Well, this was the last hell-fest before the marathon. Last year I was very literal about my Hal Higdon training plan. I ran 3 mile runs. I cross trained. I ran long runs 1-2 minutes slower than my goal pace. I was shooting for a high goal for my 1st marathon, and I ended up 5% short. I know 3:26 is a reasonable time, but I wanted to BQ. One hiccup I had last year was I got sick, and missed one of the two suggested long long runs. So this year I picked a more challenging plan, running 6 days a week. With only a couple exceptions I've done that. I've taken more long runs. Until yesterday, though, they were fairly pedestrian affairs, never even getting under an 8 minute overall pace. I decided to make this run a gut check, and see where I really stand. Overall pace was 7:40. That's 12 sec over BQ pace. Based on the course, the solitude, the lack of taper, and one missing gel, I feel a 3:10-3:15 marathon coming next month in Ogden. I'm pretty excited. What's more, I feel fine today. My feet are blister free, my legs move, my hip flexors are fine...I'm just amped about going into taper mode, and getting punchy for that race. The course was home to to the south end of Davis Blvd, back home, to Farmington State Street, over the freeways, then back on Legacy trail. I had gels at 7 and 14. On marathon day I'll have another at 20 or 21. I felt a bit waterlogged, but I guess you just have to deal with that. The first 3 miles were climbs, and way over pace. There are several considerable hills in the Farmington section, and getting up and over freeways. so on the friendly Ogden course, with 11 downhill miles, I feel pretty good about bringing to pace under 7:28. If this had been an actual race, I'd have 4.2 miles left with 27 minutes to go. That would be tough. I didn't have much left, and probably wouldn't even with another gel. . I don't want to be coming up short on those final 5 miles again, and I hope the extra mileage over this training cycle, combined with better race day nutrition will carry me over the hump. That, and those downhill miles. Equal effort on those slopes leads to 6:30-6:45 miles, compared to 7:30 miles on flat, so I think I can make it up. Comparing this year to last, the workout paces don't look much different. There are more this year, however. My endurance is much better, deeper. I'm less beat up. It's taken a year to get my feet, ligaments, muscles, etc. used to the pounding. It'll be tough. Marathons are hard. This run was hard, both physically and emotionally draining. 3+ hours is a long time to stay mentally on top of it, for no other reason but to prove something to yourself... 7:58, 8:32, 8:05, 7:39, 7:34, 7:23, 7:16, 8:16 (gel) 6:52, 6:59, 7:13, 7:57, (pick up fanny pack) 7:30, 8:11 (gel) 7:26, 7:47, 7:21, 8:07, 7:45, 7:36, 7:51, 7:24. Definitely no negative splits. I don't know how you pros do it; more training, I guess. | 