I've been using short races to get speed up and maintain fitness post 100K since recovery is still going well,knock on wood. 24 Sept, I ran and won an XC 2K here in Moscow. Time not bad as it was definitely not a fast surface-crushed limestone 7.25(still better than sptingtime though on fast pavement...hmmm). Busy weekend it was I then followed up w/ a 2 mile I used strictly as speedwork -finished 3rd overall 2nd in my division just over 12 min-speed is really beginning to come back now. OK I needed to work on speed and endurance for this workout so after I ran the women's 2 mi I jumped into the men's which started about 15 min later. I planned to run 4/mink and that's just what i did finished 12.49 not pushing the pace but running at steady effort. 2Oct. winter is on its merry way and with temps barely above freezing, I went to Gzhel for the 10k. Plan here was to start at 4 min pace and slowly pick up but the gale force winds put a damper on that. I ran steady save for the few k dead into the wind that were just over 4 min then compensated and ran the sheltered sections of the course sub 4 closing w/ a 3.49. I finished 5th and got a pretty ceramic teapot from Gzhel- they are famous for their beautiful porcelain works.I have always liked their work and the pretty blue and white colors they use. I fly to the US just 5 days before the Chicago Marathon. I have a number and if my legs feel OK and it's NOT above 20C, I might do it as an intermediate long run between the 100K and theChicago Lakefront 50/50. I don't want to trash my speed again because if speed is good, I may try for the course record in the 50K if I'm having a good day.
very pretty teapot from Gzhel