blueollie

Realistic Optimism

Upshot: 15:02 pace for 20.5 miles (5:08); first 11 was in 2:47, 5 miles from Lake to home were 1:12:36 (14:31 pace; had found my groove a bit); kind of let up on the final 1.7 (14:54 pace). Weather was perfect.
Good news: nutrition tablets REALLY helped (ate 3 at 3:15 into it).

Realistic: when I was walking 5:15 marathons, this would have been 4:40-4:50 with this effort in this weather. The age group equivalent calculator predicts about a 5:46 marathon (based on a 2:45 half; I have one faster than that this year). That is about a 13:12 pace. Yes, that calculator showed a good correlation with past half marathons and marathon walks.

Course: Cooper, Union, MLK, Kumpf, trail at Hooters, in front of the Riverplex (as opposed to behind, due to set ups), around the goose loop and around the ball field wall (port-o-potty), up Abington, back to the trail through to Springdale, past Affina and the trail to Prospect, to the Tower, up Glenn to the trail again, across the Knoxville bridge, to the Sheridan/Northmore intersection, then back to the Tower, Prospect, Marietta, Monroe/Central to Forrest Hill, Bigelow, Corrington, Bootz, Hansler, Broadway, Columbia Terrace, Maplewood, Laura, Cooper. (18.75). Then Cooper to Moss, MacArthur, Bradley Ave., to Cooper and home.

Yesterday: weights only: rotator cuff, hip hikes, toe raises, pull ups (5 sets of 10), bench press: 10 x 135, 5 x 185, 8 x 170, incline: 10 x 140, military (dumbbell) 10 x 50, 10 x 45, 20 x 40 (standing), rows: 2 sets of 10 x 65 dumbbell, 10 x 110 machine, abs: 2 sets of 12 twist crunch, 10 yoga leg lifts, 10 moving bridges. Headstand (shaky, at first), rope skips: 13, 16, 20, 51. Getting better, but no one asked me if I used to box. 🙂

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August 12, 2017 Posted by | marathons, walking, weight training | Leave a comment