Notes
Excellent 15 mile time trial at the track. Wanted to run 15 miles at my open marathon pace, in the 6:50 - 6:55 range. Ran the first five miles in 34:30, the second five miles at 34:30 and the last five miles at 34:14. The whole thing was 1:43:14, or a 6:53 average. (I've previously done this in the 1:37 range). Doing this at the track is perfect for maintaining a constant pace. Small adjustments to pace are possible when you can mark your time every lap. I went out in a comfortably hard pace for the first two blocks of five miles. Then I built to a strong half maraton finish from miles 11 to 13.1. Finished the half in 1:30:20. That's about what I hope I can do Troika in. Was able to maintain 6:53 throught the 15 miles. Great workout. I forgot how hard of a workout this is.