Sunday, November 22, 2009

17 miles with marathon pace fast finish

Today was my last hard workout. I started at 60th and the aqueduct and headed east to the turn around behind Highland. It was cold, 39 degrees at the start, and there was a cold breeze across the aqueduct for the first hour. I came back on the dirt side and stopped at 8 miles to regroup (1:01:40 or 7:42 pace). I then started into the marathon pace finish portion of the run on the asphalt side, made the turn, and then a 180 after 4 miles so that I could come back on the asphalt side. As I was running I realized that my marathon splits are actually easy to remember. Every 3 miles should be exactly 20 minutes (6:40 pace). So I should be 40 minutes at 6 miles and 60 minutes at 9 miles. That will definitely keep me from looking at my watch too often on race day. Today I practiced staying relaxed at 6:40 pace and actually felt good about it. My right leg feels about 90-95%. As I was coming up on 8 miles I saw Clay starting his warm up and I decided that I should make it an even hour at MP so I added on an extra mile (mile 17 on the day was the fastest at 6:13). I was pleased with the effort given the fact that I did not eat breakfast, did not take in any fluids during the run, and did not do any gu's or gels. Here are the splits:

8 mile warm up= 7:56, 7:52, 7:56,7:44, 7:37, 7:35, 7:31, 7:25.

MP portion= 6:43, 6:43, 6:42, 6:41, 6:37, 6:46, 6:36, 6:34, 6:13 (avg 6:37).

Total time 2:01:20 or 7:08 pace

I will start to shut it down from here on out with exactly two weeks to go. I need to get my legs feeling fresh. I will do easy running from here on out with probably a 12 miler next weekend including 3-4 at MP.

NCAA Div III championships was Saturday and Ray Ostrander from CLU finished 144th out of 276 on a major off-day with a time of 27:03. I don't know what happened but I'm sure traveling took its toll. The Div III west coast runners always get crushed.

NCAA Div I championships is on Monday and I found a pre-race video interview with Ryan Sheridan of Iona who has an intersting story and has a great outlook on running, racing, and life. Here are my favorite quotes:

"That's the best part about our sport. You compete against these other people and at the end of the day you can still be friends."

"If I go out on Monday and finish dead last it's not a loss, I'm still running. I'm still physically able to do it, and there are people who can't do be able to run is victory enough."

Track and Field Videos on Flotrack


Chuck said...

Good job! Looks like you were hitting your miles right on target. Nice to see that you still had a 6:13 in your legs after 8 miles at marathon pace. Glad to hear that your right leg is feeling better. The taper could not have come at a better time for you.

DCHS XC said...

What a great interview. I told Zac to watch it Twice.

Karl Stutelberg said...

For a 20 year old kid he sure has things figured out quite well. He'll be running for a long time!