Workout Journal ... Tempo run before Austin

            Course:  Legacy & Jacomo Loop, The Jack
                Miles:  11            
                Time:  1:18:05
        Avg Pace:  7:34/mile
         Workout:   Tempo Run
               Temp:  38 Degrees, Wind 9 SW
Miles this week:  46

Workout Summary:
Pretty good "Tempo-ish" run.  Obviously I didn't go all out the week before a marathon, but I felt decent about how I responded.  I never really felt like I was pushing too hard, except when running the steep side of The Jack.  My heart rate got up to about 178 then, which wasn't horrible.  Also, I started this run a lot quicker than most to try to simulate "tiredness" sooner.  I didn't run a typical 3-4 mile warmup.  I started pushing a little at mile 2, so overall, not bad.  I'll rest quite a bit this week and hope for the best in Austin. 

Notes:
I looked back at where I was the week before Utah and Indy, my last two marathons.  It was somewhat encouraging.  My last run before Utah, I ran 8 miles @ 7:52 pace the Saturday before.  The last Saturday before Indianapolis, I ran 16 miles @ 7:26. 

A couple of things stood out to me. 
#1) Right now I'm somewhere in the middle of those two marathon fitness levels. 
#2) I know I ran both of those workouts on really flat courses.  Today's course wasn't killer or anything, but I ran a lot more elevation than with those workouts. 
#3) The temp for both of those runs was above 60 degrees, today was quite a bit cooler at 38.

I think I was in the best marathon shape before Indy, but I started WAY too fast in that race.  My time should have been MUCH better.  If Austin were a flat course, I would feel great about my time, but I'm pretty concerned with how the hills will treat me.  Like I wrote earlier this week, I'm not obsessing on it - I'm just trying to get an honest assessment of where I'll finish.

Garmin Connect Link:
Last "Long Run" Before Austin by running50after40 at Garmin Connect - Details