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That's longer than what I was hoping for. I guess I've got to be patient and persist with the rolling. Thanks for the info, this is good to know.
That's longer than what I was hoping for. I guess I've got to be patient and persist with the rolling. Thanks for the info, this is good to know.
Well, the marathon exposed the deficiencies in my training plan, and I didn't fare too well. I was strong for 16 miles - going from 8:30 opening mile to 7:30 steady pace - but at 16 my hip started pinging a bit. At 18 I started walking here and there and I found that when I tried to stretch my howling quads, my hamstrings would cramp. LAWL.
Ignoring the hill training cost me dearly, and so did my lack of core training - I did some, but mostly it was an afterthought. For some reason I wore lighter shoes to race in and I didn't think the pounding would be that bad, but it was. Oh, and I got my first blister (big toe) in years. YEARS. Then, we had to be in our corral by 6:40, and for some reason I only wore a throwaway t-shirt over my running shirt, and even tossed that earlier than I should have, so I wasted a ton of energy keeping warm (39 degrees at the start, 60's at the finish). Spent too much time on my feet, too. A lot of blunders, but I know what I did wrong and know better for next time.
The good news is that this morning, my quads are the only really sore spot. splits were 1:45 / 2:02 for a 3:47 marathon. Still a PR, though, and plenty of room for improvement.
Thanks guys! I'm already penciling in Houston 2013, and thinking of another Texas marathon in the meantime: Austin or San Antonio, preferably. If nothing else, Angie's Half Marathon in Baytown in March.