Given Stephen's emergence as a world-class marathoner, I am kind of embarrassed to post my humble efforts on this exclusive blog. But somebody has to keep it going, so here goes:
I had kind of a weird run yesterday. It was 56F at start, then 66F at end, so it was getting warm and that was part of the problem. I ran 17.62 miles in 3:00:00, average pace 10:13 minutes per mile. I did not take a heart rate monitor on this one. My one-mile splits were as follows:
10:43, 9:57, 9:49, 9:43, 10:10, 9:54, 9:52, 9:54, 10:03, 10:13, 9:55, 9:56, 10:09, 10:00, 10:12, 11:14, 11:17, 7:00 (.62 miles at 11:20 pace)
I ran 14.5 miles before I broke and started slowing, then after another mile I detoured into the golf course clubhouse for a bathroom break. Golf clubs are kind of exclusive places and it was the Saturday morning rush. The way you pull this off is just walk in like you know what you are doing, streaming sweat and red face like you just came off the practice tees, and dare somebody to stop you, kind of like a terrorist. They don't negotiate with terrorists -- nobody has the appetite to tell you not to go to the bathroom, it is beneath them and they just back off, hoping the "help" will show up and fix the situation.
I turned off my clock for that episode, then started it again and jogged the rest of the way to three hours at 11:15 to 11:20 pace. The good news is that just a couple of months ago I couldn't have run this whole run at even 12:00 pace, mostly because of the heat but that isn't all of it. I am definitely getting better and it won't be long before 10:00 seems slow.
The goal was to run 3 hours at a 10:00 pace, so I missed that. I had difficulties from the start keeping the speed up. I never got down to an overall 10:00 pace, though I got within 2 cumulative seconds once, but I never went negative. If the temperature had been 10 degrees colder I might have made it, but the lesson from this run is that I am probably not going to be ready to run my January 1 marthon in the low 4s -- mid-4s is more likely, which is nevertheless a significant improvement over St. George, especially considering this marathon is here in Flatlandia.
If I am feeling good in a week I will go on a 3:30:00 run and try again to see if I can maintain a 10:00 pace. If it is a little colder I might make it. If I don't make it I will back off, because I need to get a 4:30:00 run in at a slower pace if that is going to be my marathon time on January 1. The important thing is to be out on the course as long as it is going to take to run the marathon, not so important to do it at marathon speed, in fact they don't recommend that.
During the week I have been doing all my runs at low heart rate, running every day for 1:15:00. I'll probably bump that up by 5 minutes this coming week. 47 miles total for the week.