Recovery

Lift and Exercises

Missing tread miles

3x12min on tread

Cold MLR Tuesday

We did it! Set out for sub 2:30 and knew the course would be mostly flat the first third or so, then up for a few miles into the turnaround so I thought cruise for 15+ then see if I could pick it up. It wasn’t that difficult to average under 5:40 until 6, then tried hard to hold back until the half and run a little slower but the average was still quick. Watch showed about 1:14:10 at about the half but the watch and mile markers got a bit inconsistent after that. First half wasn’t cake, but it felt sustainable with a net downhill return. The watch went from being a little ahead of the markers to being about .2 behind after half, so it was harder to do mental math.  Caught an ab cramp (rt) around 18 which slowed me a bit, but half of a propel bottle and a few deep breaths fixed it! Got a bit of a second wind after that (19 miles) until I had a rt hamstring grab (almost behind the knee ) at about 21.5. Had to keep it in check and got very tired with every gentle climb after that point, but was always able to work back into a decent pace (5:45-50?). Really began to struggle physically the last 10k but never slowed too badly. Probably had 3 more hamstring grabs but never locked up and was able to get back to 5:45-50ish (probably - watch was garbage by then) after each time. With about 2 miles to go i successfully moved a bit quicker (5:30s?) and that was where I maxed hitting a wall across the bridge but the hamstrings held up over the entire bridge and was still able to close faster than any marathon before to save the time.

Sad the GPS bonked in the final third and didn’t make it Strava official (still a certified course!), but I’m SUPER pumped to get under 2:30 on my fourth official try! And I had the BEST finish line cheering squad (check the video!).

LATE ADD: Splits were 1:14:07 - 1:14:38. I hate that my watch convinced me I was dying when I was having the marathon of my life (will try to learn from this and forget the watch occasionally!). I was avg around 5:38 the first few miles after the turnaround, but at my slowest was avg 5:54 pace between 20-22 miles. Still, the last 1.78 was 5:39 pace bringing the final 10k avg down to 5:46. Best I have ever hung on after 20 miles. Very proud to have been able to train to get my body to hang on at a quick pace and execute the plan!

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Alexander Grout

Hudson Valley Marathon at the Walkway Over the Hudson (1st)

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Recovery

Lift and Exercises

Missing tread miles

3x12min on tread

Cold MLR Tuesday

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