17 miles, easy the first 2 then 13.1 miles on the track (52.75 laps) in 1:28.18 and 2 miles cool-down. I divided the 13.1 miles into 5K segments, running the first and third relatively easily (22:10 and 21:53) and the second and fourth somewhat faster than MP (20:20 and 19:40). I was 1:24:03 at 20K and I continued at sub-MP the final 2.75 laps (4:15). This all went quite well -- I felt strong and while the faster 5K didn't feel slow or real easy I'm more confident that I have the fitness to average ~21:00 per 5K for a full marathon. I ran this on the track for several reasons, one being that I wanted to monitor the pace closely, plus I was wearing flats that I'd only worn twice before and I was a bit worried about developing a blister, so this way if I felt the beginnings of a blister I could easily run home to change shoes before it got bad. Close to perfect conditions this a.m. -- low 50s with just a slight breeze. Hope I get this in two weeks (and even a bit cooler would be ideal). | 