The plan was to run the first 5 miles at 8 min/mile pace, the next 10 miles at 7:30 min/mile pace and the last 5 miles at 8 min/mile pace.
Well I nailed it:
- The average pace for the first 5 miles was 7:56
- The average pace for the next 10 miles was 7:21
- The average pace for the last 5 miles was 8:02
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 2:33:24.8 | 20.01 | 7:40 |
| 1 | 7:50.1 | 1.00 | 7:50 |
| 2 | 8:00.8 | 1.00 | 8:01 |
| 3 | 7:52.8 | 1.00 | 7:53 |
| 4 | 8:07.4 | 1.00 | 8:07 |
| 5 | 7:49.7 | 1.00 | 7:50 |
| 6 | 7:21.0 | 1.00 | 7:21 |
| 7 | 7:15.1 | 1.00 | 7:15 |
| 8 | 7:22.8 | 1.00 | 7:23 |
| 9 | 7:17.5 | 1.00 | 7:17 |
| 10 | 7:21.0 | 1.00 | 7:21 |
| 11 | 7:27.1 | 1.00 | 7:27 |
| 12 | 7:20.0 | 1.00 | 7:20 |
| 13 | 7:18.2 | 1.00 | 7:18 |
| 14 | 7:24.6 | 1.00 | 7:25 |
| 15 | 7:23.4 | 1.00 | 7:23 |
| 16 | 7:58.6 | 1.00 | 7:59 |
| 17 | 7:55.2 | 1.00 | 7:55 |
| 18 | 7:53.8 | 1.00 | 7:54 |
| 19 | 8:14.0 | 1.00 | 8:14 |
| 20 | 8:06.2 | 1.00 | 8:06 |
| 21 | :05.7 | 0.01 | 9:28 |
Conditions: Good day, not too warm/not to cold.
Remarks: I found it difficult for most of the run to maintain a steady pace. I kept running too fast, the first 2 miles in particular I felt I was nearly walking I was going so slow 🙂
During the last 2 miles my mind decided I needed to slow down, and it wasn’t until I did a check (is my body ok – yes, is my breathing ok – yes) and I discovered it was in my head was I able to continue and get nearly back to 8 min/mile pace.
What else to say? – Well I ran well and enjoyed the run, I kept smiling to myself when I realised the pace I was running and how comfortable I felt, in particular when the pace increased into the 6 min/mile area (6:00 –> 6:59)
The route was very hilly, the hills for the last mile were hard.
Recovery: I feel good – The main area for concern is my back (left hand side, under my shoulder blade)
Heart Rate: Average: 139 Max: 183
KeithNolan.Com 
The feedback from Peter was – too fast.
I ran too fast, I need to maintain control of my pace, I can’t allow myself to do this on race day.
So what is my pace for the Marathon – 7:40 min/mile pace. this will bring me home in 3 hours 21 minutes.
So the target is to run in 3 hours 20 minutes.
The idea is I start for the first 1/2 Marathon at 7:40 min/mile pace and if I feel good at the 1/2 way point I can up the pace – slowly not like a rocket as I did with Charleville.
Maybe getting my pace for the second half somewhere between 7:20 & 7:40 min/miles.
I feel confident about this pace.