16 Mile Long Run Around Forest City Road Race Half Marathon Course (+ 3 more miles)...

Today we did the "practice marathon" or "practice Half", running the FCRR course plus a bit if we needed it. Coach John suggested anyone doing the Toledo Marathon do just 14 to 16 miles, so I was happy to limit it as such.

By any measure, I had a good run. 25.44 KM (= 15.8 miles) in 2:09:39 = 5:06 per kilometre. Here are my splits:

5:00
5:00
5:01
5:03
4:55
5:06
5:01
5:12
5:01
4:59
4:55
4:58
5:01
4:59
4:54
5:02
5:12
5:13
5:21
5:19
5:09
5:10
5:19
5:20
5:21
4:44 (for 440 m.)

I slowed down in the last 1/3 of the run on purpose. I joined up with Meredith McQuade and ran with her for about 4 km. Then Nick Groot and I went out for an additional 5-ish kilometres and we chatted most of the way out. The way back was mostly uphill and I wasn't in any real hurry -- but I pumped up the pace for the last 1/2 kilometre so that I would know that I still had gas in the tank.

It was cool -- just the way I like it -- between 3 degrees at the start and about 9 degrees at the end, and sunny the whole time. I wore my Under Armour blue shirt, which Jenny says I need to replace. I'll likely wear my UA muscle shirt for the race, then, since I like the way the UA gear wicks the sweat.

All in all, I'm pretty pleased with that run. 10 seconds faster per kilometre and 10 more miles and I've got my BQ! :-)