Date: 10/5/2008 8:00 AM
Type: Race
Course: Twin Cities Marathon
Distance: 26.1 miles
Duration: 3:53:39
Pace: 8:58 / mile
Shoe: New Balance 768
Weight: 190 lb
Heart Rate: Average: 163
Misc: Quality: 7/10, Effort: 8/10
Weather: 55° F, Rain
Notes: Rained first 13 miles. Light at first then much harder with a little thunder. Ran the entire distance.

Nutrition: Ate 5 GUs at miles 5,9, 14, 19, and 23. Wasn't going to have the fifth at 23, but started feeling that hypotensive, lightheaded feeling. The GU definitely helped. Was able to sprint the last 300 yards or so to the finish line. I took powerade at miles 2.5, 7.5, 11, 17, 21. Water only with the GUs. Much better experince than last year when it was so hot. Only had 3 GUs and probably didn't drink enough.

Ran entire time with Sam F. Started in 2nd corral with the 5 hour runners - forced a slow pace initially. First 8 miles or so were probably around 9:00/mile or more. The last 7 miles were at 8:30 to 8:45 pace (incl the hills). Seems that as long as I kept the heart rate under 163, I was able to eat and drink without any nausea. At time the heart rate would hit the high 160s but if I slowed down, it would drop back into the 150s.
Statistics: Calories: 3750
VO2 Max: 38.9