Goals for Chicago 2012
I could make this as complicated as possible or keep it as simple as possible.
Plan A++ : 5:30 for a pace of 12:35.
McMillan recommended long run: 12:17 to 13:21; My long runs(when I’ve been serious): ~13:20 Avr. Yasso800: 5:10
So everything points to the fact that I should be able to come pretty close to Plan A++
Pacing: 5 miles – avr. 13:20, 10 miles – avr 13:10, 15 miles – 13:00, 20 miles – 12:50/12:35, End – 12:35
Plan A: 5:38 for a pace of 12:54
Pacing: 5 miles – avr 13:20, 10 miles – avr 13:20, 15 miles – 13:10, 20 miles – 13:00, End – 12:55
Plan B: Anything under 5:45 or less than 13:10 pace will give me a PR
Plan C: Finish and have a good time
Run/walk: 13 miles of 2/1, 13 – 20 miles of 3/1, 20+ of 5/1
Nutrition: Gu every 45 min until 4hrs and then every 30m, Normal and Caffeine alternating after the first 3 – :45, 1:30, 2:15, 3:00 (c), 3:45, 4:30(c), 5:00 (c), 5:30
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