The goal today was to do a long run with a fast finish. The plan was to run 45 seconds slower than marathon pace for 12 miles, then increase the pace to less than marathon pace for the last six. (I was hoping to be about 6:30-6:40 pace for the last 6 miles). I also tried to simulate race situations for fluids and carbs/eletrolytes.
The entire run was up on the aqueduct with Clay running with me for the first 10 miles and his son Zac, who's birthday was yesterday, riding his mountain bike along side us as our support vehicle. We started around 6:30 am, and the forecast called for increased winds as the day went on. We ran west on the aqueduct for 5 miles then turned around for another 5 miles east, and the wind started to pick up coming towards us. I continued for another two miles before starting the FAST FINISH portion of the run.
Mile splits for the first 12 miles (1:13:52) were 7:33, 7:46, 7:27, 7:44, 7:44, 7:37, 7:42, 7:54, 7:53, 8:01, 7:56, 7:31. Average pace was 7:44 for the first 12 miles. You can tell by the splits when it started getting windy, and the effort for those four 8 minute miles was quite a bit more than the first five at 7:30. I wore my old heart rate monitor and averaged between 140-155 over the first 12 miles.
I turned around for the last 6 miles running with the wind, or cross wind in some parts. Zac rode his bike with me and supplied me with gatorade, sports beans, and gels. Clay then drove up ahead to meet us at the finish. I felt really good after the turn around once I saw my first mile split I knew it would be a fast run.
Mile splits for the last 6 miles (38:12) were 6:40, 6:22, 6:21, 6:27, 6:13, 6:04. Average pace was 6:22, way under what I had hoped for. My heart rate for the last 6 miles averaged around 165-175 (close to 90% of my maxHR). I couldn't have done it without the support from Clay and Zac, thanks guys.
Total time for 18 miles was 2:11:04, average pace 7:17 per mile.
The weather was tough but the plan worked out perfectly. I was spent by the end. I could feel my form breaking down the last two miles. It was an all out effort and a great test of my progress thus far. Seven weeks to Boston!
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2 comments:
IRONMAN
A great fast finish run. I am surprised at how fast you came into endurance. I see a sub 2:50 in your future (6:30 pace) on a course like Sacramento or Boston. How about 2010? You run 2:49 I run 2:59
Anytime you need support Zac and I will be there.
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