View Workout (Kate Mulcahy)

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37th annual adk run

June 23, 2013 (Morning)

Exercise Type: Run

Weather: humid, cloudy

Comments:
warm up: 2 miles along the boardwalk, nice view. then stretched briefly, did 6 striders, and some dynamic stretching like I did for the urban assault. kept warm up consistent from workouts still, really think this helps. the start was not ideal because there were so many ppl, think that an easy minute could have been knocked off just due to that.
7:47;7:32;7:25;7:09;7:29;7:32;7:33;7:51;7:44;7:24
I think my pacing was pretty good overall: mile 4 was fastest because it has the least hills and a good downhill and mile eight and nine have substantial uphills and obviously I'm tired by then. pacing was a lot more consistent than past years, there were these two guys who I was kind of working off of which was helpful. Ethan won which was not unusual but I thought Nick would have been closer, maybe if he hadn't just won a half in under an hour.
mentally I felt a lot better than any other year, I just got into it more and raced smarter and actually thought about what I was doing. I think that since I pretty much ran the same time as last year I'm in better shape now because I was doing a lot more running then.