FINAL BIG WORKOUT/LONG RUN - 24 miles, averaged 7:00 w/ half marathon tempo
Warmed up 10 miles @ around 7:38 pace them into a long tempo around goal pace, but the idea was no pushing. Legs were moving to start of the first mile then settled into ~builder average for a while. Breathing was great, legs were saying "but must we really go faster? Where is that day off you promised??"
Last year I bonked hard doing a 10 + 12 and I didn't feel like walking in the cold today, so I allowed myself to switch up the plan as necessary. The main idea was not to run the race today. Run hard, but don't force it and end up ticked when you don't hit the paces. Got some downhill running in but I got a bit of a headwind and cross wind that negated it some. Hit some uphills that had me running ~7:00 until I crested them. Those were hard. I need to remedy this lack in my running.
I was going to call it at 20 miles (10 + 10) and jog home, but I hit the bridge and thought there was a sidewalk on the opposite side of the trail (I didn't want to recross the road) and I heard a cop on his loud speaker say "joggers must use the trail." I ignored him because it was mile 20 with 4 miles to go and he called me a jogger (I was close to 7:00 pace overall at this point). He came up beside me and I could barely hear him over my iPod, so I cussed at him somewhat audibly to leave me the dang nabbit alone but he was giving me an escort. Thanks. I was fine. Still, much appreciated. Felt like I was winning a marathon. I was still rolling about 6:40 when he took off, so I figured I would pick it up and do another mile. I got to the top of Northwestern and just let the downhills work. Again, no pushing. So 3 more miles.
I ended up with a half marathon tempo and a short cool down to 24. I realize this is more than necessary, but I needed this today for a number of reasons. Mentally I beat myself up pretty much every mile, but around miles 22-24 I was feeling good.
10 miles in 1:16:13 (~7:38 pace)
13.1 miles in 1:25:24 (6:30/6:31 pace): 6:28, 6:29, 6:26, 6:37, 6:27, 6:25, 6:44, 6:27, 6:53, 6:32, 6:31, 6:20, 6:20, :40 (partial)
Total run ~89% of marathon effort
Tempo ~96% of marathon goal pace
2:48:07 for 24 miles
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