Marathon Training & Racing from
Joe Bowman
All 50 States & DC under 3:00

NCR Trail
November 24, 2007

*1         
*2          
3         
4          
5          
6          
7         
8        
9          
10       
11        
12       
13       
14        
15        
16        
17       
18        
19       
20       
21        
22        
23        
24       
*25        
*26.2    

* the first 2 miles are short and I
believe 25 & 26 are alittle long.  
Basically the mile markers are the
same as the trial marker posts, so
from a logistics/layout standpoint
they shrunk/stretched the road
miles in order to start and finish at
the school and off the busy street.  I
don't have a problem with this, but I
think it would be good information
to share.  I happened to be running
with some folks who knew it
(before we got to the 1st mile).  The
first & second miles were at 6:45
pace and the last 2 were at 6:30.

5 mile splits
33:05
33:52
33:40
31:30
32:49
   
Last 10K
0:41:11

2:55 Negative (on paper)
1st Half  1:28:06
2nd Half 1:24:12
* taking into account the
road miles, if was a 4:00+
negative.
9:30AM start.  We were in Bethesda for Thanksgiving, so it was an easy 1 hour trip to Sparks...plus Shan drove me.

Not much parking at the elementary school (kids don't drive), but there's a shuttle bus and some parking on the side
of a fairly busy road.

About 30 degrees, but calm.  Gloves, singlet and shorts.  Face and hands were alittle cold for a couple of miles, but
would have been hot had I worn more.  As normal, I had on less than most.

See the note in the splits about the first two miles.  The pace was 6:45/6:6:50 through the half.  Right off the gun I was
in 30+ place...insane how many people went out hard (less than 500 people where in this race).

Wasn't looking at splits, but was hoping to go through 10 miles about 1 minute faster than I did.  At 1:07 through 10, it
was going to make it pretty had to break 2:50.

At 20 I was at 2:12, so basically a 2 minute negative at that point.  I did not look at this split...I was running after people.
 After the half turn, I caught 2 people per mile for the first 3 or 4 miles, then caught at least 1 every mile thereafter.  
Caught 2 in the last mile.

Think I finished 7th.  Was hoping for top 5, but I was also hoping to run 2:51ish.  
Chuck 'The Marathon Junkie' Engle
defended his title and ran a minute or so faster (2:36ish).  Nice work Chuck, particularly after last weeks win on a very
hard course in Nashville.

A headwind did pick up in the last 10 miles, but there's alot of tree protection...this is not a really wide trail...but
BEAUTIFUL!  I hammered out a 4 minute negative split and was very happy with the effort.  I ran down at least 20
people...and a girl who broke 2:58.

                                                                                                                                                             
full set of splits >>>
6:19      6:19      0:06:19
6:17      6:18      0:12:36
6:47      6:28      0:19:23
6:55      6:34      0:26:18
6:47      6:37      0:33:05
6:44      6:38      0:39:49
6:45      6:39      0:46:34
6:44      6:40      0:53:18
6:48      6:41      1:00:06
6:51      6:42      1:06:57
6:57      6:43      1:13:54
6:29      6:42      1:20:23
6:58      6:43      1:27:21
6:46      6:43      1:34:07
6:30      6:42      1:40:37
6:14      6:41      1:46:51
6:13      6:39      1:53:04
6:12      6:38      1:59:16
6:27      6:37      2:05:43
6:24      6:36      2:12:07
6:24      6:36      2:18:31
6:20      6:35      2:24:51
6:30      6:35      2:31:21
6:34      6:35      2:37:55
7:01      6:36      2:44:56
8:22      6:37      2:53:17
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