Ran 4 miles on the TM @ 8:30 pace, throwing in 6 x100 @ 6min pace. Last run before Philly- tons of energy!
Goals for "Philly"...
1) pr- break 3:09:09
2) break 3:06- 3 min pr would be satisfying
3) Keep a 7-min pace- 3:03:00- this might be do-able. The furthest I've taken a 7-min pace is 16 miles- we'll see how far this will last this weekend.
Start off at a 6:50 pace and keep it as long as it remains comfortable (never want to fully rule out a sub-3). If effort becomes too difficult, shift to a 7-minute pace and hold on for dear life (at least 16 miles). If "wheels" fall off, then gut out a pr- anywhere between 3:05 and 3:09. I feel prepared and healthy, the weather reports look good, so I'm going to be on the aggressive side. My heart of heart guess? 3:07ish, yet I wouldn't be overly surprised with a sub-3:05- we'll see!