LSR Between Storms

We had our last 10 mile run scheduled before our race in a week. I woke up at 5:15 to hear the wind howling outside. I also saw flashes of lightning which wasn't cool at all. I flipped on the set to see a large thunderstorm rolling towards our area of Austin. There were supposed to be 5 of us heading out this AM and I knew Jay and Alex would show up, so I rolled out in the storm to the rock. Jay was already there and Alex and Liliana showed up as well. We waited under the bridge for about 20 minutes as the remnants of the storm passed by and then headed out counterclockwise on the 10 mile Town Lake loop.

We started out at an easy pace and then got a little faster as we progressed. I had to make a hydration adjustment, as Jay calls taking a piss, at about the 4.5 mile mark. I had to go early on, but we had the big discussion about one of the slower runners and how often she had to pee so I held on for awhile. I took an Enervit gel at about mile 6 along with some water. I like these new gels because they aren't as thick as the Carboom gels. I am going to experiment this summer as I train for Chicago on which way to go. We ended up with just under a 9 minute pace which was perfect for a week prior to race day.

This week I plan on taking a little easier than when I did my last half marathon. I am running on Mon/Tues/Weds, resting on Thursday, and then an easy run Friday in Indianapolis before the race. It should be a fun week!

Xtraining and Weights, and Massage

Today I was a mixed bag of activities, but no running. My legs feel really dead. I only did 15 minutes on the elliptical trainer followed by my weight routine for my upper and lower body. I was careful not to mess up the progress my back has made of the past week. I only did ab excercises in the roman chair that would support my back.

I went to see Ana for a massage since Lucy is in Hawaii. She did a really good job of loosening up my back and said there is definitely something tweaked in there. She worked on my glutes as well to loosen the whole area.

Ladder Repeats

Today Gilbert did a split workout with the Roundup 10k folks heading out on a fartlek journey and the rest of us heading to AHS for some ladder repeats of 600/400/200. We jogged a 200 between each repeat and then walked a lap between each set. The weather was warm and humid and my legs felt like lead again. I don't know what's up with me...hopefully some an extra day on this Sunday and next Wednesday will help me get ready for Indy next week.

I ran with Marci, Liliana, and Margaret since Alex jumped up a notch with Ivi and Henry's friend from Cali. G originally said to do 5 sets, but I stopped after four since my legs were hurting and my back was acting up. I don't think my back likes all the left turns. Anyway, my splits were as follows.

600/400/200
Set 1 - 2:26.20/1:30.87/0:49.48
Set 2 - 2:22.96/1:33.36/0:47.11
Set 3 - 2:22.96/1:29.75/0:42.96

I sat on the bench and watched Jay and Alex finish up and then we headed back to RunTex. I joined them for the full stretching routine and then headed off to the gym for a shower. I did 3 sets of leg crunches in roman chair to complete the day.

Total mileage 7.94 Miles

Elliptical and Weights

Today was my crosstraining day. I got back into full routine after a week and a half of resting my back. I had minimal stiffness this morning, but still have some pain in my right lower back right above my tail bone. I have my massage session on Friday so hopefully Anna can find out what's up with it.

I did 20 minutes on the elliptical trainer and then the weights. I did some stretching including the "downward facing dog" stretch which really helps my back. Tomorrow we have a revised workout, but whatever it is I am ready. My legs feel back to normal and I have been sleeping well lately.

The initial forecast for Indy looks dry and 43 degrees on Saturday morning. I hope it holds!

800 Repeats

Today we did 800s at AHS. It was a split offering with the new peeps and people not racing in the next couple of weeks doing the dreaded circuit...and the Round Up 10k folks, as well as us Indy folks, doing 800s. We had a casual run over to AHS from RunTex and had the continued awesome weather...which I am assuming will end soon. We did the warmup which Gilbert stopped and corrected us mid-way through. I think a lot of folks are used to F'ing off in the dark, but there was some light this morning and he busted those folks.

I wanted to get within the ranges that Greg McMillan has on his web site. I used my new 5k time for the calculations. His chart says I should run between 3:07 and 3:16 for my 800s. I tried to shoot for that today. Gilbert said I should do 6 but, halfway through number 5 my breathing got really erratic and my legs were done. Three of the four repeats were in the McMillan range so I was happy with that although I wish I could have done the full six.

