Last Long Run of the Season and Final Race Prep

The Team is 2 weeks out from Portland and today was our final race prep and long run. The run was between 23 and 24 miles with 20 miles at a faster pace of 20 seconds per mile slower than marathon goal pace (MGP). For a 2:50 marathon MGP is 6:30 minutes/mile so the goal was 6:50 for the run. I ran with Larry the whole way and we were on pace overall. The course had some up and down hills so a relatively even effort resulted in some faster and some slower miles. It seemed like everybody had a relatively good day, for those racing Portland it’s just two weeks to go and the taper begins. It was a good course, Ruth biked the route yesterday and we had cones every mile to use to lap our watches.

Time for each mile today:

6:43
7:09
6:49
6:50
6:46
6:48
6:52
6:52
6:41
6:45 (10 Mile Average 6:49)
6:44
6:45
6:52
6:47
6:54
6:44
6:41
6:55
6:53 (9 Mile Average 6:48)
6:17 (10 Mile Average 6:45)

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One comment

  1. Hey Kamran,

    I happened to stumble upon your blog here. Very cool stuff. Those are some impressive pace numbers you put up this weekend. Wow. Now I get metronome reference….

    Good luck getting your runs in out of town. I was faced with that last week in NY for a few days and pulled it off. Hope to see you at Rogue before you head to Portland. If not, good luck. I am off for Chicago on the 9th of October and start my two-week taper next week.

    Best,
    Kent Little

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