7/27/08

One Week Until Marathon Day!


Mileage for previous 7 months leading up to the marathon (Voomaxer chart from Facebook). I like the zig-zag design at the end.

After a day of complete rest yesterday, I had a nice trail run this morning and feel ready for the marathon. It is a little nerve-wrecking but I know it will be fun. My only strategy for race day is to stay loose and shoot for a negative split, where I get nice and warmed up for the first half, then accelerate to 8:00 and then 7:30 in a classic progression. I think I will try the 10-10-10. I will bring a pace chart, but truthfully may end up winging it since it is my first one. I know that if I go hard early on in the race I will feel it later which may wreck it for me. Also, I am not going to freak out about buying new gear for the event. The only thing I'm getting is an extra carb-flask. My shoes are good. I'm in good shape. I've run the terrain before in separate chunks.

I've been eating super clean (no sugar or refined carbs) and have dropped a few pounds this week, but now I'll start eating more complex carbs and on Thursday the carbo-loading begins! According the article, I need to be eating 600g of carbs a day from complex to simple 3 days before the event. I calculated 600g to be the equivalent of 40 slices of whole-wheat toast! My pre-race meal will probably be 2 slices of whole wheat toast with a pat of butter and organic jam. It worked well for the 20-milers.

What 600 g of carbs looks like:
12-13 cups brown rice
17-20 large bananas
20-22 medium potatoes
29-33 large oranges
53-60 figs
source: Organic Athlete

update
This fueling plan works for me: 3000 calories, 400g carbs, 50-25-25

7/23/08

Reading about Running

Right now I am reading an exciting page-turner called Ultramarathon Man by that mad runner Dean Karnazes. He's run 50 marathons in 50 days in 50 states, amongst other unbelievable achievements!

...AND he has a movie! >>

7/16/08

Taper - The Last Speed Workout

I looked at my training plan and noticed that today is the last speed interval run before the marathon. I am new to speed training and just barely learned to run at 8mph for 800m and 1600m intervals this year. It was cold earlier in the season, so I trained indoors on the treadmill and just set the incline at 1 to make up for lack of terrain and weather conditions. From there I would set the treadmill to the most difficult pace I could stand and do the intervals, taking note of my heart rate at different speeds. Then when I am off the mill I can roughly estimate how fast I am going by checking out my heart rate. My new pedometer also helps with that.

I looked at my log and noticed that my best time on my 5-miler was back in February, I did it in 47:09. So today I set out to make it my goal to beat that time. I ran it in 42:12, that is almost 5 minutes faster!

Time to:
- change the battery in my heart rate monitor
- eat and sleep well
- come up with a suitable marathon day strategy
- see if I need new shoes
- decide what to wear for the marathon!

7/9/08

Wash-N-Go

Four months ago I did a Wash-n-Go run. The goal is to do a "comfortably hard" 3-miler while the laundry is in the wash cycle. Though I didn't beat the clock, my times have improved, and the heart rates have come down.

date time avg HR / max HR pace
3-11-08 32:22 160 / 190 10:47
7-9-08 25:53 157/185 9:45

...and my laundry is clean!

7/6/08

The Last 20-miler Before the Marathon

That was it! I finished the 3rd and last 20-mile run before the marathon, and now am on the taper phase. I do not know what happened this time, but around mile 17 I looked at my watch and noticed that I just might finish my run in under 4 hours. I sussed it out and felt like I had a little somethin' somethin' in the fuel tank, a little "money in the bank" so to speak. Just then a massive adrenaline rush kicked in I said to myself "heck yeah LET'S DO THIS!" So I booked it on the homestretch to finish the run in 3:40:21 which is about 26 minutes better than last 20m a PR! This is a great boost in my motivation and confidence for the big 26.2.

Time for a chuckle: Insert witty T-shirt slogan here!

Kaiser Half-Marathon

Fun times at the 35th Annual Kaiser Permanente San Francisco Half-Marathon & 5k presented by Pamakid Runners! This is a nice race to ...