Ntelos 8k Report

As mentioned on my last post, I am concentrating on the run this off-season. One of the ways I'm doing this is by entering local races. Last weekend, I entered the 8k portion of the Richmond Marathon. I had set an aggressive goal, at least for me, of 42:30, which is a close to an 8:30/mile pace. The race started early in the morning at 0700, the sun was barely up, it was drizzling, and the temp was a warm 63F. I started off a little fast and finished the first mile right around 8 minutes. I knew I couldn't keep that pace and slowed a little bit. The humidity was getting to me but I stayed with it. I ended up running a 42:29 and beat my goal by one second! Overall, I'm pleased.

My next run is the turkey trot 10k on Thanksgiving day. I'll let you know how it goes.

Working on my Run

Since running is my weakest event, more of my training has focused on the run. Usually Saturdays are long bike days but this past Saturday and also two weeks ago, I did Long, Slow, Distance runs, also known as LSD runs. During these runs, I have a chance to ponder my goals for 2009. So my question is: What would be reasonable goals for 2009? Get my run time below an 8:30 or even an 8:00 mile pace in a sprint tri? Maintain a 20mph or better average on the bike? Compete in two or more international tri? Try the Aqua-bike portion of a half-ironman? I will ponder these over the next few weeks and will set them at the end of the year and would welcome any comments you may have.