1 hr. score-o at grafton. looking for a nice adventure run rather than trying to amass points, so did a long run along the bluff, missing the first control and having to double back (done by many) but then settling down into a good groove thang - hardly any controls on the way back and a furious downhill run finish to come in on time.
great view over the river at the turn around point. then a bobble when i mistook the number of 1 control for another circle. The circles were tiny and the map was very dense in color - very hard to read w/ or w/o bifocals. But a beautiful day and a fun event.
running warm up/down 15:00  shoes: la sportiva bushido
running hills 1:00:00 shoes: nike wildhorse 2
hill repeats on a dirt track recommended by the Young's.
about same length as chubb, maybe more even grade
8:54, down 6:33, 8:39, down 5:07 kick started downhilsl to simulate race
then portion of above that eliminated flat soggy section
5:40, down 4:07, 5:51, down 4:03, 6:03, down 4:20
Looked at results of every St. Louis area thanksgiving day 5k race I could find. 7 races with 11,000 participants. Granted, many of these people are out to support the cause and gain a little fitness. But the fastest times I found for 55-59 were 19:33, 19:45, 20:09 - for a downhill 3 miler - and 21:09, 21:46 for a regular 5k.
For 60-64 the results were even sparser. Out of all those races there was just one time that was faster than mine, Bill Wagner 21:06. I'm not patting myself on the back, on the contrary, I am a little perturbed by the results. Maybe the good runners don't show up for Thanksgiving...or maybe there aren't any left to show up?
...so just for grins, I looked up a Chicago CARA 5k result from last April. Nothing eye-popping but much better. 20:29, 20:50, 21:19, 21:27. 21:55. Another CARA race in april had a 19:25. Refreshing reality check.
running warm up/down 20:00 shoes: new balance fresh foam
running tempo 1:05:00 shoes: adidas adios boost
flat, but to be expected day after hard rest and the intimidating big wind at 39 degrees . purpose was to get something race pace in before-/ mini taper for thurs. 5k.
to track, some pavement. @ track, 1 mile at 7:07 did not feel satisfactory. then 2 x 200 @ 40. 2R and 800 @ 3:17, 3:19 felt a little forced. felt best on the pavement on the way back, which might be the best scenario.