71:40

I prefer unrested and calm to rested and anxious. And I can't help it if my legs feel good!

supposed to hit 93 today. Started out in cool breezy weather, ended in the hot sun...had to walk a bit at the end. 2:10 (8:40/mile).

1 m w/u, then 7,6,5,4,3,2,1 with half rests in between each. 7,6,5 flat, 4 and 3 uphill, 2 and 1 downhill. Felt good, recovered fast. I tried not to kill myself, I've got 13 with Julie in the morning starting at 7:40 for those interested.

I need help pulling Kasch! :)

11 on the bike with Kasch in the trailer...he's certainly heavier than last year! You think you're in OK shape, then you start training in Acadia...very humbling!

Judson took substantially over a minute off the record for the Cobscook 10K -- 33:08. Said the hilly last few miles were his fastest.

w/ complete (~60 sec.) rests between each

39.3, 39.0,
36.3, 37.1,
37.0, 36.4,
36.9, 37.0,
37.0, 36.5,
36.4, 36.5,
36.9, 36.4,
37.0, 37.8,
37.4, 37.3,
37.9, 37.9,
37.4, 37.4,
37.4, 37.4,
36.8, 36.5,
36.5, 36.4,
35.9, 34.0,

17:55.7 total for 6000m

The spotter machine just keeps going. 44:53 - 7:13 pace. I managed to achieve my goal of a sub-45 10K.

Splits were 6:04, 7:03, 7:10, 7:39, 7:30, 7:58, 1:30(7:30). I was out of gas on those hills, and it showed. The fast first half helped a ton. In fact, my 3-mile split (20:17) is a PR for me, beating out Flattop and Old Town by 2 seconds.

That's the last 10K on the schedule for me until later in the year. Now it's off to mow the lawn.

Yup, THE BIG HILL....I ran up Cadillac today! :)

First off, I could not have done it without Shannon. Thank you!

A few things made the first half hard....we started at 1:30 so it was very hot, but that was when our schedules worked. Then, we started too fast. Halfway through the run, I was out of breath and feeling mentally crappy. I took a walk break (I thought it was 1-2 minutes; Shannon swears it was like 20 seconds) to get my head in the right place, turn off my watch, and readjust...and the rest of the run took so much less effort. I am really proud of myself for conquering Cadillac, and even more proud for being able to make such a fast and effective mental adjustment. Its something I have been working on.

Congratulations on the racing PRs and all the great workouts! Eden rocks! Now, if we can just get Brandy to come out of hiding....

80 degrees at 7 am here, which made my very slow run feel like a workout.

Speaking of workouts...sheesh, Brian. That's a lot of 37s.

Nice job at Cobscook, guys!

congrats to Judson and Spotter for racing, and Suzanne for her Cadillac run!

In NH and good to go.

Alyie!!!!!!!! :)

It's been a tough week to run, so my legs are rested by golly. Enjoyed a nice carriage road run from Hull's Cove to and around Eagle Lake and back, about 11.5 miles. I ran at about 3:00 after it got cool again--dumb luck--and was able to cruise at just under 8:00 pace overall.

surges and fartleks throughout.My best time for this run this year good signs.Was helped by ideal weather.64,dry,light wind in Portland at 7:00pm start.Congrats Judson on 10k CR and Spotter on continuing to raise the bar.Good luck tomorrow Alyie!

• June 7. Cobscook 10K, 5K, & 1-mile, Pembroke