Splits: 3:18.10, 3:14.53, 3:13.28, 3:11.15

Total Mileage - 6.62 miles

Recovery Run

The plan for today was to do a 7 mile easy run around Town Lake. When I got to RunTex it was lightning with a few drops of rain. It soon became a down pour. Gilbert said he was going to the gym. Alex and I waited with Marci and the skies soon cleared. We took off counterclockwise on the trail. Jan caught us by the little convenience store and we headed off. We got to the north side of the trail and started to see lighting flashes and kept going. Right before we got to the Congress bridge, poor Marci took a spill and got a cut on her head. We kept going as the lightning got closer, but decided to turn around at the Pfluger footbridge. The pace quickened with the lightning and thunder until we got back to RunTex.

Stats - 4.5 miles/41:20

Bun Run 5k

Today was the annual Schlotzsky's Bun Run 5k. It turned out to be a beautiful day for April in Austin. It was in the low 40s when I woke up and chilly when I got to the race site. I drank 12 ounces of Accelerade and ate half a Clif Bar on the way to the site. I met Jay near the Palmer auditorium and we walked over to the zero mile marker. We met up with a few Gazelles and did a two mile warmup. I did the drills and then headed off to find a bathroom. I got some additional water at the zero mile marker, ate my Carboom and headed over to the start.

I lined up near the front with Sean, Marci, Anne and Jan. I think I was 3 or 4 folks deep. I was worried about getting stuck in the first mile and losing time that you can't make up in a 5k. The conditions were absolutely perfect for the race. The gun went off and I took off. We went over the river, around the new city hall, and down Cesar Chavez. I ran a 6:19.43 first mile and was feeling good. The second mile is pretty straight except for the loop near AHS. There was a good band playing there...Green Rabbits or something. I was focused so I couldn't clap or do a thumbs up for them, but they were playing a good song and it was a nice little boost. Heading back up Cesar Chavez is all slightly uphill and you can feel it. I did mile 2 in 6:41.74 and was starting to feel it. I had KK in my sights coming under the Pfluger bridge and wanted to desperately beat her ass. I passed her on my left as we went by the old electric company and was hoping she wouldn't see me, but she did. She passed me back right before we got to the bridge and she cut the corner running...cheating Bitch! I know I was slowing down, but tried to kick it up a notch crossing the bridge. I saw Alex yelling for me...thanks Alex!...and continued to kick it in. I did mile 3 in 6:41.53...very consistent with mile two. I turned the corner and was trying to keep this guy I raced against at the Cap 10k behind me. I kept pushing and crossed the line ahead of that guy. We have each other a high five after the finish for a good race. I did the last .1 mile is :41.18.

I had my time as 20:22, but the official clock said 20:24, so I will take that time for the books. I got 2nd place in what will probably be my last Clydesdales race. It was a lifetime PR by 1 minute over a 5k that I did last July. This time also gives me an average predicted time of 3:18:15 for the marathon. http://run-down.com/statistics/calc.php

Jay and I jogged back to the cars and I headed home. My back was really tight after the race, but it really loosened up after some stretching when I got home. My legs feel great and it was a great day overall for me and for the Gazelles...lots of PRs and medals were had by the members of the group.

Estimated mileage for the day 5.5 miles.

Easy Jog - Pre-Race Day

Today I met Sean, Jan, and Anne at RunTex for a 30 minute run. The weather was great this AM and conditions should be great for the 5k tomorrow. I think tonight will be even colder with lows in the low 40s. I think we ran a little over 3 miles at about a 9:00 minute pace. My Garmin freaked out and gave me an error so I don't have the real mileage. We ran over and got our race packets for tomorrow and then I headed to Emma's soccer game. The group was fragmented today without Jay and Gilbert to lead the stretching. I think I saw a few folks stretching on the side of RunTex. My back tightened up again today, but still feels better than earlier in the week.

Race Goals for the Bun Run:

1. PR with as sub 21:00
2. Actual goal - 20:40 - this pace in the distance calculators gives me a 3:20:52 average pace for a marathon...right on goal for a Boston qualifier

Swimming Again

I tried swimming again today. I think I was more productive, but have a long way to go. I did a few laps with the board just kicking and then tried to do some freestyle while working on my breathing technique...or lack thereof. I swear I could hear giggling from the other lanes, but you have to start somewhere. I remember almost 4 years ago at my first 5k showing up two hours early and then pinning my number on the back of my shirt. I enjoy the pool and the techique will come.

