Executed the run perfectly with essentially negative splits the whole way, finishing with a 7:02/mi pace over the last 1.4 mi:

5K: 27:53 (9:17/mi)
10K: 25:36 (8:14/mi)
15K: 24:23 (7:50/mi)
20K: 24:42 (7:57/mi)
25K: 24:50 (7:59/mi)
30K: 24:10 (7:47/mi)
35K: 24:05 (7:45/mi)
40K: 23:54 (7:42/mi)
Last 1.36 mi: 9:35 (7:02/mi)

Used 7 Gus diluted in water in bike bottle that I carried along with me along with a water cup and a half at ever station. Took one salt stick capsule every 30 minutes. Didn't have to stop to pee, and no cramping, and I had good energy up until the end so I guess it was perfect.

Get up to the pace group before the start so I won't get caught behind much slower runners.

Stretch, drink some chocoloate milk and water. Ate a banana. Got out of wet shoes and socks.


Wasn't able to get up to my preferred speed after a short warmup due to the large crowd and starting behind my pace group. could have maybe used an additional caffeine surge or simple sugar with about 30 minutes to go, but otherwise, felt great.


Wanted to find some chocolate milk to drink for recovery. Finally found some after walking around a bit. Asked a girl at the gatorade station right after the finish line where I could find some and she looked at me like I had something growing out of my forehead.