Today I printed off a marathon pace calculator. I put in my goal of 4hr20 and it gave me the time for each mile point. I seem to be on target which is good. When I did 14 miles a couple of weeks ago I did it in 2:15 and the calculator says 2:18. The overall pace for 4hr20 is to run 9:55 min mile which I am running faster than that on my long runs. Average is not too much faster, so is about right.
Tonight was the winter handicap. I started off at 2 minutes and had 2 others with me. When we set off I managed to pull away from my group and soon caught up with the going off scratch and the 1 min runners. Running through the Golden Valley I could see Trudy and Alison who were not too far in front. The gap was getting closer and closer and it wasn't until we reached Audley Road that I managed to run past them. That meant I was in the front all the way. It wasn't until I reached the last straight home that I got over taken by Rona and then shortly by Mark. I didn't want anyone else to catch me so I floored it at the end. So overall I was the 3rd person to come home. My highest position of coming home for the handicap. I felt good today on the run.
Another PB for me today by 1min7secs, goes show the training is paying off. Each time I run up Sandgate Hill now I seem to be faster.
Splits 7:45, 9:11, 8:30, 8:24, 7:48
Time 36:48
Distance 4:38
Splits from last handicap to compare the difference 7:44, 9:30, 8:59, 8:42, 7:52
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