13 miles total with first 2 easy (15:00) then 15K on track at slightly faster than MP, 1:02.45 (= 6:44/mile or 2:56.30 marathon pace) then 1.75+ miles cool-down. The 15K went pretty well but I was suffering some due to heat & humidity. I believe I could have run 13.1 at this pace on my own today, in these conditions, but probably no further. And even that much would have been very, very tough. So I'm pretty well decided that I need to focus on 2:59 as my goal time for Chicago, just going out at ~6:50 pace and holding that all the way if possible. Fortunately the weather on Oct. 7th in Chicago will be much better than what I was running in this a.m. The Achilles was good today -- a little tight but not at all sore. |