Changes

==Race Report==The first two loops were at a comfortable and steady pace of 7:00. The second place runner, Dan, kept about 10-20 yards behind me, moving up to run with me at the end of the second loop. At this point I was feeling good, and I knew I could pick up the pace a little if I had to. So on the start of the third loop, I had a brief pit stop, then set of a little faster to catch Dan up. After a few minutes I realized that instead of gaining on Dan, he was pulling ahead. Oops. I had to increase my pace to around 6:45 just to keep the gap from growing further. I went through the marathon mark in 3:03 at a pace I did not think I could sustain. For the last few miles, it was a struggle to give other runners encouragement, as even “Good "Good Job, stay tough" seemed to take more breath than I had. With 1.5 miles to go, the gap remained unchanged, so I decided I needed to dig a little deeper and pick up the pace or crash. With a 6:30 mile I managed to catch Dan up, who responded by picking up the pace with effortless grace. The last half mile was around a 5:10 pace, and I crossed the line 2 seconds behind Dan. Those few seconds do not show the whole story, as I was not really that close to catching him. The last half mile for me were all out, with numb legs and stars in the vision, while Dan appeared to have plenty of reserve, and he was working just hard enough to stay ahead. I’m I'm happy and satisfied with the result, having run far faster than I expected I would be able to, and having dug deep. ==What went well==* The [[Downhill Intervals]] on [http://www.dailymile.com/people/JonathanS/entries/4180356 Monday] paid huge dividends on the race. I manage to find ‘the flow’ 'the flow' on Monday, with an improved stride and efficiency. While the race was at a tough pace for me, it was also smooth and, for want of a better term, 'comfortable'.

* I think that the [[Altitude Training]] ([[AltoLab]]) made a difference. It’s It's hard to be sure with something that you use over many days, as the changes are gradual, but I think it’s it's worth it. At the very least, I’m I'm used to the feeling of stressed [[Breathing]] and mild hypoxia that you find with hard running. * I managed not to overdress at the start of the race. I hate being cold, and being skinny, I get cold quick. Even in the 2-3 minutes before the race started, I was shivering, but I was the right temperature within a mile or so. ==What went badly==