12/11: Marcy - gym in the morning 3 miles on treadmill, 10 min lifting
Bob: ran 3.25 easy miles at lunch, 30 min, 9:16 min/ mile pace
12/12: Marcy - gym in the morning
Bob: 5.2 miles marathon pace. http://www.mcmillanrunning.com has my marathon pace at 7:51 min/ mile based on my 1h37:20 1/2 marathon. So I ran 9:24 mile warm up, then 7:31, 7:50, 7:38, 7:47, then 0.2 mile cooldown. HR on the MP miles averaged 168 bpm, which is where it should be I think. It seemed like my "quicker" pace gravitated to my 1/2 marathon race pace, so I had to focus to keep pace closer to 7:50.
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