AM - Tempo/long run... We have scheduled for the rest of the month 2 long runs per week(wednesdays & Saturdays). One of the runs being a tempo and the longer run of the two 30 sec slower than marathon goal pace. The tempo run protocal is 8 miles at race pace and then the rest at a comfortable pace. I ran a little over race pace. My goal pace is a 7:15. I used the down hills to rest... I hope I simulate that during race day. The only time I stayed close to my goal pace splits were on hill climbs. Also, I rolled my ankle while finding a place to pee off the side of the road in the dark. But I feel really good after this run. I didn't feel exhausted/tired at the end.
Over-all pace 7:22... 8-mile pace 7:07... 4-mile recovery pace 7:53 Splits: 7:44, 7:02, 6:50, 6:53, 7:11, 7:20, 6:48, 6:59, 8:01, 7:51, 7:54, 7:45 | 