1/18 Long Run Review

OK - On Sunday I had a 15 mile run scheduled at goal marathon race pace. I went into it the same way I will on race day. I got a good nights rest, ate my usual bowl of cereal for breakfast along with some coffee, and tried to stay relaxed. Given the weather (low 30s) I wore full tights which hopefully won't be the case on race day in March. I also opted for my fuel belt again with three flasks of HEED and one flask of Hammer Gel (diluted with water).

Overall, this was another break-through workout. I exceeded my expectations and felt absolutely awesome. Below are my splits and HR data taken from my Garmin Forerunner 305 during the run.

Miles	Split Time	Heart Rate
1.00	0:07:48	137
2.00	0:07:20	147
3.00	0:07:05	152
4.00	0:07:10	153
5.00	0:07:03	156
6.00	0:07:03	158
7.00	0:07:04	156
8.00	0:07:06	154
9.00	0:07:02	156
10.00	0:07:01	156
11.00	0:07:05	156
12.00	0:06:59	158
13.00	0:07:05	159
14.00	0:07:07	160
15.00	0:06:59	160

Total: 15 Miles, 1:47:26, Avg HR 154, Avg Pace 7:08

This was an excellent run overall. I was surprised how well I ran and that I maintained a steady HR in the mid-to-high 150s. I had a few key takeaways coming out of the workout.

• I am comfortable running low 7 min pace with my HR in the high 150s when the course is flat.
• I paced the run very well but could have run about 5 seconds per mile slower during the first few miles (7:15).
  
• On race day, I should start my race off a little slower to keep things near 7:10-7:15 pace through the first 13.1 mile.
  
• My hydration and nutrition plan worked well for this run. When I finished I felt solid and not 'dead' but I think I need to take more gels and Endurolytes on race day given the warmer temp.
  
• Running relaxed is key.

This was a great key workout. I tried to recreate my mental and physical pre-race routine and really test my fitness. The results turned out to be excellent and they've given me confidence going forward with my preparation for Shamrock.

Thanks for reading.