600's, but it passed and I was able to stretch out the legs nicely on the 200's. First sub 30 200 in some time and it felt comfortable/held form.
18-Jun		Easy		0:07:56		4.19		Easy around the Charles. Very warm, and my lunch caused some GI issues. Not fun.
19-Jun		Easy/Easy/Ultimate		0:07:47		8.15		AM: Commute to work. PM: Commute home + killer bees.
20-Jun		Easy/Drive		0:07:40		4.13		AM: Commute to work. PM: Long drive up to NH. So much traffic.
21-Jun		Mt. Washington RR		0:10:50		9.57		Easy warm up, then MWRR in 1:23. I, surprisingly, really enjoyed this race. It was freezing at the summit though. I'll need to do a better job packing next time.

Splits:

800-2:42.91

1000-3:27.80

600-2:02.77

600-2:02.26

600-2:02.48

600-2:01.11

200-34.36

200-33.86

200-32.69

200-29.79

Sub 30 second final 200 to finish the workout. Hell yeah baby!

Total: 70.23