APPLEFEST HALF-MARATHON OCTOBER 1, 2005

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RACE STATS   Weather:  Perfect, Clear, Temp - 60's, No wind   RACE PACE:  9:06/mile    Segment        Pace    Terrain   Miles 0 - 4         9:09    Flat and gradual down slope   Miles 4 - 7         9:04    Steady down slope   Miles 7 - 10       9:07    Flat then 1.5 mi. uphill   Miles 10 - 13.1   9:02    Flat and rolling                                                                  Goals for the race:      Mimimum (90% chance to         accomplish)           10:40/mile      Expected (60% chance)                                    9:30/mile       ACTUAL PACE  9:06 per mile      Outstanding (30% chance)                                     8:50/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. 18      Distance::  10 miles      Weather:    Excellent                              Temp (est.):  65 degrees           Overall pace:         9:54/mile

MY HALF-MARATHON TRAINING PLAN  Total Miles Week of       (Week)     Long Run 6/13               5                 2 6/20               7                 3 6/27               9                 3 7/4                11                4 7/11              13                4 7/18              15                5 7/25              18                5 8/1                21                6 8/8                24                6 8/15              28                7 8/22              32                8 8/29              36                9 9/5               40               10   9/12              40            **10 9/19             36              10     9/26              15             Race ** Time Trial

Nearing the finish line at the first of my 10 marathons (1978) My Marathon Page