No word from the Chumps. So Marty and I did the Copperton run again. The 13 miler takes us right up to the bridge just outside of town. Marty was up to going the 7:15 pace for the run. But had to do it that way with the first half uphill and 2nd down. So with the first uphill we were going to try and relax the pace going up and push sub 7s going back down. Wanted to shoot for right around 8 going up. But quick found that pace was going to kill Marty. He would hang a few steps back half way up when I started pushing the pace. So opted for push hard up the steep hill at 6. Wanted to go at least sub 9 up that portion. And then the 2nd to the last mile I always struggle with also going sub 7. So had a goal of hitting that one also. Learned a few things on this run. And some ideas of what I think I will do at SG to make it I hope a BQer at least a PR. Mile 1 8:24 Mile 2 8:29 Mile 3 8:48 Mile 4 8:41 Mile 5 8:39 Mile 6 8:39 Yeah that was the meanest hill Mile 7 8:04 Turn around Mile 8 6:34 Mile 9 6:41 Mile 10 6:53 Mile 11 6:55 Mile 12 6:55 Nailed it sub 7 Very happy with that. Noticed it is mostly flat mile
Mile 13 7:01 Pushed it pretty hard going down to hit sub 7 not quite but close enough. TT 1:40:48 AP 7:45 Thinks I learned on this run. Alot harder to focus on my paces and effort when I am chatting. And running with someone can be distracting. Though it seems it could be nice to have the distraction. Can throw me off my staying relaxed and focused. So for SG I am going to probably run it solo. No pace group and just run my own race. To help stay focused on things that will help me finish strong. Or at least that is the plan. As for the hills I know I didn't put the strong effort in going up as I could of. But feel good about my effort going uphills and finding a relaxing form and stride to help it keep fluid. As for the downhill. Not sure how pratical it is going sub 7s. After looking at the pace charts for SG there really isn't many miles that are sub 7s. But knowing I can go that if I felt and keeping it slower to save energy will help me mentally come race day. Feeling very relaxed going downhill and am feeling good about my uphill and downhill training. As for my hydration and getting gu's in. I am really debating carrying my own stuff. Been using heed and loving it big time. No after taste at all and no GI issues from it at all. As for the Shot Bloks I think they are out and I will be going with some gu's instead. On this run at the sub 7 pace it was easy to drink from my bottle with only slight slowing. The guing was alot quicker. Got it down and drank within .1 of a mile instead of the .25 it seems to take when doing the bloks. And so alot less slowing down to catch breath and so less time to try to make up for the slowdown. I haven't worn my hydration since the first marathon I did. The gatorade just doesn't agree with me. And I figure I will still use the water at the aid station but mostly to dump on my head.:) So as I am preparing my race plan for SG. I am going for the 3:10 and figure I will drop a bit on the hills and run the downhills at the pace I want. So if all goes well I should hit the 3:10-15 mark getting my BQ.:) Side note. Marty was hanging with me just a bit on the uphills. And even stronger on the downhill. Could hear him plotting along behind me. He would catch up to me when I would gu up. But it was kind of a break through run for him. And he really learned alot on his downhill running. So it was a good win win run for both of us.
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