Quick email post from the ice bath...
Laced up for 13.1mi, only 3 weeks out from GO! St Louis Marathon.
Mile 1-5: 45:47 (9:09/mi)
Mile 5-10: 40:15 (8:03/mi)
Mile 10-13.1: 23:39 (7:36/mi)- this includes the last 1.1mi at 6:49/mi pace!
T: 1:49:41 (8:22/mi)
Good build as you can see!
Safe Training,
SJP
Sent by Good Messaging (www.good.com)
Sunday, March 29, 2009
Friday, March 20, 2009
15 miler
GO! St. Louis Marathon is in 30 days, so I went out for a 15 miler trying to hold MGP (marathon goal pace.) I'm not really sure what my marathon goal is, I am trying to be conservative. 8:40/mi pace would be around a 3:47 marathon, I would be plenty happy with that. So today's goal was to hold 8:40/mi pace, finishing in 2:10. 5 mile splits below...as you can see I exceeded my goal. I need to get a few more 15-20 milers in and we should be good to go!
I ate a bag of Powerbar Gel Blast - Cola Flavor w. Caffeine during my run...AWESOME!!! I highly recommend these. I am not a huge fan of gels, so these are a good alternative.
Mile 1-5 : 43:39 (8:43/mi)
Mile 5-10: 41:23 (8:16/mi)
Mile 10-15: 42:02 (8:24/mi)
Total: 2:07:05 (8:27/mi)
Monday, March 9, 2009
Castlewood Cup Trail Race : Feb 28th
1st Annual Castlewood Cup Trail Race (10.1mi)
Castlewood State Park, St. Louis, MO
I woke up a little before 6am on Saturday to make sure I was ready to pick up Marcus and his buddy Mark by 7am. It was in the mid-20’s when we left town and did not get much warmer before the 10am start. We layered up, checked in and got our race numbers. The temperature had raised to a warm 31 degrees, so we walked back to the car and sat inside until ten minutes to go. After standing the bathroom line for that ten minutes, we were off!
I hadn’t had a chance to run much distance before this race, due to poor weather and I can’t handle running more than 7 miles in the Rec Center. So I thought this race would be a good test and looked at it mostly as training. With that said, I tried to run my butt off! After an easy mile loop on flat, soft grass we hit the first climb and the men were separated from the boys. Unfortunately, I think I was one of the boys today! Running inside on a flat track did not prepare me for the hills I would run today. After the first rocky climb, I caught my breath and got to work. I lead a group of 5 or 6 from mile 3-7ish, with a very heavy breather right behind me….so annoying! I kept waiting for him to pass, but the single track didn’t give us much room. I pulled over at about mile 7.5 for a quick GU…yuck, vanilla. I let heavy breather go and then pushed to finish hard. We came back down hills to finish the last couple miles on flat ground, along with a creek crossing at mile 9. The water wasn’t too high, but I knew it would make for a cold, heavy-footed final mile. I was able to pass a few people in the creek and over the next mile and crossed the finish line right behind my heavy breathing friend.
(Marcus and I at the finish)
Volunteers had space blankets for us and passed out 180 energy drinks (I could of used one before.) I had a hot dog and a handful of M&Ms for my post-race chow. We then changed clothes and hit the road.
Review:
Race : B+, well coordinated for first annual, but could have had a better post race spread.
Effort : B, wasn’t a bad race for me, but wasn’t fantastic. I found out where my fitness was and have an idea of some things to work on. GO! St. Louis Marathon is coming up soon (Apr 19th.)
Quick numbers update...
February:
Swim: 12,200m
Bike: 84mi
Run: 94mi
YTD:
Swim: 29,600m
Bike: 170mi
Run: 166.65mi
Castlewood State Park, St. Louis, MO
I woke up a little before 6am on Saturday to make sure I was ready to pick up Marcus and his buddy Mark by 7am. It was in the mid-20’s when we left town and did not get much warmer before the 10am start. We layered up, checked in and got our race numbers. The temperature had raised to a warm 31 degrees, so we walked back to the car and sat inside until ten minutes to go. After standing the bathroom line for that ten minutes, we were off!
I hadn’t had a chance to run much distance before this race, due to poor weather and I can’t handle running more than 7 miles in the Rec Center. So I thought this race would be a good test and looked at it mostly as training. With that said, I tried to run my butt off! After an easy mile loop on flat, soft grass we hit the first climb and the men were separated from the boys. Unfortunately, I think I was one of the boys today! Running inside on a flat track did not prepare me for the hills I would run today. After the first rocky climb, I caught my breath and got to work. I lead a group of 5 or 6 from mile 3-7ish, with a very heavy breather right behind me….so annoying! I kept waiting for him to pass, but the single track didn’t give us much room. I pulled over at about mile 7.5 for a quick GU…yuck, vanilla. I let heavy breather go and then pushed to finish hard. We came back down hills to finish the last couple miles on flat ground, along with a creek crossing at mile 9. The water wasn’t too high, but I knew it would make for a cold, heavy-footed final mile. I was able to pass a few people in the creek and over the next mile and crossed the finish line right behind my heavy breathing friend.
(Marcus and I at the finish)
Volunteers had space blankets for us and passed out 180 energy drinks (I could of used one before.) I had a hot dog and a handful of M&Ms for my post-race chow. We then changed clothes and hit the road.
Review:
Race : B+, well coordinated for first annual, but could have had a better post race spread.
Effort : B, wasn’t a bad race for me, but wasn’t fantastic. I found out where my fitness was and have an idea of some things to work on. GO! St. Louis Marathon is coming up soon (Apr 19th.)
Quick numbers update...
February:
Swim: 12,200m
Bike: 84mi
Run: 94mi
YTD:
Swim: 29,600m
Bike: 170mi
Run: 166.65mi
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