Stalled

I'm coming to the end of my line.

My 2 lingering injuries are on the brink of shutting down my Chicago Marathon.

1) Left hip/glute/hamstring
2) Right cuboid/fifth metatarsal

My left glute continues to be constantly sore. It feels like there's a big knot somewhere holding it hostage. As a result, I'm lacking in any fire power. For the last several weeks, I cannot extend my left leg straight out in front of me, or bend over and touch my toes. I fear that I may have tore something.

My right foot has started to improve (kinda). It feels fine when I'm not running, but once I ask it to go over 5 miles, it starts putting up a fuss. Something eventually falls out of place, and becomes an aching mess until I snap it back into place. It's then sore for the rest of the day, and if I'm lucky it recovers by the next morning.

So, same story as it was a couple weeks ago and without any significant improvement in spite of taking numerous days off and skipping ALL normal workouts.

Instead of building my training to 70 miles a week in the last month, I've stalled.

Unless something changes this week, I'm pulling the plug on the marathon. There's almost no way that I can get back to PR... let alone sub 2:40 shape in under 10 weeks.

Getting old

On this eve of my 34th birthday, I can't help but feel like I'm getting old.

The last 2 weeks have been above 50 miles, but it hasn't come easy.

I'm having some chronic soreness in my left glute/hip/hamstring/whatever it is... I've seen like 6 different people in the last 6 months, and nobody can tell me what's causing the pain... aside from "you're weak". I've technically been dealing wtih this pain since around Boston-2009.

Likewise, my good ol' friend Mr. Cuboid is back in town! Just when I've been starting to miss him, too. ...Two weeks ago, the chiropractor gave me a good yank on my foot. A couple days later and it was clear that my right cuboid had become subluxed. Maybe there's more to it than just the cuboid, but I've had this problem before and it certainly feels like it. Nothing like trying to run with a dislodged bone in your foot! I can get it to pop back in, unfortunately, it won't stay back in position.

Good news though: no more shin splints! That's probably a result of running the past couple of months almost entirely in my Vibram Five Fingers, New Balance MT10's, or my Mizuno Universe's. All are ultra-minimalist shoes. (I would say that none have caused the problems above... since the hip was there to begin with and my cuboid was just a strain from getting yanked).

SO... here I am turning another year, getting into marathon training... and I have a bum rear end on the left side and a flat tire on the right side. This needs to get fixed soon, or it's gonna be a long 3-4 months.

Time to get involved

My running's been crap lately. I haven't strung together a week over 40 miles in the past month. I feel fat and out of shape.

I'll admit though, my legs are at least feeling refreshed. Hip/Glute has some linger soreness from my winter/spring training, otherwise everything else feels excellent. Now I just need to get the cardio back and onto a more normal diet.

Chicago Marathon is 16 weeks away. I need to make that shift from running to when I want to, to actually training.

Thus, summer training officially just kicked off a few minutes ago... I pushed myself back in by signing up for 4 on the 4th. It'll just be a tempo run, but this is my excuse to start running on a more steady basis. The race is in a little over a week, so I have no choice but to get back to work.

The following week, the city celebrates my day of birth with the Bastille Day 5K. Naturally, I must be there for all the people to honor me.

Game on.

Not much running, but a long awaited homecoming!

Not a whole a lot of training right now... I'm sticking to my guns and taking some downtime for a couple weeks. Nothing but garbage miles right now. I'll keep this up through next week, and then start to get back towards base mileage.

In other news:
I FINALLY got Sandy back!! Six long months after "The Crime of the Century", and she's finally home. It took forever for the shop to pull her back together. I still haven't seen a final report of everything that they did to her. A lot of parts getting shipped from Germany and possibly some unmotivated mechanics... but she's back nonetheless. Unfortunately, I feel like they missed a few things. I may wind up having to stick her back into the shop to pull together the loose ends.

SF10 - DNF

It's official - I've had my very first DNF in a race.

That's quite the honor!

Here's the thing: I went into SF10 expecting to have some fantastic race. I knew I was gonna PR that thing, since my 10 mile PR is inside of half marathon(s).

Two week earlier, my first 10 of the Green Bay Half was 57:09... and that was during freakin gale-force winds, and on a mildly hilly course. SF is a flat course, and winds were beneficial for a wisely-run negative split race. I felt like I should've been able to at least muster up a sub-57, or ideally closer to 56:30 (= 5:40 pace). GB should've just been a warm up for SF10.

Anything worse than Green Bay's 10mi split would've been tragic.

