Sunday, September 29, 2013

First September 20 Mile long run -- Pace 8:40

Got up at 5:30am and finished breakfast, foam rolling and massage
before hitting the road at 7am with my friend Rob.

We tried 2 loops of 10 mile trail, with water break/gel at 5th mile;
10th mile and 15th mile. Had one restroom break at mile 11.

The overall pace was good, we did not want to run too fast or
too slow; we held the water for the first 5 miles and hide it
under a pine tree so that we can finish the rest on the 15th
mile back on the trail.

Overall weather is perfect, I was a little bit tired after miles
18. But I am so glad to finish strong.

Next week will be a taper week with 13 miles race on the
week. This is the 2nd race for the marathon training.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary2:50:40.719.698:40
18:55.41.008:55
28:34.11.008:34
38:39.31.008:39
48:38.31.008:38
58:38.51.008:38
68:48.91.008:49
78:36.31.008:36
88:30.31.008:30
98:37.21.008:37
108:37.71.008:38
119:10.11.009:10
128:30.71.008:31
138:20.91.008:21
148:38.61.008:39
159:01.31.009:01
168:40.21.008:40
178:23.41.008:23
188:34.41.008:34
198:41.51.008:42
206:03.80.698:50

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