FREYGUY

20 minute on spinner

8 tm miles at 7.3 mph

20 easy pace miles (8:30) with Joe Bell in am outside.  40 degrees at start.

4 tm miles after work 6.7 mph (9min/mile) easy workout

strength training: core.

strength training: chest and biceps

30 minutes on stationary cycle

18 holes of golf

4 easy miles on tm 6.7 mph

I thought I would try something a little different for this marathon.  This is my 4th marathon this calendar year and I'm not getting the results that I desire.  This time I broke down my split times, not to vary more than 2%, start slower, finish faster, and run an overall more balanced marathon.  Now the plan:

light stretching before the race.  No shakout run the night before to keep so that I don't get into my stored carb.  No warm-up run before the race for the same reason.  Start slower to get some heat in the legs (7:20).  Ramp up the effort to 7:10 over the first four miles.  Run 7:10 mpm for the first 22 miles.  Figure it out from there.  In theory, this should give you a mental boost because you will be passing people at the end of the race.  Also, the 'wall' should not be as soon in the race.

Now  the race:  split times are from my Garmin and I ran long, so they are not exact.

8am start in Witchita (an our behind my local time.  It rained most of the night, but has stopped at least for now.  I line up with the 3:20 pace group and plan to hold back a little in the beginning.  Three weeks ago, my first 9 miles were 6:50 mpm or better.  My first mile was 7:17 mpm miles 2, 3, & 4 go as planned 7:09, 7:10, & 7:09.  Light rain sets in.  Mile 5 the half marathoners split away.  My time for 5, 6, 7, & 8 are still as planned 7:07, 7:08, 7:09, 7:10.  Mile 9 is a slight uphill (as much as there will be in Kansas) 7:39.  I decided to take a gel shot.  Mile 10 was a 7:23.  I'm thinking, is this the beginning of what is to come.  I never expected to fall off of pace at mile 9.  Mile 11 is not any better 7:51.  The half marathoners join back in.  7:40 for 12.  Most of mile 13 is on a brick road 7:51.  14 through 17 was back on a main street and the half marathoner's split once again.  8:13, 8:02, 8:37, 8:12.  I see my wife (Heidi) and brother-in-law (Arnie).  (Arnie ran the half in 1:29:11)  18 through 25 get to be a little more eventfull. There is an area of the road under water.  We had to jump the curb and up into the grass to get around it.  There is also a good long stretch on a dirt/sand road.  A few block of this through an old downtown area.  Mind you, it is raining.  Oh, I also missed a turn and went the wrong way around a round-about adding most of my 0.21 miles that I ran long.  My splits are not getting any better, 8:55, 9:26, 9:58, 10:13, 9:49, 10:03, 10:29, 10:25.  I just want this to be over with by now.  I'm able to pick up the pace at the end.  Mile 26 9:26 and 3:26 for the last 0.42 miles

lunch:  strength training Giru 8 x 8 50 sec rest pull ups, Kettle bell row, x-bench dumbbell pull over.

after work: Strength training Giru 8x8 5 sec rest dumbbell curls, trx curls, drag body straight bar curl.

tm miles in pm 12 in 1:32.

strength training: 8X8 chest

12 miles on the tm 1:35:50

tm miles after 2 yr. b-day party for Amelia.  I needed to run off pulled pork and cake :)

tm miles in pm 1:37:03

1 hour on tm 8.25 miles

miles outside after work

miles at New Harmony State park

10 miles after dinner outside 1:20:05

tm miles 29:47