  Sunday August 14 2004 Time 7:30am Place: Running Room in Outremont Weather 13 degrees humidity factor 3 on 10 at the end: mid 20s humidity factor 5 on 10 How I felt before: Pain in left ankle was still present. What I ate: Banana and yogust What I was wearing Insight Run tank, Nike run shorts and Asic Nimbus V Distance 29km Path: Store down to old port West waterfountain on the path toward Lachine Canal cross bridge and return. Cut through Atwater market up to Sherbrooke down to Parc and stopped at the Statue at Mont Royal park Pace 6min km no faster. Kept pace with the group. Practiced 10 and 1. Easy pace I was talking with the other runners. It's funny I'm looked at like a veteran runner by older people and the run leaders themselves. Time run 3:30. Actual time elasped 4:30 (approx) At the start my ankle was still stiff so I did was not sure if I was going to run this distance. The stiffness was manageable as I did not push the pace. Ran with 2 new people who never ran more than 10km.
The both dropped out and took metro home. One at the 20km mark and the other at the 25km mark I actually convinced a guy how important pacing was. Once he witnessed the other 2 runners drop out He thanked me for pacing him. He is used to running faster but by conserving energy early it enabled him to successfully complete with the temperature became hotter and more humid.
I wanted to run faster but I did not early for fear of injury and could not later as the heat drained me. Concerns: 10 and 1 approach drains so much energy in the later stages. What will I do on race day. Stopped at the park and walked back. As I was walked, the legs were becoming increasingly stiff with each step I was really hungry at the 25km mark. What strategy should I follow for the race on the big day? 
