Site:
http://www.motivateyourass.com
Miles:
8502 total / 1666 in 2014
Goal:

My first Ironman. More miles on the road, the bike and in the water. To get faster, stay healthy, and be balanced. To motivate others around me to get moving.

Ben Waldman ran: Garmin said 20, Nike+...

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  • 20 miles
  • 02:59 time
  • 08:52 pace
  • 2506 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 5/5 Effort.
    effort 5/5
great Final long run with TNT 20.2 mi 02:59 08:52 pace

Garmin said 20, Nike+ says 20.3 and gmap says 20.3, so I'm marking it a 20.2.

This is the run I needed. I haven't been pushing on all my runs due to hip/knee issues and I've been dealing with crazy allergies for a month. I've been concerned that I have no clue how to gauge my pacing for the NYC Marathon. And as for this run, I was really worried cause this is the run I overdid it and ended up injured at the NYCM last year because of.

Fortunately, all went GREAT. Started off with TNT and cruised with my friends for the first 8 miles. We were going for 9:30s though ended up more in the 9:15 range. My friend had started earlier and only had 7 miles left which she planned to run at marathon pace - 8:45, so feeling great, I picked it up too, falling only about 100 meters short of her after about 4 miles.

At that point, I tried to keep it in the 8:45 range as I made my way back to central park to hit the loop, now solo. I made sure to hit harlem hill - no reason to make it easy on myself. And I have 3 weeks to taper/recover. Kept my effort level on that hill and continued along the way, even having to slow down at parts. Glad my last 6 miles were on the hills of CP. Finished with energy to spare and feeling REALLY confident about my preparedness for the Marathon.

Nutrition - Generation UCAN prior to the run kept me solid through mile 13.5, then decided I wanted a Gu boost to help in the park. Popped Gu at 13.5 and 18.5. Drank Nuun water (16oz total) through 13 and then smartwater to finish.

GARMIN SPLITS
1 - 10:08 (through streets)
2 - 9:31
3 - 9:25
4 - 9:12
5 - 9:19
6 - 9:15
7 - 9:11
8 - 8:53
9 - 8:48
10 - 8:47
11 - 8:43
12 - 8:58
13 - 8:50
14 - 8:35
15 - 8:44
16 - 8:43
17 - 8:24
18 - 8:24
19 - 8:38
20 - 8:42

garmin - http://connect.garmin.com/activity/232973017
Nike+ - http://nikeplus.nike.com/plus/activity/running/benmwaldman/detail/2052868471

  • Ally S.

    great run Ben, really nice miles today

    almost 2 years ago Like

  • Robin K.
    Robin K.

    great job!!! nyc training in the books. so awesome. excited to watch you rock it this year :) ps - let's go running??! it has actually been way too long.

    almost 2 years ago Like

  • Kris K.
    Kris K.

    Nice work Ben, love how you got that average.

    almost 2 years ago Like

  • Jrunner
    Jrunner

    Now that's TNT! Dynamite splits! :)

    almost 2 years ago Like

  • Philip O.

    Very nice 20, Ben!

    almost 2 years ago Like

  • John K.
    John K.

    Nice splits! Strong strong work here. You sound happy too. Perfect

    almost 2 years ago Like

  • Elyse G.
    Elyse G. Good Luck
    Good Luck:

    Great job, Buddy! 18 days until you complete the trifecta!!!

    almost 2 years ago