While many of the GRC team was racing the Army 10-Mile this morning, Dwyer and I ran a solid marathon workout starting at the Line. With a long 65-minute warmup, we ran the uptempo portion along Meadowbrook, which allowed us to take Gatorade at each lap, and finished with a short half-mile cooldown. We ran four Meadowbrook laps and finished the tempo going south on Beach Drive to the West Beach Drive bridge to make it 10.
This was an very encouraging effort, and precisely what I needed today. The workout is a classic marathon prep meant to be an accurate predictor and indicator of marathon fitness. We averaged what would be 2:29-marathon pace throughout the second half of the run, and while it wasn't "easy," I felt relaxed and controlled the entire time without straining or going to the well at any point. I had to hold myself back by the end, because by the time we hit our last lap, I was chomping at the bit. Here are the few two-mile splits that we took: 11:35, 11:27, 11:26, 11:23.
This should be the last 20-miler before MCM for me...now just three weeks away. This also means that my mileage is going to come down a little bit as I start tapering.
After the run, I drove straight to Baltimore to watch the Ravens-Titans game with Samy, Pat, and Jen. The weather this weekend has been absolutely perfect, for both football and running.
1 comment:
Hey man, nice work yesterday. Any chance you have the mile splits? I have a few on my watch and a few others in my memory... but I'm missing some of the middle ones. perhaps we can cross reference?
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