Notes
Easily my best long run effort of the fall. I was in control the entire time and got faster throughout the run in segments. My mind wandered a bit during mile 15-16 but my body showed no difference. And I defiinitely refocused and settled back in. I was more focused and concentrating very well the last 6 miles of this run. My fastest regular miles were the 17-20. Then I really picked up the pace to get some leg turnover on tired legs. My final three miles were 7'51", 7'19" and 7'10".
Glad to do this in Chicago and in a runner's setting (tons of groups out training and doing long-runs). I used the day as a dress rehearsal for the big show on 10-10. I have a feeling I got some magic that going to be unleashed as long as I am smart.
My hydration and fueling was fantastic and I practiced the tricks for running a flat course marathon - so I focused on stretching and relaxing.
My only potential problem was that I had to pee twice during this run (once at mile 3-4 and again at mile 12). I am a bit surprised. I hydrated well the night before (maybe too much?) but I was very careful with coffee on long-run morning (I had one 6oz cup of black coffee). I will also want to eat less the night before the marathon. I ate way too much pasta on Saturday night.
Here were my mile splits (I negative split this run by a fair amount):
1) 8'29"
2) 8'32"
3) 8'26"
4) 8'29"
5) 8'30"
6) 8'24"
7) 8'23"
8) 8'23"
9) 8'16"
10) 8'19"
11) 8'16"
12) 8'13"
13) 8'15"
14) 8'12"
15) 8'18"
16) 8'11"
17) 8'07"
18) 8'09"
19) 8'07"
20) 8'07"
21) 7'51"
22) 7'19"
23) 7'10"