http://connect.garmin.com/activity/311884628
Sun, May 12, 2013
7:38 AM
|
Distance:
|
26.38 mi
|
|
Time:
|
4:11:14
|
|
Avg Pace:
|
9:31 min/mi
|
|
Elevation Gain:
|
5,597 ft
|
|
Calories:
|
3,473 C
|
Marathons: The Plus signs indicate how much time I am away
from Personal Record for the Marathon distance.
05/12/13:
Providence Marathon 4:10:50 (9:35 pace) +16:30
05/06/12:
Providence Marathon 3:58:49 (9:07 pace) +4:29
05/01/11: Providence Marathon 03:54:20 (8:56 pace)
P.R.
10/10/10:
Chicago Marathon 4:04:47 (9:20 pace) +10:27
05/02/10:
Providence Marathon 4:17:43 (9:50 pace) +23:23
10/25/09: Marine Corps Marathon 4:03:42 (9:18 pace)
+9:22
10/10/09: Hartford
Marathon 4:22:10 (10:00 pace) +27:50
The Splits for this 5/12/13
Marathon
Mile 1-15 has splits being in 8:19-8:51
range except for mile 12 and 14 which is 8:58/mile. Mile 10 is 9:06/mile…rock
in shoe and needed to stop – would have been in 8:30s
range. Mile 1-15 – By mile 15, I am at 8:39/mile Average Pace.
Mile 16-20 has 4 miles being in the 9:06-9:32/mile
range. Mile 19 is 9:48/mile. These 5
miles done at AP of 9:23/mile.
Mile 21-26 has AP being 11:38/mile.
Summary: Not the best result. But an
okay result. It’s been 2.5 years since I
have taken more than four hours to run a marathon. I am able to remain in the Goal Pace range of
8:39/mile through Mile 15. From there, the splits get progressively
worse.
What this means: When running 20-26 mile Long runs in training, hold a
consistent pace. Improve at holding the
pace!
Future Plans: Week off from running.
Then Five Base weeks of running.
Then begin 16 Week training regimen for Hartford Marathon (10/12/13). Then New York
Marathon 11/3/13. Breaking 3:45 for the distance still a
goal.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:30
|
1
|
764
|
768
|
8:30
|
|
2
|
0:08:19
|
1
|
671
|
680
|
8:19
|
|
3
|
0:08:33
|
1
|
107
|
117
|
8:33
|
|
4
|
0:08:30
|
1
|
252
|
246
|
8:30
|
|
5
|
0:08:45
|
1
|
264
|
260
|
8:45
|
|
6
|
0:08:47
|
1
|
167
|
173
|
8:47
|
|
7
|
0:08:51
|
1
|
101
|
104
|
8:51
|
|
8
|
0:08:17
|
1
|
0
|
3
|
8:17
|
|
9
|
0:08:38
|
1
|
0
|
221
|
8:38
|
|
10
|
0:09:06
|
1
|
0
|
8
|
9:06
|
|
11
|
0:08:37
|
1
|
0
|
0
|
8:37
|
|
12
|
0:08:58
|
1
|
10
|
15
|
8:58
|
|
13
|
0:08:42
|
1
|
221
|
6
|
8:42
|
|
14
|
0:08:58
|
1
|
134
|
314
|
8:58
|
|
15
|
0:08:42
|
1
|
0
|
38
|
8:43
|
|
16
|
0:09:32
|
1
|
78
|
53
|
9:32
|
|
17
|
0:09:07
|
1
|
513
|
310
|
9:07
|
|
18
|
0:09:06
|
1
|
564
|
561
|
9:06
|
|
19
|
0:09:48
|
1
|
178
|
175
|
9:49
|
|
20
|
0:09:24
|
1
|
409
|
399
|
9:24
|
|
21
|
0:12:05
|
1
|
226
|
223
|
12:06
|
|
22
|
0:12:03
|
1
|
3
|
0
|
12:03
|
|
23
|
0:11:09
|
1
|
341
|
351
|
11:09
|
|
24
|
0:11:42
|
1
|
354
|
350
|
11:42
|
|
25
|
0:12:16
|
1
|
0
|
0
|
12:16
|
|
26
|
0:10:33
|
1
|
241
|
228
|
10:33
|
|
27
|
0:04:15
|
0.38
|
0
|
0
|
11:04
|
|
Summary
|
4:11:14
|
26.38
|
5,597
|
5,604
|
9:31
|
| 