http://connect.garmin.com/activity/286883492
Wed,
Mar 20, 2013 11:40 AM
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Distance:
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5.33 mi
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Time:
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51:32
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Avg Pace:
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9:40 min/mi
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Elevation Gain:
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187 ft
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Calories:
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711 C
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37°
Feels like 29°
14 mph WNW wind
Humidity 44%
I am in Week 12 of my 16 week schedule. Week 14 through 16 will be the taper weeks. So today, I figure I will go for 9:45s.
Keep the splits between 9:30-10:00/mile
pace. But practice keeping them tight
around 9:45/mile pace. Get used to
running that slowly.
I ran 9:29/mile AP
for 30 miles Friday. But I know I cannot
hold that pace across 50 miles. The
current strategy for the 50 mile race will be to run 9:45 splits – try to keep
them tight around 9:45 (but 9:30-10:00/mile is acceptable). Today I ran all the splits and within a ten second range (9:33-9:43/mile). During the race, try to maintain 9:45s
for 40 miles at minimum. It will give
you a ten minute buffer for the last ten miles.
The GOAL TIME for the race will be 8:20
at 10:00/mile pace. Normally I would not think in terms of
building a buffer for a marathon – but this is the 50 mile distance…and 9:45s
are an easier pace to hold than MP. The miles today were VERY EASY. Will continue to train at 9:45s this week and run faster next week…because I don't want to devote to much time to slower training. AND
THEN…the three weeks of taper.
I HAVE BEEN SUPER CONSISTENT WITH MY MILES/SCHEDULE!!! I have run more than 90 percent of my scheduled miles. And I have applied myself to making up for the Long runs I cut short (by running longer Long runs than scheduled) but doing so wisely - I know there is a rule of thumb to not chase the missed runs...but I am being smart about it and monitoring how my body feels - and I am not overdoing it. What is important to me - THAT I MAINTAIN CONSISTENCY.
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Split
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Time
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
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1
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0:09:41
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1
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39
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34
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9:41
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2
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0:09:43
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1
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0
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12
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9:43
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3
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0:09:43
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1
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64
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0
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9:43
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4
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0:09:33
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1
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40
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101
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9:33
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|
5
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0:09:43
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1
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44
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0
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9:43
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6
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0:03:08
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0.33
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0
|
47
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9:35
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Summary
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0:51:32
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5.33
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187
|
194
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9:40
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