Warmed up 1 mile Then 12 miles at averaging about 6:20 3.5 miles at just under 5:40 A little under 2 miles cool down with some pushes to keep the legs used to moving fast while tired, averaged about 6:35. The 3.5 miles at marathon pace felt like I was pushing it. I settled into a good rhythm and didn't actively have to fight to keep the pace but I felt stretched to maintain it. The last mile or two especially my legs were ready to be done running. Not sure if that's how this is supposed to feel, but I got it done. I think I need to ease up a bit on the pace for those first 12 miles, my heart rate was hovering around low 160s for most of that and then went up to 170-180 for the marathon pace. Really solid first marathon training long run. With good fueling I'm 90% confident I could sub 2:40 on a flat course right now- especially in my endorphin pros. Today was split between gel nimbus and endorphin pros. I want run sub 2:30 12 weeks from now at salt lake- and that seems achievable if I stick to my plan, especially after 8-10 more runs like this. Also might run like 74 first half and then 80-85 2nd half if I've been dropped by the leaders in order to get back to the grind quicker after the race for des news. If I can run that fast for the first half I should be in 1st or 2nd based off past years but you never know. 4th place and 2:32 vs 6th place and 2:39 wouldn't make a huge difference for my satisfaction with the race but coasting in might get me back to training hard a few days early and give me a bit more time for my Des news block (which is only like 12 weeks after salt lake)- but ideally 2:28-2:32 and a podium is the goal. Evening- 2 miles with a couple strides followed by 25 minute sauna. Feel pretty good honestly. Very grateful to be in this shape. |