10/5 Long run - 4 weeks to go!

Enjoyed a pleasant short long run this evening. The first six miles was a walk/jog with Sara. At about mile 6, I took off to practice my marathon pace. Laps 1-8 were with Sara and laps 15-16 were cooldown. My per mile breakdown is as follows:

Lap

Time

Distance

Avg Pace

Avg Heart Rate

Avg Cadence

Calories

1	00:09:53	1.00 mi	09:53	107 bpm	--	98 C
2	00:00:33	0.06 mi	08:58	135 bpm	--	7 C
3	00:11:15	1.00 mi	11:15	129 bpm	--	100 C
4	00:19:21	1.00 mi	19:21	84 bpm	--	74 C
5	00:09:21	1.00 mi	09:21	116 bpm	--	105 C
6	00:09:47	1.00 mi	09:47	132 bpm	--	103 C
7	00:14:20	1.00 mi	14:20	106 bpm	--	89 C
8	00:08:09	1.00 mi	08:09	136 bpm	--	105 C
9	00:07:38	1.00 mi	07:38	157 bpm	--	107 C
10	00:07:22	1.00 mi	07:22	162 bpm	--	105 C
11	00:07:04	1.00 mi	07:04	165 bpm	--	105 C
12	00:07:16	1.00 mi	07:16	168 bpm	--	106 C
13	00:07:07	1.00 mi	07:07	168 bpm	--	105 C
14	00:07:17	1.00 mi	07:16	164 bpm	--	106 C
15	00:03:41	0.45 mi	08:16	157 bpm	--	47 C
16	00:08:38	0.93 mi	09:18	127 bpm	--	110 C

I have a couple of issues after this run...

First, my inner left kneecap pain has not gone away and I'm heading into my longest training week starting tomorrow. It doesn't feel structural, but the pain it's a slightly sharp, nagging pain that grows more pronounced after several pace miles. I'm hoping it'll take care of itself eventually.

Second, I'm still concerned about the effort I have to put out to run marathon pace. I was averaging 88% at 7:07. Luckily, I have about 20 secs of slack from that pace. Based on my pace workouts so far, my heart rate should be about 160-162, or about 82% max heart rate. At that rate, I'll cramp up around mile 20 if I don't hydrate properly.

Lastly, I still have not developed a good feel for the 7:27 pace. I know that Central Park is hilly, but so are portions of the marathon course. I'm 15 secs too fast or too slow. Four weeks to figure that out. I'll also have to figure in the adrenaline come race day. Can't wait!

Anyhow, I logged just under 37 miles last week, but it's been a good recovery week.