- Site:
- http://predawnrunner.com
- Miles:
- 7842 total / 1029 in 2013
- Goal:
New marathon PR at Akron 2013, and help others while building Team Predawn Runner along the way.
Greg Strosaker ran: Since I wrote a mid-t...
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- 12 miles
- 01:25 time
- 06:58 pace
- 1646 calories
- details
Since I wrote a mid-term training report this morning - http://wp.me/pVkjc-4R - I figured I'd give myself a mid-term exam too. Since I took the weekend off, I wanted to make up the 12 miler I missed. Since I wanted to do it well, I slept in a bit (to 5:45). Since I have been doing a lot of hill work, I took on the hilliest route I know - South Chagrin Reservation. Since I've failed at my last two marathon pace efforts, I wanted to run this at a 7:00 pace. Not to boast, but I think I'll give myself an A on this one.
Really pushed the uphills, and there are some tough hills at the front- and back-end of this route. In particular, there is 100' of climb in the first mile (7:18) which I then turn around and run down for the second mile (6:45). Miles 3-5 give a cumulative 350' of climb (7:06, 7:08, 7:04) before gaining back 150' on mile 6 (6:40). Miles 7-9 are some gently rolling hills (6:51, 7:03, 6:56), before you pay for the mile 6 hill with 150' climb in mile 10 (7:37), and then you get rewarded with ~300' downhill through the last 2+ miles (6:43, 6:46, .19 at 5:51). The biggest challenge was not losing so much time on the mile 10 hill as to put the final pace goal out of reach, so I had to keep pushing there and focus on a quick recovery.
The weather even cooperated today - 65 degrees at the start, with the temperature rising 10 degrees during the run, but the humidity falling by 10% (to 55%). Very manageable, given what we have been facing.
Very happy with the way this one turned out, and also happy at how much I looked forward to giving it a go. I found Lam and Steven W's Queens Half Marathons and Megan S.'s, Alex's, and Brian A's San Francisco performances inspiring this weekend, helped me remember why we get up and do this. http://connect.garmin.com/activity/41917773
Very nice run.
almost 3 years ago • Like
Looks like you pace with flying colors - Nice Monday routine for you. I guess I should schedule my mid-term take home exam :)
almost 3 years ago • Like
I am going to give you an A+
almost 3 years ago • Like
Way to nail your pace goal. Nice work, Greg!
almost 3 years ago • Like
I think that's a fair grade! Awesome work.
almost 3 years ago • Like
You get an 'A' from me. Great pace on tough hills!
almost 3 years ago • Like
Great job! You definitely deserve the A!
almost 3 years ago • Like
Definitely an A+
almost 3 years ago • Like
Very strong run. Nice work on a Monday morning!
almost 3 years ago • Like
I was thinking A+ myself Greg. Super work and way to push on those hills. Two days of rest really paid off.
almost 3 years ago • Like
Amazing pace, Greg! Great job!
almost 3 years ago • Like
Greg.. this is a great report! I dig the mile by mile pace reporting!!
almost 3 years ago • Like
Great run, Greg! With the tweaks you're making to your training plan, you will be ready in Sept!
almost 3 years ago • Like
Fantastic run Greg! Congratulations on your successful pace run. Thanks for the shoutout and I find your blog and your pre-dawn running very inspiring too. I've transitioned over to mostly morning runs because of you. You are pretty awesome too!
almost 3 years ago • Like
Great job on the pace there, wow! That's my favorite route to run despite, or perhaps because of, the hills. I haven't been able to run the front part for a few weeks while I'm avoiding big hills. I always thought the major hill for the first mile was the toughest of it but lately I've been noticing that the section around 422 and Harper Rd is almost just as severe.
almost 3 years ago • Like
Thanks all - @Lam, thanks for the compliment, I appreciate it greatly! @Jeremy, it's a tough call whether the hill that spans Harper or the one up to SOM Center is the hardest - they both keep going and going. I've run this course the other way, starting in Bedford, in the past to put the hills in the middle, but really wanted them up front (to fatigue me) and at the end (to test how I could handle a late hill) today.
almost 3 years ago • Like
Awesome run and report.
almost 3 years ago • Like
Greg great run, way to kill those hills and meet your goal on the pace!
almost 3 years ago • Like
Great run Greg. Excellent pace on a difficult course.
almost 3 years ago • Like
Great run Greg ... and nicely written self assessment. I have no doubt that you will stay very motivated.
almost 3 years ago • Like
Amazing!!!!!!!!
almost 3 years ago • Like
Great Run !
almost 3 years ago • Like
Wow, amazing run!!!
almost 3 years ago • Like
Greg, you have a well planned out training schedule set, and I am sure you will achieve your 3 hour goal at Boston. Enjoyed reading your blog and your post. Monday morning exams are a great way to star the week! Hope you have a great one (Monday) and a great run! Oops...looks like you already did (have a great run).
almost 3 years ago • Like
Way to come back from your break! I love the mid-term concept you used to focus your self-assessment!
almost 3 years ago • Like
Nice self-exam! Those are some tough hills. Your hard work is showing!
almost 3 years ago • Like
Way to hid the Mark Greg! Nice pace and distance with difficulty. The judges give you a 9.
almost 3 years ago • Like
I see the rest this weekend paid huge dividends on Monday. With much needed rest and the weather conditions in your favor, I'm sure your confidence was high. Fantastic run!
almost 3 years ago • Like