This is the run I've been needing. Finally the weather was perfect for me, I was rested and everything felt good. My training called for 20 @ 7:41 but after the first loop I knew I could do better. The first 7 mile loop I tried to just keep my HR below 150, the second 7 mile loop I concentrated on keeping it below 155 and the last 7 mile loop below 160 until the last 2 miles when I went ahead and pushed it and let my HR rise. If I can control my HR in the marathon in three weeks I believe I could come very close to running a 3:16 marathon. I need some good weather though!
I guess it's time to start tapering down now. All the body parts are in good condition. :-) ...so hopefully I'll go into the race nice and healthy.
It's interesting to see the correlation of the identical miles (1& 7, 2 & 8, etc.) and the HR comparison. It was also nice to feel confident to run the last mile faster than any others.
To the right is each of the 7 mile pace averages.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:52:00 |
155 |
82% |
|
| 2 |
8:00:00 |
142 |
74% |
|
| 3 |
7:39:00 |
142 |
74% |
|
| 4 |
7:43:00 |
142 |
74% |
|
| 5 |
8:18:00 |
146 |
76% |
|
| 6 |
7:35:00 |
144 |
75% |
|
| 7 |
7:45:00 |
145 |
76% |
7:50:17 |
| 8 |
7:33:00 |
144 |
75% |
|
| 9 |
7:42:00 |
150 |
79% |
|
| 10 |
7:06:00 |
151 |
80% |
|
| 11 |
7:29:00 |
150 |
79% |
|
| 12 |
7:56:00 |
153 |
81% |
|
| 13 |
7:21:00 |
151 |
80% |
|
| 14 |
7:38:00 |
154 |
82% |
7:32:09 |
| 15 |
7:10:00 |
154 |
82% |
|
| 16 |
7:26:00 |
157 |
84% |
|
| 17 |
6:54:00 |
158 |
85% |
|
| 18 |
7:17:00 |
161 |
87% |
|
| 19 |
7:44:00 |
163 |
88% |
|
| 20 |
7:05:00 |
165 |
89% |
|
| 21 |
6:48:00 |
171 |
93% |
7:12:00 |
| 0.5 |
Slow-Cool Down |
|
|
| Total |
158:01:00 |
144 |
85% |
|
| Pace |
7:31:29 |
|
|
WT |
| Temp |
55-54 |
Humidity |
58-66 |
156.5 |
| Dew Point |
41-43 |
Wind |
8 |
153.5 |
| 