My back is still sore, but not as much as yesterday. Hopefully it will keep improving.

We saw Carlos Mencia, the comedian this evening...he was great. It's been a rough week and the laughter really helped!

Easy Fartleks

Today came really early for me since I didn't get back from Dallas until after 11PM last night. I was wired from the drive and had a really hard time falling asleep. We set the alarm wrong and somehow I woke myself up at 5:15. I still got to RunTex on time, but was feeling really sluggish. We did a one mile warmup and then our normal drills. The non-Bun Run folks had to do the tempo run while we got to do the 1/1 x 10 fartleks around auditorium shores. I ran with Jay, Sean, and Amy and we did our fartleks at a decent clip. I was going to try and run with the faster group, but my legs and body just weren't in it today. My total mileage was about 4.7 miles with warmup, drills and the workout.

My back is still hurting so Alex suggested I used one of those firm foam cylinders under my lower back. It really did loosen it up. I did my normal stretching routine and then did some easy leg lifts to strengthen my back a bit. I had to cancel my massage session with Lucy tomorrow since it is only two days before the race. I am going to reschedule with Ana for next week so I can get the kinks out with time to recover before Indy.

I am going to try swimming again tomorrow. Wish said he used to teach swimming so I am going to hook up with him and get some lessons.

Swimming...(DID I SAY THAT?)

Today I traded in my running shoes for a some goggles and a kickboard...very scary. I met my brother in law, Craig, at the Circle C pool. I watched some of the other folks and thought it looked easy. Once I jumped in and got going I realized I was really wrong. There is a lot to get going. I had trouble breathing and getting water up my nose. I think I did 10 or 12 complete laps during the 40 minutes I was in the pool and can feel it in my arms right now. I need to practice breathing and then work on my arm stroke. I think this is something I would like to do a few times a week during the summer. I think it will really help my upper body.

My back is still hurting. I put some menthol stuff on my back last night, took two 8 hour tylenol and slept pretty well. I read an article in Runner's World and it sounds like a muscle strain. You can actually run with the strain, but I can't do any abs or back workouts until the pain goes away.

Wilke Repeats

Today was the ugly Wilke workout. I met Alex, Jan, Marci, and Kelly for an early start from RunTex. You can tell we are nearing summer because the morning temps are now in the 60s with lots of humidity. We ran a different route to the hill via Lamar and Barton Springs. We did our drills and then started our workout. G said 5 repeats for the Bun Run folks and 7 for the advanced folks not racing.

I did the 5 repeats, but didn't feel good. My legs feel really tired and I haven't been sleeping well. We did two backwards and then headed back to RunTex.

My lower back is still hurting and starting to worry me. It felt fine during the forward repeats, but I could feel it going up backwards. Tonight it is really sore. I made an appointment to see Lucy on Friday...hopefully that will help heading into the race on Sunday.

Tomorrow I am going to skip the weights and head to the pool for some laps. It will be a new experience for me and I hope I will enjoy swimming.

Total Mileage - 7.88 Miles

Easy Pace Run

Today is Boston Marathon day and I am again in Austin. I promised myself when I was getting ready this morning that I will be in Boston racing next year. I am giving myself two opportunities to do it...at Chicago in October, and at Freescale next February.

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Today I met some of the group for the Monday pace run at 6AM. Gilbert said to do a 2 mile warmup, 3 miles moderate, and the last two miles hard. My legs were still burnt from Saturday's long run. The weather was in the low 60s and humid. It didn't make for a good day of running. We headed east on the trail to do the 7 mile loop.

We did the first two miles in 17:13. I did the next 3 miles in 23:19 which is a 7:46 pace. I did the last two miles with Sean in 15:04 which was a 7:32 pace. Although I didn't feel good, I was happy with my pace. Hopefully I can get my legs back this week before the Bun Run on Sunday.

Gilbert got back as we got to RunTex and he showed me a few ab and back exercises. I headed over to the gym and did my ab and arm workout, stretched and then headed off to work. I am a little worried about some pain in my lower back that has been lingering for the past couple of days. I am going to give it some rest as far and abs and back exercises go.

Tomorrow is Wilke...my least favorite workout, but at least we only have to do 5 this time due to the Bun Run on Sunday.

