Tried to run 1st 5 miles at 8:50 pace, then from 6 to 20 run at 8:30. After that goal was to be at 8:35, but didn't make it to that point.

As far as nutrition. Drank 125 cals of G2 just before start. Ate 3 GUs, 1 every 45 minutes and 2 nuun tablets in my water bottle. Total was about 450 calories from start till I stopped 3 hours later. So that's roughly 150 cals/hour. Not enough cals. Need to better prepare for this next time.

Splits
1 08:43.6
2 08:51.3
3 08:49.1
4 08:50.6
5 08:51.3
6 08:34.3
7 08:27.9
8 08:29.6
9 08:32.1
10 08:27.7
11 08:30.9
12 08:28.5
13 08:31.1
14 08:30.6
15 08:31.0
16 08:30.0
17 08:32.9
18 08:36.1
19 08:32.0
20 09:18.9
21.5 09:56.0

I started training for this about 3 weeks after Ironman was done. Eased into any hard paces. Followed FIRST running plan so 3 runs per week (1 repeat session, 1 tempo, and 1 long run) and 2 cross-training days. Below are my long runs (with paces) and total weekly mileage.


LongRun | AvgPace | Total
10 | 8:40 | 31
15 | 8:35 | 19
13 | 7:50 | 20
13 | 9:00 | 19
7 | 9:25 | 20
9 | 9:34 | 27
13 | 9:44 | 31
18 | 8:52 | 27
0 | 0 | 6
15 | 9:06 | 23
17 | 9:37 | 14
10 | 9:17 | 30
18 | 8:37 | 10
12 | 8:45 | 26
8 | 8:10 | 23


Based on reflection on all of the above, I believe I went out too fast. A better goal to target might have been 4:00. I based this on the fact that I was only running around 30ish mpw. There've been some studies showing that athletes running 30 to 35 mpw typically run a marathon time that is approximately 5 to 5.5 times their 10K best. Since I would estimate my 10K best at 45 min that range for me would be 3:45 to 4:07. Considering that my mileage was on the lower end (30mpw) I should probably use higher factor (5.4 to 5.5). This would yield a goal between 3:58 to 4:07, so around a mid-point of 4:00.