http://connect.garmin.com/activity/258286366
Sat, Jan 5, 2013
6:58 AM
|
Distance:
|
17.01 mi
|
|
Time:
|
2:47:53
|
|
Avg Pace:
|
9:52 min/mi
|
|
Elevation Gain:
|
1,054 ft
|
|
Calories:
|
2,257 C
|
I ran the Canal Trail at 7am. Did 17 miles at 9:52/mile
pace in 2:47:53. This is within the appropriate Long Run pace
range. Very Easy miles. You think not. Well I sometimes must prove this to
myself. Mile 15 done at 9:14/mile. Mile 16 done at 8:29/mile. Mile 17 done at 8:15/mile. These are faster splits than the first 14
miles. Again, like ACorn, I love running
faster at the tail end of the run. It’s
kind of a good way to get in the habit of “finishing kick” mode for races as
well!
I ran the first 6 miles alone and then Marc ran the last 11
miles with me. He is actually
considering running the Ultra with me in April which kind of shocked me. But hey, I am game if he is wanting to do
that!
Middle of this Canal Trail run had massive amounts of
snow/ice. Limited running space. Looking at the splits, you’ll see where.
Power Gel Mile 5 and 12. Gatorade Mile 5, 8, 12, 14. 32 ounces and plenty left over. So, take less next time.
I like the long runs.
But I am desperate to do a cutdown! Recently read about those and wanting to get
back to them. Maybe Tuesday. Want to know what mile 18 or 20 feels like in
a marathon? Do a six, eight or ten mile
cutdown run! No need to run the 20 miles
at race pace to feel that effort.
RULE: Negative split all your training runs and Races. If you are not doing that, then you are going
out to fast up front! Simple
concept. Don’t exhaust the fuel source
early in the run. You’ll pay on the tail
end.
RULE: Many people run there Easy runs too fast and there
hard runs to slow. Remember this. Always keep in mind the purpose of the run
and stay within the correct paces.
New idea: Adding rules to the entries so that I remember the
concepts. At some point, I’ll copy and
paste into one area.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:34
|
1
|
184
|
125
|
10:34
|
|
2
|
0:09:57
|
1
|
282
|
319
|
9:57
|
|
3
|
0:09:56
|
1
|
61
|
35
|
9:56
|
|
4
|
0:09:56
|
1
|
25
|
23
|
9:56
|
|
5
|
0:09:46
|
1
|
48
|
39
|
9:46
|
|
6
|
0:10:06
|
1
|
0
|
52
|
10:07
|
|
7
|
0:10:16
|
1
|
40
|
8
|
10:16
|
|
8
|
0:09:33
|
1
|
16
|
33
|
9:33
|
|
9
|
0:09:42
|
1
|
46
|
20
|
9:42
|
|
10
|
0:09:50
|
1
|
102
|
136
|
9:50
|
|
11
|
0:10:30
|
1
|
133
|
97
|
10:30
|
|
12
|
0:11:58
|
1
|
6
|
9
|
11:58
|
|
13
|
0:10:04
|
1
|
0
|
9
|
10:05
|
|
14
|
0:09:41
|
1
|
44
|
45
|
9:41
|
|
15
|
0:09:14
|
1
|
17
|
0
|
9:14
|
|
16
|
0:08:29
|
1
|
42
|
43
|
8:29
|
|
17
|
0:08:15
|
1
|
8
|
53
|
8:15
|
|
18
|
:04.9
|
0.01
|
0
|
0
|
8:08
|
|
Summary
|
2:47:53
|
17.01
|
1,054
|
1,047
|
9:52
|
| 