Decker 20K Race Report

My goal for this race was to beat my last year's time, not get
injured, and just make this an easy run. Since I ran Decker last year
at a 12:17 pace I didn't think breaking that was going to be
difficult. I ran with Andrea and Suzi the entire time. About half way
through the race I had pain in my left and right achilies, right below
the calf. The pain continued until the end. I had some ART work done,
iced it, and today it feels OK. I plan on scheduling a message with
Ron this week. It hurts a little today, and was wondering if I should
do the 6 mile workout today or just do cross training. I'm also having
some minor achey knee pain every now and then.

My splits are the same as Andreas, but I cut and pasted them below:

Mile 1 - 11:12
Mile 2-3 - 23:40 (11:49)
Mile 4 - 11:40
Mile 5 - 11:55
Mile 6 - 11:20
Mile 7 - 10:49
Mile 8 - 10: 49
Mile 9 - 10:49
Mile 10 - 11:34
Mile 11 - 11:30
Mile 12 - 11:01
Last .4 - 4:48 (~10:39 pace)

Total time - 2:21:11 (11:23 pace)