Final "Long" Run Before Indy

Today was our (Jay, Alex and I) last long run before Indy. We met at RunTex at 6AM and headed off for an easier long run...meaning no scenic or Mt. Bonnell. The weather is still pretty good, but the humidity is slowly returning. We had a crew of about 6 folks take off for a combination of either 10 miles or 14-15 miles. We started out towards the Longhorn dam in the dark. We stopped at a couple of fountains along the way for water and then took on a Carboom at the Pfluger bridge. Jay, Alex, Marci, and I headed off the trail at the MoPac bridge and headed up the trail that is under MoPac. We got to Enfield, headed west and took a stop at Exposition for some Powerade that G left for us. We continued along Exposition to Lake Austin where Marci almost got taken out by a motorcycle...(mental note to cross Exposition before that blind corner so we don't get hit). We went down Lake Austin where Marci decided to take off. She stopped for water at the Rock so we caught her there. We all kicked it up a notch from there and Marci, Alex and I finished together with the last couple of miles under 8:00. We all did 5 strides, headed over to RunTex for tacos and stretching.

Gilbert told me that the Asics order came in, so I went in and got a new pair of 2100s. I need to break them in before the half marathon. It was a great day of running. I am ready for the Bun Run next week and for Indy in 3 weeks.

LSR Stats - 14.45 Miles/2:02:44/8:29 Pace

Crosstraining and Weights

Today was crosstraining and weights day. I did 15 minutes on the elliptical trainer. I did the usual routine adding a new arm exercise where I grip the curl bar in the center and raise it up to my chin. It was a really good workout.

Tomorrow we have our last long run before Indy...15 miles.

20x400s

Today was a really long workout running twenty 400s at AHS. It was a really long workout, but we had another perfect weather day with temps in the low 50s. I parked at AHS and ran a quick warmup with Liliana. I haven't talked to her since right after the marathon. She is recovering nicely from her foot surgery. We ran .75 miles to the Pfluger bridge and back. Margaret caught us on the way back. We did the usual drills and then started our workout. We had to run 5 repeats with a minute of rest in between. After we ran 5 we had 4 minutes to walk a lap around the track. I ran with Marci, Sean, Alex and a couple of other folks. We started at 1:42 and were supposed to get 2 seconds faster with each set. The splits are below:

First 5 (1:42)
1:34.93, 1:44.39, 1:40.06, 1:43.29, 1:42.85

6-10 (1:40)
1:40.23, 1:40.49, 1:41.73, 1:40.19, 1:40.70

11-15 (1:38)
1:39.99, 1:36.52, 1:37.18, 1:36.49, 1:39.44

16-20 (1:36)
1:36.85, 1:38.34, 1:34.01, 1:34.89, 1:23.49

I was really surprised at how tired I was starting the last set. The only folks game for all 20 repeats for Alex, Jay and I. Alex and I blew out the last repeat...although I think Alex held back a bit. It was record pace for me and G was very happy with the result.

Total Mileage - 8.5 Miles

Cross Training and Weights

Today I did my crosstraining and weight routine. I did 15 minutes on the elliptical trainer, then my upper and lower body. I had to get to a meeting, so I saved my abs for this evening. I had a hard time with some of the exercises today, but think it's due to the two very hard workouts I've had in the past two days.

Tomorrow brings many 400s which I really enjoy.

Weight - 203 (very happy due to my binge this past weekend)

Mile Repeats at Zilker Park - South Side

Today we ran mile repeats at Zilker. These are the hard up and down, kind of hilly repeats. I slept like garbage last night and didn't feel like coming, but I still got out of bed and did the workout. The weather was perfect...low 50s and dry. I was actually cold with a t-shirt on and wish I would have worn a long sleeve shirt on the way over there. I am going to miss these cool mornings once summer sets in.

Gilbert said 3-6 repeats and I was like no way, but I ended up doing 5...all progressively faster. I ran with Marci, Kelly, and Alex. It's fun to run with Alex during his rehab, but he won't be in our group for long. The first one was really hard, but I seem to get stronger with each repeat when we do workouts like this. Based on the below repeat times, I can't wait until the Bun Run...my PR will fall!

