APPLEFEST HALF-MARATHON OCTOBER 2, 2004

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RACE STATS   Weather:  Near Perfect   RACE PACE  8:52 per mile    Segment        Pace    Terrain   Miles 0 - 3        8:48     Flat and gradual down slope   Miles 3 - 6        8:48     Steady down slope   Miles 6 - 9        8:53     Flat and rolling   Miles 9 - 13.1   9:01     2 miles steady uphill,                                        (sometimes steep) then flat                           Goals for the race:      Mimimum (90% chance to         accomplish)           9:15/mile      Expected (60% chance)                                     9:00/mile       ACTUAL PACE  8:52 per mile      Outstanding (30% chance)                                     8:45/mile .__________________________________________ For Reference: At age 30, I completed 13.1 miles at 6:40 per mile At age 49 (pre-South Beach), I completed the same        course at 10:40 per mile.

Time Trial Stats:      Date:         Sunday, Sept. 19      Distance::  10 miles      Weather:    Good despite slight                         gusts of wind      Temp (est.):  55-65 degrees           First 5 miles - pace:   9:12/mile      2nd 5 miles - pace:    8:43/mile      Overall pace:             8:58/mile

MY HALF-MARATHON TRAINING PLAN  Total Miles Week of       (Week)     Long Run 6/14               5                 2 6/21               6                 2 6/28               7                 3 7/5                 9                 3 7/12              11                3 7/19              13                4 7/26              16                4 8/2                19                5 8/9                22                6 8/16              26                7 8/23              30                8 8/30              35                9 9/6               40               10   9/13              40            **10 9/20              30               10     9/27              30              Race ** Time Trial