357C031
http://connect.garmin.com/activity/68204341
State Street Loop which is State Street into New Haven until cannot go further and back to Upper Street where meets Hartford Tpke. 18 miles done in 2:45:43 for 9:12 avg. pace per mile with 142 bpm avg HR which is 82% MHR. Weather Cold. Head wind while running toward New Haven. Snow Flurries although minimal.
There is no category for Long Miles at this site...but Long falls between Easy and MP. Thus categorized these miles as 9 Easy and 9 MP. An 18 Mile Long Run at a pretty decent pace. I was not focused on running miles but rather on running in terms of "Time." I planned to run about three hours and if I ran between 2:30 to 3 hours, that would have been fine. I also wanted to do an 18 miler today. Focusing on time versus miles (because 18 is a lot to me) I thought might be better from a psychological standpoint and I further broke the run down in terms of 15 minute segments. There were no walk breaks on this run...not even during refueling. I used Power Gels and Camel Bak at proper mileage points. Splits: 923/134, 920/139, 911/143, 857/144, 848/144
848/144, 920/139, 911/143, 857/144, 843/144, 914/145, 932/143, 922/141, 939/141, 936/142 935/141, 945/140, 852/143. Mile 1-11 sees splits with 35 seconds spread and miles within 8:48-9:23 range. I can live with that and will consider this to be consistent splits. Mile 12-17 is 9:32-9:45 range except for Mile 13 which is a 9:22 mile. I need to work on Mile 12-18 and work toward maintaining the Mile 1-11 pace. Consistency is what I am looking for. By the way, Mile 18 is an 8:52 mile. I intentionally picked up the pace for the 18th Mile to imitate what I should be doing during the last Mile of the Marathon. Run the last mile hard, Leave the tank empty. 40.5 Miles this week. Good Job.
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