I have tremendously enjoyed my running days here in Phoenix so far. the most beautiful sunsets you can imagine. I know this weather won't last, but I am enjoying the perfect temperatures at the same time the sun is setting. Couldn't not share!
So I didn't make time for Part II of my race day plan, but I DID make time for the recap. Check it out!
No marathon training cycle is complete without a comprehensive, well though-out, slightly neurotic race-day plan.
I am a pro at race day planning. I plan everything. From each minute between when I wake up and cross the start line, to exactly what pace I would like to run every mile, having taken into consideration the elevation delta of each one. It's all part of the preparation and focus leading up to the event. Make no mistake, I do have every intention of executing the plan, but I enjoy the planning as a mental exercise foremost.
The last race I ran I did NOT make a race day plan or a list of things I wanted to take with me and I didn't prepare mentally for the paces I wanted to hit. I still made a goal and I laid out my clothes the night before. But I failed to research the weather so I was freezing at the start. I forgot my hat so I had to wear sunglasses (which I never do when I run). Neither of these were a big deal, but this wasn't a goal race either.
The last trail race I did in Los Angeles I planned meticulously the goal pace of each mile. I did this by taking someone else's Strava results (from the same race course) and adding (i think) 1 minute to each mile. I basically used her results to judge the difficulty of each mile and then just adjusted to what I thought would work for me. It was brilliant. And I ended up doing even better than I thought I would and having superb confidence throughout.
So for the Sedona marathon, I'm going to try it again! This time, the only Strava results I could find for the full marathon the guy's average pace was 6:25 for a finish time of 2:48. CLEARLY that's a few minutes faster than I can move, but the concept is the same. I added 2:55 to each mile, and an extra 12 seconds to the first mile (so I can warm up more slowly). My plan has me finishing in 4:06 and I have a little pace chart ready to go.
I did a "dress rehearsal" this afternoon to solidify my outfit/shoes/insoles/socks/gear choices and had a super confidence-boosting six miles. Woot.
The next part of planning is a morning-of itinerary and a list of race day essentials!
The countdown continues. (Obviously. Because time stops for no one.) We are precisely 9 days out from the Sedona marathon, which will be my third 26.2.
What have I been doing?
Drinking and Being Sick (unrelated, mind you)
I drank a lot of booze in Vegas (three nights in Vegas is just one too many if you wanna know my opinion). I ran 3.4 miles last week because I got really sick the weekend we got back from Vegas, so I was bed ridden on a Sunday from puking the entire night before. I know a restful week isn't such a bad thing (especially in this taper phase), and I'm trusting in the work I have done over the past few months.
In my two previous marathons I did not do two 20+ milers and I also did not do a 20-miler three weeks out (always 4 weeks out), so I know I am definitely in better endurance condition that previously. I also did more speed work, more hills, hit a mile PR (6:45) and a half marathon PR (1:53 in the middle of my 20-mile training run). I should be feeling really good about this training.
I nailed that final long run I was planning in my last blog post. And in my second week out, so far I've done two short runs (8 miles total) and I have plans for a marathon-paced 6-miler tonight, followed by a very relaxed 8-10 miles this weekend with a fast finish for confidence.
The plan for next week is REST, CARBS, and a couple of easy 3-milers throughout the week.
My "Swiss ball" aka "body ball" aka "exercise ball" has been my new companion. Last week I was doing crunches on it at work and hopefully no one saw me. This week I brought it home and challenged myself to some new moves. So many good core moves on the ball, that also work your arms/back/shoulders. Last night I added in some "hamstring curls" and "hip bridges" but due to my propensity to injure myself beyond what's reasonable, I am going to save those for after my race. ;)
I haven't done any of the heavier weight training I was doing before - taking a break from that until after the race.
I never stick to plans. Like, never. But I still LOVE to plan. I think that it's the planning that is the exercise, not actually following it. By planning something out, you think about it from all angles, develop goals, and in the back of your mind know what it is you are setting out to accomplish. The planning is the thing. I will share my Sedona marathon race day plan in my next post!
Even in two weeks I can tell I am improving already!!
3) Eating. I have gained ten pounds since the end of October, from a low of 110.6 to now 120.8. Most of it is muscle... I think. I eat meat every day now, but still not very much dairy. Other staples include rice, Clif bars, and almond butter sandwiches, along with eggs, kale, salmon and beans. I do eat beef and pork every week as well.
4) Drinking. I can't remember the last day that went by where I didn't consume one or more alcoholic beverages. I'm ok with that. Also, box wine.
5) Planning. Planning a race is my favorite. From picking out a race, to analyzing the course, to stalking people in the list of last years' race results. I originally set a goal for Sedona to finish in under 4 hours. My past marathon performances were 4:03 in LA and 4:09 in Lincoln. However, Lincoln was a MUCH better performance. Sedona is hilly...
So I still have some hill work to do. But I think my sub 4-hour goal is still achievable, since I'm running better than ever.
This weekend - last long run. Twenty miles and needs to include hills for sure. I also have to keep up with foam-rolling and stretching to keep my foot and hip from going to shit.