High temps cooling down a little bit and lower rain chances now.
From WCPO: 6 days to go.
3:45 Pace Band Marathon Pace Guide at runnersworld.com 03:45:00 Pace Mile Split1 00:08:352 00:17:103 00:25:454 00:34:215 00:42:566 00:51:317 01:00:068 01:08:429 01:17:1710 01:25:5211 01:34:2712 01:43:0313 01:51:3814 02:00:1315 02:08:4916 02:17:2417 02:25:5918 02:34:3419 02:43:1020 02:51:4521 03:00:2022 03:08:5523 03:17:3124 03:26:0625 03:34:4126 03:43:16FINISH 03:45:00
Against the good advice of far more experienced runners, I mostly raced the KDF mini-Marathon, and finished the KDF mini-Marathon in 1:46:12. I think I could have probably run sub-8s otherwise, but actually took it easy at the beginning. Legs are slightly sore, but still work today.
Wednesday workout 5 miles @ 2%, 3%, 4%, 1%, 0%, successively. 8’28” average pace, 2-4% inclines at 8’49” pace.1% incline was hard to do any slower than 8’00” pace0% incline was hard to do slower than 7’30” pace Marathon Race day weather Flying Pig race day forecast is on the Weather Channel’s 10-day forecast now:May […]
6.06 miles in 50 minutes. Had one mile in 7:34. Somewhat junk miles, but legs feel pretty good.
12 days until Flying Pig. The Marathon PR that I’m setting out to beat–4:34:06. If all goes as planned, I’ll be breaking 3:50:00. I’m not considering the concept of missing PR, and I’m shutting out the thought of being over 4 hours at all. Despite running 10 miles after waking up with knee issues yesterday, […]
I felt a little sluggish today, but still ran a pretty easy run. 10 miles in 1:24:39–slightly below my current target marathon pace. Numb ITB
Several of my local running circle are experiencing or have experienced IT Band Syndrome. I have occasionally had tenderness or tightness in the correct area, but never the debilitating pain that immediately halts my run. Because of my experience, I’ve been collecting links to IT band stretching exercises: ITBS links
Salonpas… like a chemical heating pad and ice pack. The menthol wears off quickly, and the heating affect is as hot as the thermacare heat wraps.