Saturday, February 23, 2008

Long Run Recap

SUCK IT, HALF MARATHON: 13.1 miles in 2:03:20 (avg. 9:24 pace/6.38 mph) but I threw in some negative splits to make it interesting. 13.6 total with 1/2 mi cool-down walk.

  • 7 miles up to 6.4 mph (9:22 pace)
  • 2 miles at 6.5, 2 at 6.6, 1.5 at 6.7
  • last 0.6 mi at 8.0-9.0 mph (7:30-6:40 pace)
At the end, I was visualizing (or visualising for you limeys) making the last couple of turns in Corning at the end of the Wineglass Marathon; you run past some of the Corning, Inc., buildings before hitting the last stretch over a pedestrian bridge. I had a lot of speed left in the legs, and I PASSED EVERYBODY.

Fluid balance: before - 176 lbs + 2 lbs fluids, after - 173 lbs. So, I lost 5 and made up 2 pounds. Will have to do much better than that when it warms up and the long runs get longer.

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