My training program (Pfitz 12/55) called for 10K race tune up for the Marathon. I decided to head out to Central Park and run the big loop plus an extra .2 to make it a 10K. The big loop in Central Park is not an easy course as it includes the Big Hill on the northern end of the park which climbs 49 vertical feet at a grade of 3.7%.

Well running the hilly course this morning I ran at a race pace, but did not go full out since I still have to run 16 miles tomorrow. Well, I completed the 10K in 44:51, a pace of 7:12/minutes per mile which beat my time at the Shelter Island 10K which was a fast flat course where I ran full out. This improvement in time is incredibly encouraging and shows that putting in the miles and speedwork can increase your times in only a short period of time. For those that think you cannot get faster, you can, just takes a little time and dedication and it can be done

Hopefully I can keep this speed and pacing over the next few weeks and have a great race on November 4th