There was a head wind through 5, and I found myself running alone for about 3 of those miles. I first got dropped by faster runners (as expected), and then I gradually got swallowed by a small pack of 4 runners.

In my mind, that pack shouldn't have been near me and it initially bothered me. But, they were working together and that proved to be a much better strategy, so I accepted it.

As we turned at 5 and gained a tailwind, I realized that I was working waaaay too hard to hang on to that pack. The 6th mile was 5:38 and it felt like I blazed a 5:20. I couldn't fathom hanging onto that pace for any longer, in spite of having that tail wind. And then I got dropped. Passed 7 at 5:49. I was disgusted that I was blowing up.

I thought no way in hell was I going to be able to maintain that for another 3 miles. Everything collapsed so quickly. Like I hit a wall, but only after 7 miles... and 7 miles slower than what I ran at GB! I knew it was over. I didn't have to think twice about it. I immediately pulled the plug.

So there you have it. I turned the corner, expecting to get this big ol' boost from some wind at my back... and even get the favor of running with a few guys..., and instead I got dropped on my "out of shape" ass. I was damned if I was going to run slower than my 10 miles at Green Bay, let alone start choking out some marathon paced miles in a 10 miler. And damned I was!

For the second race in a row I had negative, self-destructing thoughts dictate how I raced... or lack there of.

I'm OK with it too. It's clear now that I did too much. With in about 2 months, I ran Cary 1/2, PR'd Oak Park 5k, PR'd Rotterdam, slugged my way though Green Bay, and then attempted SF10. That's a lot of hard running! My eyes were bigger than my stomach.

SF10 probably would've gone much better if I had been more aggressive with my training in the past few weeks - but honestly, I didn't feel like it. I've been running on empty since Green Bay. I lost the motivation. I didn't want to bother with the track or a couple mid-week longer runs. I got lazy and paid for it. It should've been either GB or SF... not both.

I need to recovery before I can do much more. I'll do a little running this week... only enough to possibly choke out the Roselle 5K... if I even bother... then 2 weeks of heavily reducing miles.

I need to get feeling fresh again before I can think about the Chicago Half and Chicago Marathon.
Split recap:
1- 5:36
2- 5:42
3- 5:45
4- 5:44
5- 5:45
6- 5:38
7- 5:49
A waaay too difficult 7 mile average of 5:42.7.
Note, I went through GB mile 8 with a 5:39 average, before getting slammed by the wind.

A really fun run!

I have only one way to describe my run today:

FUN!

That's seriously for a lack of better terms too. All I could think when I finished was... "Wow, that was really fun!"

I'm alone in the office today. I decided to duck out for an 8 mile run on the lakefront. The weather was probably the best it's been in weeks... 60 degrees, minimal wind. I ran in my newly acquired New Balance Minimus MT10's. I've run a handful of times in them, though I haven't really pushed them until today.

Obviously the name suggests that they're a minimalist shoe. Technically they're dubbed as a trail shoe, though they're far different than any trail shoe I've ever seen or felt... very light weight, very flexible, very thin sole, a slightly heel-to-toe drop (hardly noticeable), and extremely comfortable. Truly a minimalist shoe. I had no trouble wanting to run on pavement with these. A close second to the Vibram Five Fingers.

Anyway... my "8 miles easy" turned into a 10 mile progression run, where I started to push about a 6:00 pace towards the end. I didn't mean to run that fast, it just happened. It sounds kinda stupid too, but I'm pretty sure I had a smile on my face the entire way.

I felt great. My feet loved every moment of it. No pain in my shins or calves, or anywhere else. Just like effortlessly floating along for an hour.

That's the joy of running in a minimalist shoe... the stride becomes so much more natural that it no longer feels like work. Total entertainment and enjoyment.

A runners high taken to a whole new level!

Good Riddance Green Bay!

I became a big fat pussy and cry baby during the Green Bay 13.3 Half Marathon. Prior knowledge of an incorrectly mapped course plus some serious winds eventually got the better of me...

The day before the race, we drove the course. It was very clearly marked on the ground with spay paint, and very easy to follow. They put a lot of thought into this! That's great and all, but the course was also very clearly MARKED INCORRECTLY!! Mile 4 was blatantly long, and mile 12 might be debatable. The published and certified course maps were inconsistent with the spray paint.

Bottom line: We went into the race knowing that it was going to be long by at least 0.15 mile. After driving it, we mapped it out 5 different ways on Google, and it just didn't add up. We consistently showed it being over 13.3 miles. As it turns out, after the race, officials later confirmed the course as being 13.25 due to mile 4. I still think that it might be off at mile 12 as well, but that's splitting hairs at this point.

