10km done... Sun Run over

Ran this Vancouver Sun Run this morning with 60,000 of my closest friends... finished just over an hour didn't break my goal of under an hour but given the time spent dodging around people or slowing to make the corners I think it's respectable.

A few highlights:

-the 4 ft flames shooting through a third story apt. along the race course - I feel bad for the apt. owners and the firemen trying to get to the building with all the runners in the way

-the lady who gave me a high five at km 7... thanks! I needed it.

-awesome shirts- 'hungry?' 'do is for winners' 'I am epic'

-walking the 3km back home along the race course and still seeing walls of people finishing it up.. truly inspiring the number of people out there

-thanks to ben and asweatymess for being out there somewhere along the routes cheering... I didn't see you but I'm sure you encouraged numerous people with your cheers

-to the little kid who was spilling his guts at the 9.5km mark... you most definitely ran your guts out... I feel for you... but be proud

-the best sign about a km from the finish 'think about breakfast'... awesome!

“1:00:47 - Official 10k time… so.close. to my goal… next time!” 

(hopefully) tonight's run...

Tonight I am going to try and get out of the office early enough to run here (Red Rock Amphitheater, Colorado):



Sometimes it's the little things with work travel... finding the secrets and fun when the work is put away...

In Denver til tomorrow night... so.much.travel.

EDIT:

*Note, when you live at sea level it takes about one minute for your lungs to start BURNING when you exert yourself… I did however caterpillar this bad boy all the way to the bottom and then sprinted back up to the top (always park at the top)… it was worth it.  Spectacular.  If I lived here I’d run this place daily.

Last Nights Run... Just for fun (again)

Run/walk 1 mile then sprints
200m at 8.5 200m at 4.0 recovery times 4 (1 mile)
0.1 mile each at 6.5, 8.5
0.05 mile recovery each at 4.0, 6.0
0.1 mile each at 7.0, 8.5
0.05 mile recovery each at 4.0, 6.0
0.1 mile each at 7.5, 8.5
0.05 mile recovery each at 4.0, 6.0
0.05 at 6.0
as far as I could at 8.5 (0.07 miles)
8.0 to finish (0.1 miles)
Total 3.12 miles (5k) in 30:54 (3 miles in 30:00)

Fun change of pace (har-har) workout...
@easyrunner - this one was for you - I didn't want to go but having read your post (and my response to you) I felt like I had to and I'm glad I did... not long, high intensity and fun... and it was good to have done it.

Gonna do it...

Just leaving work now (7:30pm - what!?!) but still going to the gym tonight... I will run.  No set time or distance... another run, for fun.  That's what this week is all about. 10k race in a few weeks but I know I'll rock it... it's just fun time.  Me time.

Also, playing hooky tomorrow...hoping for sunny skies in Vancouver and a peaceful flight home in the morning (with lots of extra sleep).

Have an awesome evening everyone!