Emily's training blog

here's a course specific pace chart that accounts for both the elevation and grade in each mile: goo.gl/QwPGhE

just enter your goal time in at the bottom. right now it's set at its default good-luck time -- 2:43. ;)

also, "base pace" is flat/sea level equivalent pace, not average pace. the mile-by-mile breakdown should show the right splits based on finish time.

be mentally prepared for the last 10 miles, particularly the final 10k, and it won't seem nearly as bad. the most common comment i've heard from people is that they weren't expecting the last 10k to be so hard.

look at the map past the 20 mile mark/zollinger park (where the half finishes). there are a lot of turns (16!) and winding through neighborhoods and you'll hit small little hills every now and then. after racing 20 miles, turns and hills can make one cranky -- just build it into your race plan as the "gritty" section. if you know it's coming, you can embrace it and attack it. maybe come up with a mantra like "don't relent" or "pizza soon".

just remember that none of the hills last very long (and they are all balanced out by little downhills).

there's a hill on main street just after the mile 24 marker. it's not as bad as it appears from afar. there's also a nice downhill at about 25.5. when you hit that, you know you're so so close. use it to build up momentum for a big finish. :)

one more and then i'll go away.

i can't quite remember, but i think it's around mile 6 or so -- there's a pond/small reservoir where there's a very high possibility that you will see a moose. this is essentially the whole point of TOU.