Post by frojoe23 on Oct 14, 2008 8:38:27 GMT -5
Thought I'd post on the Marine Corps group's last long run on Sunday. We followed the same plan as last year, except I decided not to sit out water bottles to get stolen again.
We ran out Frederick Street and onto Mason Road and then heading out to the dam at Lake Gordon. It is 11 miles out and obviously 11 miles back. The 11 going out are taken very easily, then we rest at the halfway mark until we are all ready to go. The first mile back is easy as well and then the final 10 miles are at marathon pace. This was a very good predictor last year and actually ended up being a bit slower than marathon pace thanks to some well placed hills.
Anyway, I think that it went well for all of us. Jeremy opted out of the last ten hard. I believe he wasn't feeling the best the last few days and decided that the hard effort coud leave him feeling even worse. It was probably a wise decision, plus his mileage has been up more than most of the guys, so just finishing up the 22 was enough for sure.
It went okay for me. The first mile was a little quick and it really came back to bite me the final 5 miles.
Splits were:
5:34.04
5:12.25
5:23.95
5:38.35
5:13.24
5:36.62
5:40.50
6:02.09
5:20.30
5:23.43
Final 10 miles in 55:05. First 5 were 27;04, last 5 28:01. I really struggled up Frederick Street, but finished out the last 2 miles a little faster than last year.
Last year, I ran 55:28 for the last 10, so a tad better this year, but I felt that I could run about a minute faster if I hadn't have started out so fast. Last year, the first mile was 20 seconds slower.
Dave looked strong finishing up and he ended up running 6:17 pace for the final 10. I don't think he was able to get all of his splits (needs remarked out there), but his overall time was very good. He was 2:24:41 for 22 miles with the first 11 just under 7 minute pace. I was 2:16:51 for the 22.
I believe Rob felt good and his achilles didn't bother him too much, which is the most important thing right now. I don't know any of his splits or how he felt about his run overall.
I do know that I was slightly pleased, but slightly upset because of some of those splits in the final 5 miles. Dave was pumped up - that was the best run he has had all year and 6:17 pace on his own is fantastic!
So, things look good for the group. We have about 3 more days of hard work and then it is taper time if it hasn't already started!
We ran out Frederick Street and onto Mason Road and then heading out to the dam at Lake Gordon. It is 11 miles out and obviously 11 miles back. The 11 going out are taken very easily, then we rest at the halfway mark until we are all ready to go. The first mile back is easy as well and then the final 10 miles are at marathon pace. This was a very good predictor last year and actually ended up being a bit slower than marathon pace thanks to some well placed hills.
Anyway, I think that it went well for all of us. Jeremy opted out of the last ten hard. I believe he wasn't feeling the best the last few days and decided that the hard effort coud leave him feeling even worse. It was probably a wise decision, plus his mileage has been up more than most of the guys, so just finishing up the 22 was enough for sure.
It went okay for me. The first mile was a little quick and it really came back to bite me the final 5 miles.
Splits were:
5:34.04
5:12.25
5:23.95
5:38.35
5:13.24
5:36.62
5:40.50
6:02.09
5:20.30
5:23.43
Final 10 miles in 55:05. First 5 were 27;04, last 5 28:01. I really struggled up Frederick Street, but finished out the last 2 miles a little faster than last year.
Last year, I ran 55:28 for the last 10, so a tad better this year, but I felt that I could run about a minute faster if I hadn't have started out so fast. Last year, the first mile was 20 seconds slower.
Dave looked strong finishing up and he ended up running 6:17 pace for the final 10. I don't think he was able to get all of his splits (needs remarked out there), but his overall time was very good. He was 2:24:41 for 22 miles with the first 11 just under 7 minute pace. I was 2:16:51 for the 22.
I believe Rob felt good and his achilles didn't bother him too much, which is the most important thing right now. I don't know any of his splits or how he felt about his run overall.
I do know that I was slightly pleased, but slightly upset because of some of those splits in the final 5 miles. Dave was pumped up - that was the best run he has had all year and 6:17 pace on his own is fantastic!
So, things look good for the group. We have about 3 more days of hard work and then it is taper time if it hasn't already started!
