Tonight's run was the same as Tuesday's, two miles at race pace, with a mile of easy running before and after. The middle two miles went well, although they started slightly slower than planned due to a horse coming the other way. My average pace was 7:18 min/mile, not far off target and it happened without pushing hard. It wasn't as consistent as I'd like, and I'm going to need the watch and regular checking to keep on target on Sunday.
Speaking of Sunday this is a good time to go through the whole race strategy. The plan is to do the first two miles between 7:15 and 7:20. From here I'll go at 7:15 or 180 bpm, whichever is lower. Hopefully that should take me through to ten miles, though probably with a bit of heart rate creep up to 185ish. Last three miles I'll start to open up the taps, and hopefully finish strong at around 200bpm.
The other issue to deal with is the regular hills of Barns Green, both short and sharp and long and steady. I'm going to attack the two or three sharp hills, which will probably take me above heart rate and target speed for twenty paces or so. The more gradual hills I'll focus on maintaining the pace I have at the start all the way through, then let the heart settle back after.
I'm also going to take my waist belt, with a litre of water and a single energy gel. This is mostly for somewhere to put the gel, which I'll take at about half way. As I've got the belt I figure I might as well take the water as well, so I don't have to rely on plastic cups from the, much appreciated, volunteers.
That's the plan, lets see how it goes.
13.1 miles to go...
Distance: 4.01 miles
Time: 32 minutes 59 seconds
Pace: 08:13 min/mile
Heart rate: 166
Map: Here
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