http://connect.garmin.com/activity/154554022
526D028Q (13.1 Marathon Pace miles) (12:22pm, Local Loops)
The Plan: Run 13 miles at MP+15 seconds.
I ran 13.1 miles at MP+5 seconds.
13.1 miles done in 1:53:34
@ 8:40/mile.
I did my three Quality workouts for the week. I ran all my planned runs! Brandon biked in back and in front of me while I ran for the first three miles of this run.
Observation: I became a little faster mile three forward…this
is the norm. I tried to keep it at around 8:50…but
put them together in the 8:30s range.
Try in future to keep at assigned
pace.
Observation: Split 12 and 13…at 8:48 pace. This is
good in the respect that it is around 8:50
pace. But in this circumstance, it reflects
tiring those last couple miles.
TACTIC: Pay particular attention to split 12-18 during next long
run. Remain focused. Attempt to run even splits at assigned pace
for all the miles. The goal here is to
develop consistency…and to repeat the consistency during the actual Marathon.
Hold the pace. Do not go out fast in the hope of attempting
to build a cushion. Get better at
holding the pace for the later miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:03
|
1
|
23
|
17
|
9:03
|
|
2
|
0:08:45
|
1
|
0
|
7
|
8:45
|
|
3
|
0:08:35
|
1
|
0
|
0
|
8:35
|
|
4
|
0:08:39
|
1
|
31
|
23
|
8:39
|
|
5
|
0:08:29
|
1
|
11
|
12
|
8:29
|
|
6
|
0:08:33
|
1
|
0
|
9
|
8:33
|
|
7
|
0:08:37
|
1
|
29
|
21
|
8:37
|
|
8
|
0:08:32
|
1
|
24
|
15
|
8:32
|
|
9
|
0:08:39
|
1
|
37
|
40
|
8:39
|
|
10
|
0:08:38
|
1
|
30
|
38
|
8:38
|
|
11
|
0:08:38
|
1
|
24
|
22
|
8:38
|
|
12
|
0:08:48
|
1
|
19
|
18
|
8:48
|
|
13
|
0:08:47
|
1
|
19
|
13
|
8:48
|
|
14
|
:51.1
|
0.1
|
0
|
0
|
8:10
|
|
Summary
|
1:53:34
|
13.1
|
248
|
235
|
8:40
|
| 