I'm handing out wings

So here is the breakdown since Al's.  As meager as this looks I feel fairly optimistic.  My goal for JFK next Saturday is 8:10.  I ran 7:10 here in 2000 and basically thought if I could get within an hour of this, then somehow I've learned a little bit.  One thing is the 50 mile distance doesn't intimidate me.  There was a time it was rather intimidating.  I put less pressure on myself to race which helps keep me loose, but it may under motivate me to train.

9/16 - Al's 8k in 32:39
9/17 - 12.7 at 11:08 trails

9/18 - AM 4.0 at 9:48
9/18 - PM 3.0 at 10:04
9/19 - 5.0 at 9:13
9/20 - 5.5 at 9:14
9/21 - 3.0
9/22 - 6.0 at 9:44 trails
9/23 - 17.8 at 11:43 trails
9/24 - 6.0 at 9:42
Total = 50.3

9/25 - 6.0 at 9:34 pace
9/26 - 6.0 w/ 4 @ 7:11, 7:12, 6:59, 6:51
9/27 - 5.1 at 8:49
9/28 - 3.5 at 9:24
9/29 - OFF
9/30 - 12.4 at 9:55
10/1 - 8.0
Total = 41.0

10/2 - 5.0 at 8:43 t-mill
10/3 - 6.0 at 8:51
10/4 - OFF
10/5 - 4.0 at 7:48, did 4 x 3:00 fairly hard
10/6 - OFF
10/7 - 4.0 at 10:20
10/8 - 31.0 at Glacial 50k (9:50) trail
Total = 50.0

10/9 - OFF
10/10 - 3.0 at 10:43
10/11 - 4.5 at 9:43
10/12 - 7.0 at 9:25
10/13 - OFF
10/14 - 10.6 at 10:08 trails
10/15 - 9.1 at 10:15 trails
Total = 34.2

10/16 - 5.5 w/ 3.0 at 8:08, 8:07, 7:45
10/17 - 5.5 w/ 3.0 at 7:32, 7:24, 7:02
10/18 - 5.5 w/ 4.0 at 7:48, 7:16, 7:01, 7:00
10/19 - 5.5 w/ 5.0 at 7:58, 7:30, 7:27, 7:30, 7:35
10/20 - 9.3 at 9:41 trails
10/21 - 18.0 at 9:28 trails
10/22 - 20.2 at 11:59 trails
Total = 69.5

10/23 - OFF
10/24 - OFF
10/25 - 5.5 at 7:13 pace t-mill
10/26 - 5.5 at 8:06
10/27 - OFF
10/28 - 15.0 at 8:01
10/29 - 19.0 at 9:29 road and trail mix
Total = 45.0

10/30 - OFF
10/31 - OFF
11/1  - OFF
11/2  - 5.5 at 7:30 t-mill
11/3  - 5.5 at 8:04
11/4 - 13.0 w/ 10.0 at 7:44 pace
11/5 - 6.0 at 9:37
Total = 30.0

11/6 - 6.0 at 9:27
11/7 - 4.0 at 9:14
11/8 - 6.6 at 7:52
11/9 - OFF
11/10 - 4.0 at 9:45
11/11 - 9.4 at 8:23

I think at JFK I will probably run the first predominately uphill paved 5 miles faster than I should.  Only because with a 1,000 runners I don't want to get too far back in the conga line.  Once I get to the trail the plan is to dial it back and try and relax.  This is one reason I have been running a bit faster.  The second reason is I'm hoping this meager attempt will allow me to stay around 9:30 pace on the towpath and final road segment.  I'm pretty confident if this was a 40 mile event than I'd be okay.  I'll just have to get out there, and manage my needs, pace, and enthusiasm.  It is far more rewarding to be able to pass people than it is to manage a complete beat down.

Happy Veterans Day to all who have served.  Thank you.