Marathon Pace 7 miler

March started yesterday with some miles on the Elliptigo. I commuted to school – 6 miles, I accompanied the team on a run – with extra looping of course – 6 miles, then I commuted home – 6 miles. So I got in 18 miles for the day. The miles home btw were one of the slowest rides ever. There was an east wind. My ride home is south part way and east part way. The part that is south is uphill, the part that was east was into the head wind. There was never a time when I could go up to the big gears and cruise…..

Today my goal was to do a 7 mile marathon pace run. This was NOT something I could do with the Hillview team so I had my assistant coach put them through a Sweet 16 drill workout while I ran on my own. I left Hillview and did a big loop. I warmed up slightly .3 miles and then sped up to marathon pace effort. The first part was east on the Blvd and there was a headwind. Still I fell into a groove and put in some good splits. Running north on 30th west was even quicker as the wind was no longer a factor. I turned on N8 and proceeded to do the cul de sacs that I sometimes run with my students on our Leap Frog run. Except I just kept cul de sacking all the way to 45th and then looped back to Hillview. The last part got into some uphill, I was getting tired, the pace slowed a bit. But still I had an 8:03 average pace for the 7 miles.

mp-7-_-sporttracks

 

Splits Time Distance Avg Pace Elev Gain Elev Loss Avg Run Cadence Avg Stride Length
Warm
Up
             
1 03:16.8 0.31 10:41 34 24 162 0.89
Goal  7 Miles  at  8:15        
1 03:48.1 0.5 7:36 25 179 1.19
2 04:04.7 0.5 8:09 23 178 1.12
3 04:07.8 0.5 8:16 15 15 177 1.11
4 04:03.4 0.5 8:07 177 1.13
5 04:00.6 0.5 8:01 31 178 1.14
6 03:54.9 0.5 7:50 33 179 1.16
7 03:55.8 0.5 7:52 30 179 1.15
8 03:47.3 0.5 7:34 178 1.2
9 03:55.7 0.5 7:51 10 175 1.17
10 04:01.3 0.5 8:03 11 176 1.14
11 04:06.1 0.5 8:12 12 175 1.12
12 04:03.5 0.5 8:07 7 175 1.13
13 04:10.5 0.5 8:21 22 18 175 1.11
14 04:24.4 0.5 8:49 48 173 1.06
TOTALS 56:24.1 7 8:03 127 173 177 1.14
Cool
Down
16 05:29.8 0.5 11:00 48 162 0.89
17 02:03.2 0.2 10:04 9 164 0.99
Summary 1:07:14 8.01 8:24 210 205



 

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