5am - 20 miles on the treadmill in 2:37:44. Miles 0-13 - about 8:15 avg pace starting at 9:00 and ending at 7:30 pace. Miles 14-19 - 5 x 1 mile at MP with .25 mile recovery. 6:58 for the marathon pace miles and 7:30 pace for the recoveries. Mile 20 - cool down 8:30 pace. |