Friday, January 31, 2014

Surf City here we come!

The weather has been holding nicely, some clouds, temps below 60F the entire race and trivial winds. 

Done with running until 6:30am Sunday!  

Only 11 miles this week, some MP running in there...:

Date Miles Pace BPM WHR% Elev+ Elev- YPB
2014-01-28 Tue 3.3 8:54 123.7 63.7 23.3 23.8 1.603
2014-01-29 Wed 6.3 8:53 126.6 66.0 50.4 48.9 1.565
2014-01-31 Fri 2.0 9:11 123.5 63.5 7.3 8.6 1.567
Summary 11.7 8:57 125.2 64.9 80.9 81.3 1.57

I didn't mind the taper his week: I enjoy the gathering feeling of strength in my's run was a piddly 2 miles but the 3x10-20sec pickup sprints @5:30m/m felt amazing. A lot of wind by your ears when you run fast! 

I'll be meeting with with blog friend Arthur tomorrow at the expo. Last time I saw him was at CIM in 2011. This is going to be his last full 70+ his back doesn't like the last 6 miles too much and besides he's always been super speedy in the 10k and half marathon, so he'll be back to rocking them....more podium finishes in the 70+ AG no doubt ;) 

And now time for that great tradition...declaring the...

.....Race day goals!

1)  As always HAVE FUN. Rather than getting nervous, focus on how wonderful it is to be toeing the line and getting the chance to enjoy such an intense experience of mind, body and outdoors with 2000 other people. DO NOT TAKE IT FOR GRANTED.

This helps me melt away my nerves on race day..and nerves are BAD: adrenalin burns fuel just standing there!

Yes, I really REALLY want a PR, but there is an element of luck and some guesswork involved, so don't put all my beans on it.

2) Run a smart race: CARVE those tangents, HOLD the Chi form, TRACK the pace (ease off on the one hill, rock the downhill) , FUEL up every 5 miles and DRINK to thirst.

3)  My pace band is cut for a 3:53 marathon. That's an 8:53 m/m pace, which means 8:50 on the Garmin. If I can do that... it's a PR and  I'll be a very satisfied runner. 

Assuming no major surprises, by mile 16-18 it will be clear if this is the day...maybe push a touch faster if possible...leave everything out there...we need to do this again after September for the BQ.

If I don't PR but come in sub-4 I'll still be happy: it will only be the 3rd time that's happened and it's been 2 years since the last time.

If the conditions are good, but the starting pace just suddenly seems too fast or I fade massively during the last 6 miles despite my best efforts, I'll be disappointed. (And be wondering how the heck I could have done better. I may not be in 3:53 condition but I don't think I'm that far off. I'll be very annoyed at myself if I fold up.)

We shall see!


  1. Enjoy the race, the weather was nice and cool this AM and air is clear at least for this weekend.

  2. Wow your friend Arthur is inspiring to still run a marathon at 70. It shows you that age really isn't a barrier if you don't let it be and your health is good.

  3. Hope you have a great race! Love your goals! And goooo Arthur!


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