Watt's Running

Cindy,

I ran the 5 mile Turkey Trot with my son a bit fast (note: I didn’t start my GPS until 0.38 mile was done). I was surprised by the pace throughout.

mile pace
01 9:42
02 9:14
03 9:09
04 8:35
05 8:33
Total 41:53.1
Average 8:59

Here is my 20 miler today with an average of 11:03 per mile and I wasn’t pushing it at all, if anything I felt sluggish/slow because of all the turkey/food I’ve had. So I’m again surprised by my results

01 11:54
02 09:42
03 10:58
04 10:44
05 10:48
06 10:53
07 10:40
08 10:48
09 12:37
10 10:30
11 10:31
12 11:18
13 11:12
14 11:39
15 11:12
16 10:53
17 10:09
18 12:06
19 11:27
20 11:34
21 09:46

Bri

Dear Cindy,

So today went well I think. I stayed focused, keep my pace relatively constant, fueled at 7 & 14 miles w/ electrolyte tabs, and completed in 3:17+. My average pave was 10:47. Very few people were around me while running especially at the end – IOW it was quite lonely, but I listened to my iPod. So regardless it was a good day. My legs were throbbing afterwards, but a choc milk helped. However, I was quite stiff after sitting for a few hours at the 1:30 PM IMAX showing of Skyfall.

Bri

01 11:15
02 10:34
03 11:05
04 10:32
05 10:21
06 10:09
07 09:50
08 11:10
09 10:22
10 11:16
11 11:28
12 12:40 (stopped to talk to Nedra about cake baking for a min or two at water stop)
13 10:49
14 11:30
15 10:23
16 10:21
17 10:46
18 10:05
19 09:28

Hi Cindy,

You asked me to send you my long run times so we could try and find my goal MGP. Here are the times from last weekend. Although you told us not to go beyond 10 miles I accidentally forgot to turn around at Bobbie’s 5 mile water stop and continued on for about .6 miles before I realized it. Oops!

1 11:48.8 1.00 11:49
2 11:10.2 1.00 11:10
3 10:40.5 1.00 10:41
4 11:14.3 1.00 11:14
5 10:50.6 1.00 10:51
6 10:37.1 1.00 10:37
7 10:54.8 1.00 10:55
8 10:52.5 1.00 10:53
9 10:56.2 1.00 10:56
10 10:22.4 1.00 10:23
11 09:38.5 1.00 09:39
12 03:13.9 0.34 09:29
Total distance: 11.34
Average Pace: 10:47

Bri

Cindy,

So I have no idea what MGP I should consider as my goal – right now I’m guessing 11min/mile might be about right – but that’s not what I did. Today I decided to push it a little (not a lot though) – in other words, run at a concerted effort right from the start until the end of the MGP. I wasn’t focused on my watch and time per mile at all. So here is what I did for my 16 miles today (see below). After 10 miles I had 2 electrolyte tabs and a Clif shot and I probably should done that earlier (around the 1 mile easy). BTW The final three miles were a struggle, I was all alone (that’s nothing new this year – sigh) listening to my iPod and I had to push myself to get ‘er done. At the end I was fully cooked – I don’t think I could have gone any farther. Yet, I had run a progressive pace for those final 3 miles – go figure. Legs throbbing for about 30 minutes afterwards, but now at home they’re OK.

So my question is… what should my MGP be?

Bri

P.S. So it happened again – on the way up Congress a young lady next to me said that I was an excellent speed-walker. I didn’t answer since I was listening to my iPod – that is, I kinda ignored her. I need a snappy comeback. Maybe I should say how her pregnancy makes her glow. Grrrr. I’m sorry that I’m slow and my form is terrible. I’m doing the best I can. At least I’m out there doin’ it. Maybe next week we need to have a very short runner sensitivity speech by Ruth before our long run about this.

Warmup
01 11:00
02 09:22
03 10:11
3 miles at MGP (first mile includes 20-30 secs time at water stop)
04 10:42
05 10:00
06 09:48
1 mile easy (I did try to slow down a bit)
07 10:31
3 miles at MGP (first mile includes time at water stop)
08 10:06
09 09:34
10 09:54
6 miles (first mile includes big rest talking to Larry at water stop about NYC marathon cancellation)
11 14:56
12 11:39
13 11:04
14 11:24
15 10:36
16 09:49
17 09:06 0.22mi