To top it off, we ran the race while dealing with gale-force winds... SOLID 20-30 mph, with gusts in excess of 40mph. Granted, there were times that the wind helped... but trying to hammer a mile into that shit ain't easy.

So there you have it. It got the better of me late in the race.

I put in a solid effort for a while. I ran through mile 8 right at a 5:40 average pace (I'm adjusting that average for the long mile 4... and assuming my pace in that mile was a 5:45 instead of a 7:02). I did screw up in mile 5, which included some wind and a messed up pace by running with a few other people... I ran a 5:55. Not sure what exactly happened there. I eventually dropped some guys that were clearly slowing up, and then faced a nasty 1/2 mile stretch into the wind. This was a screw up, but not a deal breaker. Again, avg pace through 8 was about 5:40... 5:39 if I skip mile 4 altogether.

Mile 9 hurt. It included some uphill, but more importantly it was directly into some horrendous wind... seriously, it was near unbearable. I had caught a couple other guys and tried to work with them, but ultimately I became their work horse for most of that mile. One did jump in front of me late, but the damage was already done... 5:55. We split up and I ran alone from there. I slipped... Mile 10: 5:50, Mile 11: 5:45. Both 10 and 11 had wind hitting me from the sides. You'd think that shouldn't be a big deal, but it mentally effected me.

Mile 12 was the bitch that end my race for all practical purposes. I was all alone, and turned directly into what seemed to be a tornado's path. Seriously, I felt like I was dealing with 50 mph steady winds. I remember seeing shit fly at me and along the sides of the road... like a seen from Twister or something! After dealing with that for all too long, I thew in the towel and just tried to run comfortably though it.... I recall thinking of how pissed I was to be there... how I bothered to drive up nearly 4 hours, only to run a long course during a fucking tornado. Why did I subject myself to that?? I somehow managed to slug out a 6:15 mile. A far cry from my early 5:40 pace.

And to boot, after I passed the 12th marker and turned out of the wind, one of the guys that I dropped 4 miles earlier had caught back up to me and drafted off me through the worst of the worst. I had no idea. He then passed me. I didn't care. In my mind, my race was over. I cruised 13 at a 5:48 pace...

I was angry by the time I hit mile 12, and that wind broke me. Mentally I had checked out of the race. I'm ok with it. I'll just have to roll the SF10.


Splits:
1- 5:35 (aggressive, but felt it was necessary to fight the wind by drafting)
2- 5:29
3- 5:33
4.2- 7:02 (probably a 5:50 equivalent?)
5- 5:55 (Wind, plus ??... I think I fell asleep?)
6- 5:48
7- 5:37
8- 5:37
9- 5:55 (up hill + monster wind)
10- 5:50
11- 5:45
12.05- 6:15 (HORRIBLE wind, seems long, I totally threw in the towel here)
13- 5:48 (basically just rolled my pussy to the finish)
.1- 0:35
13.1- 1:16:45, 17th Place.

Afterwords, the race officials adjusted our times by a multiple of 0.9886 to compensate for their error. Simply applying that multiple gives me a 1:15:51 result. I don't think that's correct in my case, as I ran faster earlier and quit late. - If I smooth out my 3rd and 5th miles (which would still be slower than a simple average of my 1-8 miles), I come up with something like a 5:45-50 pace for mile 4.
That translates to about a 1:15:30 race, in spite of the wind. My second fastest 1/2 marathon.

Needless to say, I'm done with Green Bay. I won't be back.

I can tempo, but can I race?

It's been almost a month since my marathon, and I'm gradually getting my stride back.

Last week I hit 72 miles. It all felt pretty decent too. I even threw in a few core workouts, which I'm trying to do more regularly now.

Last night I rolled a tempo run (2 weeks in a row now).
My goal was to hit some sort of half marathon'esq pace. I did that and then some... 6 miles at 5:47, 5:45, 5:44, 5:40, 5:38, 5:30... a 5:40.7 average. I gradually just pulled the trigger, getting faster and faster. It might've even been a tempo-paced PR for me...? I don't typically go that fast. A slight headwind in the second half made that final mile hurt. It definitely wasn't as easy as I wanted.

This all leads me to the question:

What the hell am I going to run in Green Bay???

I'm just starting to get the mileage back up after a handful of lame weeks. Plus I still haven't been to the track yet! I do feel alright, but I don't think I'm ready to hammer this thing.

