Tuesday, April 27, 2010

Not So Long Anymore

About a year ago, I was practically terrified to see a 7 mile run on my schedule. A year later, looking at an 18 miler, I got out with excitement and vigor. Weird huh? I must be going nuts. I mean, really, who gets excited about running 3 hours non-stop? I do! (insert comments here).

My focus today was to continue my negative split experiment. Goals for today was mile 1-5 @ 10:40, 6-13 @ 10:25, 14-18 @ 9:55. My ultimate goal is to run a 10:00 pace for a marathon, so it is important that I keep pushing my times lower, but at a very controlled pace. So this is what I did....

The weather was brisk, about 38 at the start, but a strong wind from the northwest. Decent running weather, except when heading directly into the wind.

Miles 1-5 (10:40): 10:33, 10:37, 10:38, 10:36, 10:37
Miles 6-13 (10:25): 10:22, 10:24, 10:18, 10:18, 10:24, 10:21, 10:21, 10:20
Miles 14-18 (9:55): 9:47, 9:56, 9:51, 9:50, 9:46

Mileage: 18.00
Time/Pace: 3:05:07/10:17
Avg HR: 153

I felt pretty good throughout the entire run, and was even able to turn my best mile on the 18th. I wore a knee support, which seemed to be huge in helping with that issue. It is sore, but nothing worse and actually feels better than it did after the 16 miler last week.

A bit about my nutrition pre-run and during the run. I ate a bowl of cereal and ate a GU prior to the run. During my run I eat 1 serving (1/2 of a package) of Clif Shots every 30 minutes. This strategy seems to be working well for me.

I'm about 50/50 about running the Grand Island 1/2 marathon, so stay tuned...

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