This is the last long run before the race on Nov 1, definitely do not feel ready and this run today actually confirms it, did not feel like getting up to run, when I finally got out of bed did every thing before finally dragging myself out. I had 11 miles on schedule 1 mile warmup, 9 miles @ marathon pace and then 1 mile cool down, mentally I was no where near my marathon pace not sure if it was the stress from work, the very busy day or if I am coming down with something, my legs were incredible heavy and no matter how hard I tried I couldn't move any faster and just gave up and just ran regardless of how slow it was, so get the miles in forget about the pace. Had 2 pieces of Gu Chomps (didn't realize they have no caffeine) and water before leaving the house and I forgot to take a packet a GU with me, so for the long run I didn't refuel which also didn't help the situation, I had intended on stopping at a friends house which was on the way for water but when I got there at mile 6 she was out so I kept on going. Ended up with an 11:12 pace when I was suppose to be running a 9:20 pace and not once did I hit the pace, which was quite pitiful. I came back home after 10 miles since I really had to use the restroom and needed water, I also switch shoes to the Newton and did 2 miles seem pointless to go back out just for 1 mile. Ended up with 12 very very slow miles but it is done. I have the coming week to pull myself together, I know I can run the pace but unlike the last time I didn't do tune up races to keep myself in check. Did a yoga routine from the runner's world magazine to finish things off.
Activity| Route: | -- | Elev. Avg: | 1028 ft | | Location: | Solon, OH | Elev. Gain: | -6 ft | | Date: | 10/24/09 | Up/Downhill: | [+259/-265] | | Time: | 10:48 AM | Difficulty: | 3.0 / 5.0 |
| | Weather: | Overcast |
| 59 F temp; 59% humidity |
| 59 F heat index; winds SW 13 G 23 |
| Distance: | 10.00 miles |
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| Time: | 1:51:56 | | Speed: | 5.4 mph |
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| | Pace: | 11' 12 /mi | Heart Rate: | 142 bpm (Avg) | | Calories: | 1233 |
| 150 bpm (Peak) |
 Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones| Zone | Range
(bpm) | Time
In Zone | Distance
In Zone |
|---|
| Zone 5 | 184 - 204 | 0h 00m | 0%  | 0.00 mi | | Zone 4 | 163 - 184 | 0h 00m | 0%  | 0.00 mi | | Zone 3 | 143 - 163 | 1h 01m | 54%  | 5.31 mi | | Zone 2 | 122 - 143 | 1h 06m | 59%  | 5.96 mi | | Zone 1 | 102 - 122 | 0h 03m | 3%  | 0.13 mi | | (none) | out of range | 0h 00m | 0%  | 0.01 mi |
Splits| Mile | Pace (min/mile) | Speed (mph) | Heart
Rate | Elev
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 52 | -0' 20 | 5.5 | +0.2 | 135 | -3 ft | | 2 | 11' 09 | -0' 03 | 5.4 | +0.0 | 140 | -6 ft | | 3 | 11' 02 | -0' 10 | 5.4 | +0.1 | 145 | +10 ft | | 4 | 11' 01 | -0' 11 | 5.4 | +0.1 | 144 | -3 ft | | 5 | 10' 53 | -0' 19 | 5.5 | +0.2 | 146 | 0 ft | | 6 | 14' 07 | +2' 55 | 4.2 | -1.1 | 139 | +10 ft | | 7 | 11' 44 | +0' 32 | 5.1 | -0.2 | 141 | +10 ft | | 8 | 11' 39 | +0' 27 | 5.2 | -0.2 | 143 | -10 ft | | 9 | 11' 20 | +0' 08 | 5.3 | -0.1 | 143 | -10 ft | | end | 11' 23 | +0' 11 | 5.3 | -0.1 | 142 | -7 ft | | Versus average of 11' 12 min/mile |
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2 comments:
Don't worry too much about having a slow pace on your last long run; it does not necessarily mean you are not ready for this race. You are right in that all of the things you've mention can and do affect your pace. On race day, you'll be better rested, you'll have had the nutrition you need, the adrenalin will be giving you a lift,...it will all come together. Have a great race!
Thanks :)
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