My PR set last year was 1:14:50 = 5:42.5 pace. ...The thought of running what I did last night, and then tacking on another 7 miles makes me sick!

It's been a slice, now get back to work!

A couple weeks have passed now since Rotterdam.

The first week was spent vacationing in Europe with Sarah. An awesome trip! We left Rotterdam the day after the marathon, and went to Amsterdam. Spent 24 hours there (24 hours too much!), then flew down to Rome for 5 days...

Rome is amazing. I love that city. Potentially one of the greatest city in the world... and we did it right. Stayed in a swanky hotel near the Spanish Steps. Walked the entire city. Saw as much of the history as possible. Sarah took something like 2,000 photos. Ate great food. Tons of pizza! Drank lots of cappuccinos, wine, and limoncello. Smoked some Cubans. Spent way too much $$ shopping. My only regret was I didn't eat enough gelato.

I ran once while in Rome. A great little run in the park, on top of Piazza del Popolo / Spanish Steps. The views were incredible from up there!

----------

Since Europe, I'm slowly getting back into it in Chicago. 35 miles last week, including a 15 mile run. Like all post-marathon runs, the first couple were laboring and full of soreness. I think I've finally kicked all that out of the system. Now I just need to improve upon my diet! (I've been eating like crap!)

From an injury perspective, I'm feeling decent. No major aches or pains at the moment. Although, my glutes and hamstrings seem extremely tight... Otherwise nothing other than your standard post-marathon lethargy, which is getting better. I've even broke out the Vibram Five Fingers a few times while going easy.

The next month will be all about trying to maintain my fitness. Upcoming target races are the Green Bay Half Marathon on May 15th, followed by the Soldier Field 10 on May 28th.

My goals are still up in the air, but a sub 1:15 effort in Green Bay would be awesome. That's gonna require me to get back into the 60's for mileage, plus spin the wheels on the track. I don't have a lot of time.

Back to work.

A Rotter-damn PR on fumes

Rotterdam was a success by the measure of an evenly split race and a PR.

I'm absolutely excited about how it turned out. It wasn't quite what I gunned for, but it could've been much worse. Unfortunately, I ran it on fumes.

I've come to the conclusion that international marathons aren't easy. I had to adjust for a 7 hour time difference in just 36 hours before racing. That's just ridiculous . This was my 4th international marathon, and you would think I would've already learned and been better prepared. Nope. Instead, I went to the starting line with absolutely no sleep on Thursday night, 12 hours of over-sleep on Friday night, and a whopping 3 hours of sleep on Satruday night! I went to the starting line feeling groggy and drained.

As far as the race itself goes, Rotterdam was great. I highly recommend it! Logistically, it was very easy to deal with. Fewer than 10,000 runners. Managing the starting line/finish line was very easy. Water/Euro sports drink every 5K. Course markers every 1K, Clocks every 5K. Gun was at 11am sharp.

The figure-eight course was pretty ideal. Any headwinds eventually became tailwinds, and vice-versa. There were some "hills" from over-passes, and one large bridge that we went over a couple times, but otherwise it was extremely flat (very similar to Chicago or Berlin). It's no wonder this thing is consistently a fast course! My only complaint was a lack of shade... The sun definitely wore out its welcome. I guess that's not too different than most other marathons though.


My original race goal was to go through the half at 1:19:30, and come back as sub-1:19 as possible. That would've had me going out at 3:45-46 K's, and coming back at 3:44-45 K's. With the sleep and mid-day heat working against me, I knew that might be tough. 2:39 was my hard limit. Anything over that, and the race would be a disappointment.

I left the hotel 20 minutes before the start, jogged 1 block to warm up, then went to the corral. (It was really simple). Corral was packed, but a little negotiable. My seed had me in a mix of runners, and I was forced to start behind probably 300+ people. I should've been in the front of my corral, I didn't leave myself enough time to get closer to the line.

We sat for a few minutes. The waiting game was pretty standard for me. Everyone all jittery. Couldn't understand a word that anyone was saying. Weather was warm up... 60 degrees, and climbing with the sun. A light, steady wind. Helicopters swirled above.

A cannon blasted right at 11am.

The first 5K was all about jockeying for position and shedding some of those slower runners. I hashed out about 150 people within 1K, and crossing our first bridge. Annoying, but oh well. I took another 50 runners through the 15K, and then it was no-man's land. Maybe another 25 people in the remaining 25K? The only person to pass me after the first 5K, was a runner that I was working with and eventually yo-yo'd later into the race.

