Notes
Great workout this morning. This was my last run over 20k before the marathon and I wanted to make sure that it was a good one. The emphasis on this run was control, feel, and precision. The goal was to target optimizing my feel for race pace and not going any harder than that, until close to the end.
The plan was as follows:
1k at recovery pace (slower than 5:00), 4k at base pace (4:40-5:00), 16k at target race pace (4:25-4:35), 3k at free pace (not looking at the watch, but just running whatever pace my body feels like running), 1k easy cool down, all done as one continuous run with no stops.
Kilometer splits:
5:32
4:42 / 4:43 / 4:40 / 4:35
4:25 / 4:30 / 4:27 / 4:25 / 4:30 / 4:28 / 4:25 / 4:25
4:25 / 4:27 / 4:25 / 4:28 / 4:28 / 4:25 / 4:25 / 4:27
4:10 / 4:15 / 4:18
4:50 / 1:51
The only split that did not achieve the target was kilometer 5. It was 5 seconds too fast. Other than that, every split was dead on, and even for the 10 miles at race pace, all splits were within 5 seconds of each other. That's precision, even when distracted by soi dogs!
The groin issue seems to be subsiding, but I did notice it some on the last kilometer once I started to slow down. All in all, I feel fit and recovered from last weekend, even though I'm not back to 100%.
Big thanks to Nan for being an awesome support crew this morning on the scooter!