Split times - 7:03, 7:03, 6:59, 6:59, 6:40

Total distance - 9.3 Miles including warmup, drills, workout, and cool down

Monday Pace Run

Today I returned to the trail for the first time since before the marathon for a pace run. I was just going to meet Alex, but Jan, Patrick, and Sean also joined us. We went counterclockwise on the trail to I-35 for a two mile warmup and then took off on a 5 mile pace run. I did a terrible thing to my body on Saturday night...drank way too much wine and sangria, and I was still feeling it today. I was hoping for a 7:30 pace for the 5 miles and hope to go even faster in Indianapolis. We all ran together for the first two miles, then I had to make a quick pit stop and everyone took off without me. Sean came up behind us and I ran with him. We passed Jan right across from Auditorium Shores and could see Alex and Patrick in the distance. I just didn't have it in me to try and catch them, but I came pretty close to my goal pace of 7:30. I did a couple of strides afterwards and then headed to the gym. I did my arm and ab routine which was very difficult...no more drinking!!

Warmup stats - 2.06 miles/18:27/8:58 pace
5 mile pace run stats - 5 miles/37:43/7:32 pace

Long Run to Mt. Bonnell

Today we continued our preparation for the Mini Indy Half Marathon with a run up to Mt. Bonnell and back. We started extra early at 5:45 so that I could make Emma's soccer game and Alex could get to Dallas for a wedding. The weather was nice again today. Summer is coming so we are enjoying the great running weather while we can. The past few weeks it has just been Jay and I, but today we had a seven people join us...Alex, Jan, Patrick, Marci, Kelly.

We headed out on the trail, up the scenic route, left on Pecos, left on 35th street, up to Mt. Bonnell, down Balcones, south on Pecos, right on Enfield, left on Lake Austin, and back to RunTex. We all ran together and then Jan and Patrick split off at Enfield while we took the longer route. The rest of us were together until about the UT grad student housing. Marci took off and I was feeling good, so I picked it up a bit. The last 3 miles were under 8:00 pace. I did a couple of strides and called it a day.

I laced my right shoe very loose and didn't have any problems during the run. I iced it when I got home and it is a little stiff. Hopefully tomorrow's rest day will help it some more. I did my stretching when I got home after the two soccer games. I also did 60 pushups.

14.1 Miles/2:06:14/8:57 pace

Cross Training and Weights

Today was my 3rd weight training workout of the week. I only have them scheduled for 2x a week, but with Cap 10K on Sunday it was a nice change to do it on Monday. I think going forward I will work arms on Mondays after my pace runs and do arms and legs on W/F. I am also doing my crunches and pushups daily. Now for the big announcement!

Weight 203!!!

This is 8 pounds lighter than Freescale and the lightest I have been since I was in my 20s. I can't wait until the first digit changes to a 1!

My foot is still hurting. I can feel the ligaments rubbing the fascia so I think it's more than the laces. I am going to attempt the 13 miles tomorrow, but may have to turn back if I am feeling it. I will leave the laces very loose on my right foot.

900s at Zilker

(NOTE: I wrote this up on Thursday but blogger.com was FUBAR and nuked my writing.)

Today we did 900s at Zilker park on the south side of the road. The weather was perfect...temps in the 50s, with low humidity and light winds. We did the usual jog from RunTex and then did our drills. Gilbert told us to do 5 repeats with 90 seconds of "active rest" in between...which means light jogging. I ran all the repeats progressively faster...3:55, 3:52, 3:48, 3:46, 3:38. My right foot is still bothering me...and probably even more after this workout since there are some downhill parts. I have a day to rest before our long run on Saturday.

Total Mileage - 7.2 miles

Cross Training and Weights

Today I did my cross training and weight training routine. I did 20 minutes on the elliptical trainer on level 12 and incline of 6. I then did my arms, legs and core exercises. Nothing out of the ordinary and a good workout.

Circuit Training

Today was our monthly circuit training workout with some new things tossed in. Gilbert always has the newbies start on circuit days. The look in their faces when we start the routine is like "what the hell?" I think we had two newbies today with a couple of newbies from last time make up Gilbert's personal coaching group. We did 2x800 and then the usual circuit routine at AHS. We did that twice and then got on the football field for anaerobic running which was new to me. We started out on the goal line and then sprinted to the 50 yard line without breathing. The first one was easy, but the next two were a bit harder. We then did 2x2 minutes of fast feet which is basically running in place on your toes with your arms swinging very fast. We then did three more of the anaerobic sprints and called it a day.

I have to say that the circuit training usually kicks my butt, but I feel really good today and I attribute it to the core and weight work I have been doing. I did some stretching, crunches and 35 more pushups at the club before heading to work.