I went through the 5K all on my own, at 18:48 (3:45.6 avg, 6:03/mi). Pretty much right on target. Everything felt good, so I just clung to it. I gradually picked up a handful of other runners and we went jumping from pack to pack. I sat in the middle of this small group for as long as I could.

Splits went like clockwork through the half. 10K was 37:31, or 18:43 for the next 5K split (3:44.6 avg, 6:01/mi). ...One of the front runners dropped our pack and we eased up for a couple K. I felt good but wasn't going to join that runner. I didn't want to ease up much more though either, so I took the lead. I occasionally put in a few surges to catch guys ahead and shield myself from some on/off head winds. At this point, other runners refused to take the lead but gladly came along for the ride.

We passed Sarah. She handed off a Gatorade. I pressed on.

By 15K, the meat was gone and fat was shed. It was down to myself and a German guy. We went through 15K at a 18:45 5K split (3:45.0 avg, 6:02/mi). Most of the time, the German rode off my shoulder, but occasionally he'd give me the pleasure of taking the lead. We talked a little. He mentioned he had run the course a few times before. We strolled by a couple runners here and there. I noticed it was getting pretty hot and sunny. 20K still went like nothing though, exactly 1hr 15min deep, the 5K split at 18:44 (3:44.8 avg, 6:02/mi).

Started to hit a little wind, then the Half Split at 1:19:20 (3:45.6 avg, or 6:03/mi). Pretty much right on target!

It got pretty annoying as we went though the half though... My fellow German refused to help with what became some solid headwind for the next 5K. That stretch was pretty brutal and we had no one else to work with. Probably the worst and most barren spot on the course... and when the going got tough, my German went into hiding. He finally stepped up and gave me some relief for maybe 1K, but he slowed our pace. I took over after I saw a 3:50 split. It wasn't easy, and I clung two more 3:50 splits. We went from running 6-6:01 splits to 6:10's because of that split. 25K at 18:59 (3:47.8 avg, 6:06/mi). Given the temps, sun, wind... that stretch was expensive. ...and now a bridge.

Just after the 25K... we crossed the Erasmusbrug Bridge for the second and final time. Some more wind on the bridge, and then it finally let up. I carried us up, and then my German dropped me like a bad habit on the down side of the bridge. I couldn't believe it! After all that work and running together. After I basically carried his ass for at least 15K.... he threw in a major surge and gapped me by at least 10-15 seconds.

At that point, we didn't have any more head wind and I still felt somewhat comfortable, so I wasn't too worried... I know he knew the course, but seriously, "You're welcome!"...

I spent the next 5K trying not to lose him. A few times I started to catch back up, but then gave it back. I couldn't help but give up some ground. He definitely kicked into a different gear. We each passed a few stragglers, otherwise there was no one around. Keeping him in my sights was my only hope. 30K at 18:52 (3:46.4 avg, 6:04/mi).

I just passed Sarah, and she threw me another Gatorade. I was starting to feel the dehydration. It was easily in the high 60's, before considering the blazing sun. I wasn't sweating anymore.

I thought more about that last 5K. It was only a few seconds, but I lost some of my early groove. That was now 2, 5K splits that were slower than my earlier splits. I initially struggled with that. I wasn't sure if my time had come and the combination of no-sleep plus heat was taking its toll. Or if I could come back...? German was easily >20 seconds ahead of me and now with a small handful of guys. There was no one else within sight.

My little pity party didn't last long. I was 30K deep and I knew I "only" had 12K to go. For some reason that number didn't seem too bad...? I knew I had to step it up, or my race was over. I immediately surged to wake myself up.

I dropped a 3:39 1K. My fastest one so far. I counted my steps, I pumped my arms, I repeated and chanted random lines in my head... I did whatever it took to forget about the effort.

A couple more mid-3:40's, and a surge with another 3:39...

35K at a 18:40 split (3:44.0 avg, or 6:00/mi). Another K and I caught the pack. German had already started to pull away. I was clearly going faster than these runners. I dropped them, and I gradually reeled in German. He was strong. He said, "Welcome back!" I held on for another 2K in the mid-3:40's. I must have been the wind in his sails though because he took off again. There was no catching him this time.

I just passed Sarah for the 3rd time on the course. She was amongst a thin crowd that was slowly getting bigger. I couldn't wait for this to be over with.

39K and I held a 3:48 pace (6:07/mi). A little slower but not bad, I thought. I had more or less fallen off of German as opposed to him dropping me. That sun was fucking hot! A couple runners that were between us and now became my targets.

