That sounds solid to me. Thanks for your input. I was already thinking about going out easy the first couple of miles, even if I'm feeling great. I agree that 7:30-7:45 would be good just to get a feel for where my legs are at. Basically all of my run training, long runs, etc. leading up to this has been in the 7:20 range which is my "all day" pace. I love to negative split (who doesn't?) so that will be the goal. I hope to start out conservative and just keep turning the screws a little tighter mile by mile.
To your more recent post, Muncie was the only time I've used power so that is the only data I have to go by.
Also, I enjoyed reading your recent race report, congrats! Unfortunately, I'm a slow swimmer so I don't have to worry about KQ and such!
motoguy128 wrote:
I think that number is a good conservative plan. Keep in mind that if you last build went well and you've tapered, you FTP might be a little higher, so don;t be afraid to ride just a tad higher. Also don't be surprised if depending on wind, it takes you just a little longer than predicted. Wind can change over 5+ hours.... and it's often not favorable.
My reminder on the run is to go out slow. Go out in a 7:30... no faster, maybe even a tad slower in mile 1-2. Then lock it in. It will get harder, but if you don't start cramping up, I think you can battle it out and maintain it to the end and even speed up a bit the last 5k. I didn't believe you could do negative splits, but looking at my limiting factors and how my pace slowed less that it felt like it dropped, I think it's very possible. But maybe I also over biked a little and under performed on the run a little too. Hard to say for sure. I know I'd love a "do-over" on those first 3 miles.
VDOT O2 Run Coaching Team INFINIT Discount Code: RowanJones