Notes
5K 0:21:17 0:21:17 6:51.0
10K 0:42:30 0:21:13 6:49.7
15K 1:03:42 0:21:12 6:49.4
20K 1:24:45 0:21:03 6:46.5
25K 1:45:40 0:20:55 6:43.9
30K 2:07:06 0:21:26 6:53.9
35K 2:27:49 0:20:43 6:40.1
40K 2:48:43 0:20:54 6:43.6
42.2K 2:57:39 0:08:56 6:33.0
1st Half 1:29:22 1:29:22 6:49.0
2nd Half 1:28:17 1:28:17 6:44.1
Finish 2:57:39 2:57:39 6:46.5
Pre-race carbo loading: nothing fancy, just tried to eat higher percentage of carbs the last 3 days before the marathon. Pasta dinner the night before.
Pre-race nutrition: small breakfast 2 hours before the start (honey nut cheerios, milk, OJ, 1 cup of coffee)
Pre-race hydration: coffee, juice, 1 whole 32 oz bottle of lemon lime gatorade.
Race nutrition: 4 gels (Gu), taken at 10k, 15k, 25k, 20 miles.
Race hydration: mostly water, but gatorade at 3-4 stations.