The pain on the top of my right foot is still there. Hopefully it's nothing.

Estimated mileage (I actually went Garmin free today) - 5.5 Miles

Cross Training and Weights

Today was supposed to be an easy run of 30-45 minutes, but I took the opportunity for an extra weight workout. I rode the elliptical trainer for 20 minutes and then did my weight routine working on arms, legs and abs.

I feel really good the day after the race. Nothing really hurts except for some light pain on the of my right foot. I might have had my shoes laced too tight.

Weight - 205

2005 Capital 10k

Today was annual Capital 10k. I have really been looking forward to this race since the marathon...I kind of look at it as a chance to redeem myself. The weather was perfect with temps in the low 50s at the start and clear and sunny. The plan was to meet the group at 7:45, but the traffic was kind of thick and I missed them. I ran into Richard Stanford and we ran for a bit around auditorium shores. We then ran into Sean and Margaret coming across the grass. We hit the potties and then headed towards the start line. We ran into the rest of the group at the mile zero marker and did our usual drills. Gilbert showed up and we did some light stretching and then ran together over to the starting line.

Jay, Sean, Margaret and I lined up together in back of the blue corral. We had to wait about 10 minutes and then the gun went off. I took off and tried to stay in the middle of the road. I encountered a few folks that should have been in the back, but managed to get around them with minor effort. Going up Congress felt great, the little twist to get around the capitol and onto Lavaca were pretty tight with folks. Once we got onto 15th street, we were able to use both sides of the road and the traffic broke up from there. I passed a few people going up the little climb on Enfield and then took advantage of the downhill.

Miles 1 and 2 - 14:38

The climb once we got over Lamar and heading up towards MoPac was a little harder, but I still felt strong and kept passing people.

Mile 3 - 7:19

Going down the MoPac frontage road, I was feeling really good and rolled with the downhill towards RunTex. Gilbert warned me about running too fast, but I leaned forward, focused on my form and flew down it and around the turn to the Rock. I grabbed some water along this stretch because my mouth was really dry...no stopping just a splash as I ran.

Mile 4 - 7:08

Once I passed the mile 4 marker, the fatigue started to set it a bit and the demons started talking to me. It's funny because this stretch in front of AHS is where they usually visit me during the marathon. I fought them off and continued to plug away as I we headed down Cesar Chavez. I grabbed another cup of water here and kept running.

Mile 5 - 7:08

Once I passed the mile 5 marker, I tried to speed up a bit. I rounded onto the Congress bridge and started to pass some people. I saw Gilbert at the corner and he cheered me on. I passed the 6 mile marker and continued to pass people. I could see the clock and knew I would meet my goal of sub 45:00.

Final 1.2 Miles - 8:22/6:58 pace
Final Time - 44:35/7:11 pace/410 overall

I also ran a negative split:
Miles 1-3 - 21:57
Miles 3-6 - 21:18

Total mileage - 8.26 Miles

I hung out for awhile and saw many of my running friends. Everyone had a great day and it was great to hear. Jand I then jogged back to garage and One Texas Center. It was a great day for all many of us Gazelles. On this day after the passing of the Pope, we are truly blessed to be able to run and have the support of our friends and family for our healthy endeavors.

Easy Pre-Race Run

Today I ran in the neighborhood for a quick run before Caroline's soccer game. The weather was perfect and it's supposed to be the same weather for Cap 10k tomorrow. I decided to strap on my DJ and hear from music for a change, but once I got out of my cul-de-sac, I ran into Brom and ran with him for a bit. We did a couple of short loops and then headed out onto Escarpment. I turned around just a bit after LaCrosse and came home. I did 4 strides when I got home.

Total distance - 3.73 miles

Weight Training and Cap 10k Goal

Today I spent 20 minutes on the elliptical trainer and then did my weight training. I am really starting to enjoy the workout and need to figure out how I can get in the gym 3x a week...at least until I get back into my full marathon training. It is nice for my upper body to actually get some work for a change.

My overall goal for the Capitol 10k is sub 45:00. The below grid is the actual plan and puts me closer to 44:00, but I could lose more time at the start with all the people.

Target Pace
1 - 0:07:30
2 - 0:07:15
3 - 0:07:15
4 - 0:07:15
5 - 0:06:45
6 - 0:06:45
0.2 - 0:01:21
0:44:06 Total