Subject: 11.21.2019 Thursday 5 miles, goal today was each mile slower than the last. Goal accomplished.
8:30-8:32-8:45-8:49-9:00
I have found it difficult to slow my speed without being very conscious about it. All of my long runs have been well paced at 8:45-9:00 depending on the target of the day.
Plan for race is 13:00 minute pace for the first 15.5 miles (the AT portion of the race ) and then try to earn back some pace through the next 26.2 miles of flat. Try for around 10:00 pace through this section and then hope to keep around 11:30 for the last 8._ miles. If this works out we should come home between 9 1/2-10 hours for the event.
Get a sticker, have a beer and some food, hop the bus back to the start...Go home!
Great sunny day here in Southern PA...enjoy what you got!
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