Marathon Goals
Sunday is race day - the North Olympic Discovery Marathon!
The week so far...
Monday was a rest day. On Tuesday I ran an easy 6 miles on the trails at about a 9:10 pace. Wednesday, the plan had called for 7 miles, with 2 miles at marathon pace. I did 5 (with 2 at marathon pace) because of some time constraints with meetings. No big deal. It's a taper, right?
Thursday, was a rest day (as far as running goes). I flew into Seattle last night and am staying with my sister.
Friday will be an easy 4 miles (with 6 X 100m strideouts) and Saturday will be an easy 3 miles just to stay loose. That one MUST be followed by pancakes! The race expo is Saturday afternoon and my mother and I will take the Bainbridge ferry across and drive the rest of the way to Port Angeles. We'll go to the pasta dinner on Saturday evening, and then we'll be staying in Sequim near the race start. Hopefully I'll also get a chance to meet up with another blogger - Sarah.
Marathon Goals
1. [Minimum goal] 3:59:59 -- without cramping!
2. [Realistic goal] 3:55
3. [Stretch goal] 3:50
Strategies
Pre-Race
We're staying in Sequim, just a couple blocks from the race start, so I'll be able to sleep fairly late (I hope). I do not plan on eating much at all prior to the race. Recent articles I've read describe how you especially do not want any high-glycemic index foods within 3 hours of racing since it will elevate your blood sugar (causing insulin release), which then reduces the fats-to-fuels conversion and increases the rate of carbohydrate metabolism (faster muscle glycogen depletion). I've done all my long runs without eating anything prior. I've had no problems. Still, if I'm up early enough, I will probably try and take in some "Sustained Energy" and maybe a Hammer Gel -- as long as it's more than 3 hours prior to the race. This is just to top off my liver glycogen stores (muscle glycogen stores do not drop while sleeping).
I also like Sarah's plan to get a little caffiene. Now, where is that Starbucks?
Fueling/Hydration/Electrolytes
The race is providing HEED along the course and I've been training with it. I've looked at the distribution of aid stations and calculated how much to drink at each one (6 to 7 ounces). I will also supplement with several Hammer Gels along the course (there are two aid stations providing them, and I'll carry two as well). This will be be mostly if I decide I want some variation. I'm planning on taking HEED at every station, so as long as it's mixed at full strength I should be getting enough calories.
Electrolytes are the big issue. My biggest problem has been cramping in the last 5 miles. Since a number of runners have recommended taking electrolyte supplements, I will do so in this race for the first time. Most runners have been using "Succeed!", but since I was ordering products from E-Caps anyway, I went with their "Endurolytes". I've been using them on all my long runs. I plan to take one tablet at each aid station (with HEED). That's an average of 3 1/2 to 4 tablets per hour. From the advice I've received, that should be sufficient (though I'll carry a few extra). I'll also make sure to do plenty of stretches over the next couple of days.
Next post will be from Seattle!
C-Ya
The week so far...
Monday was a rest day. On Tuesday I ran an easy 6 miles on the trails at about a 9:10 pace. Wednesday, the plan had called for 7 miles, with 2 miles at marathon pace. I did 5 (with 2 at marathon pace) because of some time constraints with meetings. No big deal. It's a taper, right?
Thursday, was a rest day (as far as running goes). I flew into Seattle last night and am staying with my sister.
Friday will be an easy 4 miles (with 6 X 100m strideouts) and Saturday will be an easy 3 miles just to stay loose. That one MUST be followed by pancakes! The race expo is Saturday afternoon and my mother and I will take the Bainbridge ferry across and drive the rest of the way to Port Angeles. We'll go to the pasta dinner on Saturday evening, and then we'll be staying in Sequim near the race start. Hopefully I'll also get a chance to meet up with another blogger - Sarah.
Marathon Goals
1. [Minimum goal] 3:59:59 -- without cramping!
2. [Realistic goal] 3:55
3. [Stretch goal] 3:50
Strategies
Pre-Race
We're staying in Sequim, just a couple blocks from the race start, so I'll be able to sleep fairly late (I hope). I do not plan on eating much at all prior to the race. Recent articles I've read describe how you especially do not want any high-glycemic index foods within 3 hours of racing since it will elevate your blood sugar (causing insulin release), which then reduces the fats-to-fuels conversion and increases the rate of carbohydrate metabolism (faster muscle glycogen depletion). I've done all my long runs without eating anything prior. I've had no problems. Still, if I'm up early enough, I will probably try and take in some "Sustained Energy" and maybe a Hammer Gel -- as long as it's more than 3 hours prior to the race. This is just to top off my liver glycogen stores (muscle glycogen stores do not drop while sleeping).
I also like Sarah's plan to get a little caffiene. Now, where is that Starbucks?
Fueling/Hydration/Electrolytes
The race is providing HEED along the course and I've been training with it. I've looked at the distribution of aid stations and calculated how much to drink at each one (6 to 7 ounces). I will also supplement with several Hammer Gels along the course (there are two aid stations providing them, and I'll carry two as well). This will be be mostly if I decide I want some variation. I'm planning on taking HEED at every station, so as long as it's mixed at full strength I should be getting enough calories.
Electrolytes are the big issue. My biggest problem has been cramping in the last 5 miles. Since a number of runners have recommended taking electrolyte supplements, I will do so in this race for the first time. Most runners have been using "Succeed!", but since I was ordering products from E-Caps anyway, I went with their "Endurolytes". I've been using them on all my long runs. I plan to take one tablet at each aid station (with HEED). That's an average of 3 1/2 to 4 tablets per hour. From the advice I've received, that should be sufficient (though I'll carry a few extra). I'll also make sure to do plenty of stretches over the next couple of days.
Next post will be from Seattle!
C-Ya
posted by Kurt in Boston at 9:56 AM
4 Comments:
Sounds like a great plan. I practiced in long runs, but this is the first time I'm using electrolytes in a race. I hope they make a difference. Good luck and I'll see you there!
good luck kurt! how exciting after all of the training and high mileage!!
Hope you have a great race. I'll look forward to the report.
Wow... a race that provides Hammer products?? Suh-weet.
Have a great race! I see 3:50:00 in your future. Looking forward to catching up with you Sunday night. :)
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