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Today we ran the Around Cape Ann 25K, which we both ran in 2000 and Susan ran last year. Our goal was to run our marathon pace and consider if we could sustain that pace for another 10 miles. The math says we’re on track, but it doesn’t hurt to test out our legs on the road. We were very happy with our results, averaging 8:17s. This was a 6:42 improvement for Susan over last year and a whopping 12:17 faster for Brian than his 2000 time!

It promised to be a clear cool day – a bit warm for Brian but almost perfect for Susan. Brian tried a Lore of Running strategy to pick up water at every aid station, either to drink or to pour on himself to cool off. Between the aid stations and a few spectators who set up showers along the course, it seemed to work pretty well. Brian opted for a hand-held gel flask as his primary caloric intake; Susan wore a fuel belt with 16 oz of Perpetuem.

The course is hilly, making it difficult to set a steady pace. Instead, we opted to work on our average pace and perceived exertion. Here’s how it panned out:

Having just run the course last year, Susan remembered that nasty last hill and powered up it to a strong finish, a much prouder moment than last year’s struggle for the last half mile.

The results are posted here. Sue Donovan who finished with us is also running the Marine Corps Marathon in October – she kept a very steady pace so hopefully we’ll see her there!

So how do the numbers look?

Coach Brian’s notes:
We started too fast but once we had slowed it down by mile 6 we gradually started accelerating. The hills made it very hard to hold a constant pace but I think it was a success. My goal was to break the run down into 5 mile thirds and run 8:40, 8:30, and finish the last 5 in 8:20. Instead we ran 8:20, 8:30, 8:10 for our thirds.

The run was a little too hot for me by the finish (~75 degrees) and would have led to an ugly last 10 miles at a marathon. Fueling went pretty well, but if I’m going to run 10 more miles I’ll need to take electrolyte tablets as my calves were feeling it on the hills at mile 15.

Based on running formulas we appear to be not quite as in shape for the marathon as math would suggest (formulas think we can run a 3:30:xx) but still on target to run a 3:45:00 marathon at USMC in October. Under 8 weeks to go, but first the Reach the Beach Relay in 11 days!