Sunday, August 30, 2009

LBTT 20 Miler

This was a really good run for me today. After getting called by work Monday night to be in Mountain View the following morning, the week kind of got thrown off. So, I missed two runs, and also shifted this run out a day. It was important to me that I succeed in my first 20-miler before Chicago. Which, incidentally, is exactly six weeks from today.

The goal was to work down to marathon pace (8:24) and not go below 8:20. At first, I was disappointed that the run was slower overall than I'd expected (8:31 pace avg.), but then I see that I did a nice job of going out comfortably slowly, and then my pace did work down to where I wanted it to be.

The fact I was getting much faster at the end is a signal I was getting tired. I stopped looking at my watch, and allowed myself to be pulled along a bit. But, I had it in me, and could have gone longer had the need been there.

It did turn out that four of my miles were below the 8:20, but, I was just plugging along and really couldn't help it. All in all, it was my best 20-miler. I only consumed one and a half hammergels and one bottle of Gatorade during the entire run. This was perfect, except I had a voracious appetite when I got home, and made a huge batch of biscuits and gravy. Yum!

Route:--Elev. Avg:0 ft
Location:Blue Springs, MOElev. Gain:+0 ft
Date:08/30/09Up/Downhill: [+0/-0]
Time:07:33 AMDifficulty:0 / 5.0
61 F temp; 62% humidity
61 F heat index; winds NE 7

Distance: 20.00 miles

Speed:7.0 mph

Pace:8' 31 /mi


Elevation (ft)
Pace (min/mile)
MilePace (min/mile)Speed (mph)Elevation
actual+/- avgactual+/- avg
19' 04+0' 336.6-0.4-- ft
29' 00+0' 296.7-0.4-- ft
38' 44+0' 136.9-0.2-- ft
48' 40+0' 096.9-0.1-- ft
58' 35+0' 047.0-0.1-- ft
68' 26-0' 057.1+0.1-- ft
78' 31+0' 007.0-0.0-- ft
88' 26-0' 057.1+0.1-- ft
98' 35+0' 047.0-0.1-- ft
108' 27-0' 047.1+0.0-- ft
118' 31+0' 007.0-0.0-- ft
128' 23-0' 087.2+0.1-- ft
138' 26-0' 057.1+0.1-- ft
148' 18-0' 137.2+0.2-- ft
158' 22-0' 097.2+0.1-- ft
168' 27-0' 047.1+0.0-- ft
178' 18-0' 137.2+0.2-- ft
188' 29-0' 027.1+0.0-- ft
198' 11-0' 207.3+0.3-- ft
207' 58-0' 337.5+0.5-- ft
end11' 40+3' 095.1-1.9-- ft
Versus average of 8' 31 min/mile

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Rick said...

Yet another great run for you... you're going to kill it in Chicago!

runner-grrl said...

Thanks for running it with me! You'll kill Chicago as well. You are obviously totally "back" now :-) --Alex

Travis said...

Nice run, Alex. Very good pacing.

runner-grrl said...

Thanks, Travis :-) You should have been there! It was a good 20-miler... -Alex

Funnyrunner said...

holy cow! Nice run! My pace for my 1st 20-miler of the season was around 9s.

runner-grrl said...

Funnyrunner, Thanks! I came down with strep throat (or something like it... waiting on the cultures) the next day though :-( So, I'm hoping to come back to running today. I've missed some runs and workouts. bummer... How is your training going? --Alex

Muscle Warfare said...

Marathon. I wish I could run as far as you guys. I'll practice more to increase my stamina.