Weather: Clear, 38°F, 87% Humidity, Wind: From W @ 6 mph; feels like 33°F. Total Run: 19.3 miles in 2:39:07 min. @ 6:30 a.m.
Average Mile Page: 8:14 min/mi (including 1 x 1:00 min. walking "break")
Course: A USATF's Map It! route, the City, Canal, Highland Park, prepared by someone else.
Pre-Run Permutations: These next few lines will leave you with a strong sense of deja vu, tbut the info bears repeating: In the FIRST Plan, which I am currently using to prep for the Buffalo Marathon, long run paces are based on Planned Marathon Pace (PMP). This is determined using a simple formula: PMP = 6:14 + 1:00 min. = 7:14 min./mile. This seems, even now, a week later, this still seems awfully fast for me. Once again, I will be utilizing a run-walk-run strategy as I work through a run of between 17 and 20 miles this morning. (The exact mileage will be in question as the USATF route I'm using has an odd start finish--I didn't write it, but will gladly use it!)
Post-Run Reflections: : I wish I had followed my own advice while actually running today, but in failing to do so I learned some valuable lessons that will definitely help me as I continue to prepare.
Firstly, it is important to prepare for how I will actually run, which is to say that when I run my marathon I will take pre-scheduled walking breaks. During my run today there a few points at which i had planned to take a walk break that I did not, and I suffered for it. I did not physically "suffer" terribly, but psychologically it made for a much harder run... I had trouble staying focus and keeping my emotions ("Run faster... you can do it! Who needs a break") during the run.
Secondly, the walk breaks, while appearing to add time to the overall run, DID NOT. My mile pace today with only one terrible break at the very end was actually slower than last week's when I took five planned one-minute walk breaks.
I remain confident about finishing the marathon in late-May, I am not so sure about breaking 3:30. While I may come close, my legs crtainly didn't feel like they had one more fast paced 10k left in them when I finished today, but there is still a few weeks left to get ready, so (maybe) anything is possible.
Breathe in, breathe out… YOU AND I ARE ALIVE!
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