| Marathon Training & Racing from Joe Bowman All 50 States & DC under 3:00 |
| NCR Trail November 24, 2007 *1 *2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 *25 *26.2 * the first 2 miles are short and I believe 25 & 26 are alittle long. Basically the mile markers are the same as the trial marker posts, so from a logistics/layout standpoint they shrunk/stretched the road miles in order to start and finish at the school and off the busy street. I don't have a problem with this, but I think it would be good information to share. I happened to be running with some folks who knew it (before we got to the 1st mile). The first & second miles were at 6:45 pace and the last 2 were at 6:30. 5 mile splits 33:05 33:52 33:40 31:30 32:49 Last 10K 0:41:11 2:55 Negative (on paper) 1st Half 1:28:06 2nd Half 1:24:12 * taking into account the road miles, if was a 4:00+ negative. |
9:30AM start. We were in Bethesda for Thanksgiving, so it was an easy 1 hour trip to Sparks...plus Shan drove me.
Not much parking at the elementary school (kids don't drive), but there's a shuttle bus and some parking on the side
of a fairly busy road.
About 30 degrees, but calm. Gloves, singlet and shorts. Face and hands were alittle cold for a couple of miles, but
would have been hot had I worn more. As normal, I had on less than most.
See the note in the splits about the first two miles. The pace was 6:45/6:6:50 through the half. Right off the gun I was
in 30+ place...insane how many people went out hard (less than 500 people where in this race).
Wasn't looking at splits, but was hoping to go through 10 miles about 1 minute faster than I did. At 1:07 through 10, it
was going to make it pretty had to break 2:50.
At 20 I was at 2:12, so basically a 2 minute negative at that point. I did not look at this split...I was running after people.
After the half turn, I caught 2 people per mile for the first 3 or 4 miles, then caught at least 1 every mile thereafter.
Caught 2 in the last mile.
Think I finished 7th. Was hoping for top 5, but I was also hoping to run 2:51ish. Chuck 'The Marathon Junkie' Engle
defended his title and ran a minute or so faster (2:36ish). Nice work Chuck, particularly after last weeks win on a very
hard course in Nashville.
A headwind did pick up in the last 10 miles, but there's alot of tree protection...this is not a really wide trail...but
BEAUTIFUL! I hammered out a 4 minute negative split and was very happy with the effort. I ran down at least 20
people...and a girl who broke 2:58.
full set of splits >>>
Not much parking at the elementary school (kids don't drive), but there's a shuttle bus and some parking on the side
of a fairly busy road.
About 30 degrees, but calm. Gloves, singlet and shorts. Face and hands were alittle cold for a couple of miles, but
would have been hot had I worn more. As normal, I had on less than most.
See the note in the splits about the first two miles. The pace was 6:45/6:6:50 through the half. Right off the gun I was
in 30+ place...insane how many people went out hard (less than 500 people where in this race).
Wasn't looking at splits, but was hoping to go through 10 miles about 1 minute faster than I did. At 1:07 through 10, it
was going to make it pretty had to break 2:50.
At 20 I was at 2:12, so basically a 2 minute negative at that point. I did not look at this split...I was running after people.
After the half turn, I caught 2 people per mile for the first 3 or 4 miles, then caught at least 1 every mile thereafter.
Caught 2 in the last mile.
Think I finished 7th. Was hoping for top 5, but I was also hoping to run 2:51ish. Chuck 'The Marathon Junkie' Engle
defended his title and ran a minute or so faster (2:36ish). Nice work Chuck, particularly after last weeks win on a very
hard course in Nashville.
A headwind did pick up in the last 10 miles, but there's alot of tree protection...this is not a really wide trail...but
BEAUTIFUL! I hammered out a 4 minute negative split and was very happy with the effort. I ran down at least 20
people...and a girl who broke 2:58.
full set of splits >>>
6:19 6:19 0:06:19
6:17 6:18 0:12:36
6:47 6:28 0:19:23
6:55 6:34 0:26:18
6:47 6:37 0:33:05
6:44 6:38 0:39:49
6:45 6:39 0:46:34
6:44 6:40 0:53:18
6:48 6:41 1:00:06
6:51 6:42 1:06:57
6:57 6:43 1:13:54
6:29 6:42 1:20:23
6:58 6:43 1:27:21
6:46 6:43 1:34:07
6:30 6:42 1:40:37
6:14 6:41 1:46:51
6:13 6:39 1:53:04
6:12 6:38 1:59:16
6:27 6:37 2:05:43
6:24 6:36 2:12:07
6:24 6:36 2:18:31
6:20 6:35 2:24:51
6:30 6:35 2:31:21
6:34 6:35 2:37:55
7:01 6:36 2:44:56
8:22 6:37 2:53:17
6:17 6:18 0:12:36
6:47 6:28 0:19:23
6:55 6:34 0:26:18
6:47 6:37 0:33:05
6:44 6:38 0:39:49
6:45 6:39 0:46:34
6:44 6:40 0:53:18
6:48 6:41 1:00:06
6:51 6:42 1:06:57
6:57 6:43 1:13:54
6:29 6:42 1:20:23
6:58 6:43 1:27:21
6:46 6:43 1:34:07
6:30 6:42 1:40:37
6:14 6:41 1:46:51
6:13 6:39 1:53:04
6:12 6:38 1:59:16
6:27 6:37 2:05:43
6:24 6:36 2:12:07
6:24 6:36 2:18:31
6:20 6:35 2:24:51
6:30 6:35 2:31:21
6:34 6:35 2:37:55
7:01 6:36 2:44:56
8:22 6:37 2:53:17
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