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- 8823 total / 2018 in 2013
New marathon PR at Akron 2013, and help others while building Team Predawn Runner along the way.
Greg Strosaker ran: Boy, this was a rough...
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- 20 miles
- 02:25 time
- 07:13 pace
- 2572 calories
Boy, this was a rough one. The head cold is still lingering, and I didn't sleep well last night. Finally got up for good at 3:35 and just got ready to head out. It was 70F with 96% humidity, so I knew the planned 14 marathon pace miles were going to be tough. So I just decided to take what I could get out of the workout and be satisfied with the effort.
About 6 miles of warm-up and 4 miles into the MP section, I knew I couldn't hold things for 14, so I decided to turn it into 3X4 miles at MP (or what passed as MP today) with mile recoveries in between, based off of a race-specific workout idea that Caleb M. had posted previously. Even getting close to MP felt more like a lactate threshold effort, so I lingered more around MP + 15-20 seconds. It was the kind of day where everything felt like it was slightly uphill. The intervals went:
6:50, 6:41, 6:56, 6:49 = 6:49 avg.
6:38, 6:45, 6:49, 6:49 = 6:45 avg.
7:10, 6:51, 6:53, 7:06 = 7:00 avg.
The last set felt like the later stages of the marathon - I think the slow recovery let the legs tighten up.
So, happy with the effort, last year I bailed on this workout after about 2 MP miles if I remember right. Just had to be comfortable with whatever pace resulted from keeping the breathing ratio at 3:3.
Now grant me the patience to deal with a rainy day with the boys, and a wedding tonight. Though starting with 20 miles makes that easier.
Oh, and this was my first 20 in Kinvara's - I'm still on the fence as to whether they are a marathon shoe for me, but getting closer to adding them to the approved list. I noticed that after 35 miles, they have notably less heel wear than the Lunarfly's at 15 miles.