My feet had started to get heavier. Legs were sore. I tried to shake them out. I felt the crusted salt on me. German was slipping away. 40th K, a 3:55. UGH!! Hang in there. I hit that 40K with an 18:59 (3:47.8 avg, 6:07/mi).

3:55 hurt, and it came out of nowhere.... but what really hurt was the 41st, 3:59. Out of nowhere, I had slipped to a 6:18-6:25 pace. It was like I completely fell asleep. London all over again, when I hosed myself in the last couple miles.

I remember thinking, "What the fuck!?!" I was dehydrated and dead, but not that dead!! I was pissed and the fuse was lit. "I got's to go!"

My watch said 2:34:28. 1200 meters to go. I couldn't think of the exact math, but I knew I was inside of 5 minutes from the finish. I knew I was going to PR unless I royally fucked up. Maybe 1200 meters is closer to 4:30?? That's still sub 2:39. I wanted that sub-2:39.

I went all in right then and there.

Didn't think a moment more about the race or my pace; I just went. I passed a guy. He tried to match me. He had nothing. The crowds were huge by now and lined both sides of the street. Saw another guy. I don't even know what happened to him, I went by so fast. I dropped the hammer and kept going. Don't think, just run. Only a couple minutes now... Anyone can run hard for 2 minutes.

I pumped my arms as much as I could. I chanted a quote in my mind... The night before, I saw a Winston Churchill line written on a wall: "If you're going through hell, keep going." Awfully fitting. KEEP GOING!

The crowds were screaming like mad for me.... it had to be for me, because there wasn't anyone else around... I was coming up to the final turn on the Coolsingel. That's their famous final straight. I rounded the turn. Crowds swelled. 300 meters to go. I kicked even harder.

3:36 on my 42nd K (a 5:48/mi pace).

Balls to the wall now. Every ounce of energy to go here. As hard as I could... which as I look back, was pretty damn hard. I can't believe how much kick I had!! Where was this strength in the 39th and 40th K's?? Where did it come from??

Never mind, just go!

I saw German up ahead, but I was running out of course. Give us another quarter, and I might have beaten him. From here it was just a race against the clock.

I could see it was now ticking 2:38:50's.... I had cushion versus my chip time, but how much?!? Get there. 2:39:00 now... Fuck! Get it!! I stepped over the line seconds later. I shut my eyes and slapped my wrist to get the split.

It took me a couple seconds to collect myself. I looked down...

2:38:46.

I closed that 1200M with my fastest effort during the race... My final 200m kick was a 5:37/mi effort.

I was incredibly pleased with the way that ended, incredibly surprised given how tired I was, but equally frustrated with my 39th and 40th K's. It was a near perfect race. Had I not slipped for those couple K, I'd be singing a much brighter tune here.

But alas, it's a damn PR and a damn good one. I split the second half of the race 6 seconds slower than the first half.

Results show me finishing in 90th place, but I believe that's on clock time. Chip time, I believe I was 88. Splitting hairs, I know.

K recap:
1- 0:03:47
2- 0:03:46
3- 0:03:47
4- 0:03:47
5- 0:03:41 (5K: 18:48)
6- 0:03:45
7- 0:03:44
8- 0:03:41
9- 0:03:49
10- 0:03:45 (5K: 18:43)
11- 0:03:46
12- 0:03:45
13- 0:03:47
14- 0:03:45
15- 0:03:44 (5K: 18:45)
16- 0:03:45
17- 0:03:46
18- 0:03:43
19- 0:03:45
20- 0:03:45 (5K: 18:44)
21 - 0:03:50
1st HALF- 1:19:20 = 3:45.7 / 6:03.1 avg

22- 0:03:50
23- 0:03:50
24- 0:03:47
25- 0:03:42 (5K: 18:59)
26- 0:03:50
27- 0:03:39
28- 0:03:51
29- 0:03:44
30- 0:03:48 (5K: 18:52)
31- 0:03:39
30- 0:03:45
33- 0:03:49
34- 0:03:39
35- 0:03:47 (5K: 18:40)
36- 0:03:44
37- 0:03:47
38- 0:03:44
39- 0:03:48
40- 0:03:55 (5K: 18:59)
41- 0:03:59
42- 0:03:37
195m- 0:00:41
2nd HALF- 1:19:26 = 3:45.9 / 6:03.5 avg splits
OVERALL- 2:38:46 = 3:45:8 / 6:03.3 avg splits

Last 1195m were hammered at 5:46 pace.