If you've been following my blog, you know my goal is to BQ (Boston Qualify) at Sunday's Rock-n-Roll Arizona Marathon. There are about 10,000 marathoners and 25,000 half marathoners, so this should be quite a spectacle. My youngest daughter Lana is flying down with me for a mini-vacation, and to be my cheering section at the start and finish lines.
My last marathon was back in October, and I did a terrible job following my race plan. I am fairly well trained, I think, for trying for a 3:20 in Arizona, but by no means is it in the bag. I am confident I can do it if I race smart, eat right, don't go too hard too early, and nothing out of the ordinary happens.
Start to Mile 5: Run at 7:45 per mile, which will translate to around a 155 HR, although what with race excitement it may be higher. RPE should be reasonable, since my last MAF test showed a 150 HR at 8:00 per mile for 5 straight miles (after 20 minute warmup). Time to 5 mile marker: 38:45
Miles 6 – 13.1 (halfway): Run at 7:40 per mile. RPE should be a notch up, but not hard. Time to the halfway point: 1:40:40 or so.
Miles 13.1 – 23: up to 175. Run at 7:35 per mile. Again, a little higher up the RPE scale, and I expect my HR to start to rise around mile 17. My long training runs showed a steady HR for the first 17 miles, then an upward climb after that. In my past marathons, mile 18 to 22 have been where the trouble starts so I need to run this part smart and steady. I should see the 18 mile mark at 2:18, and the 23 mile mark at 2:56.
Then to the end: Run at 7:30 per mile or faster. This is where I need to kick it to ensure a sub 3:20 at the finish line.
Nutrition Gu gels, my on-board fluids, and on-course water and energy drinks. I’ll have some Endurolytes along that I’ll take in the morning and at the 10 mile point. I'll use my Amphipod RunLite Trail Endurance that worked well in Portland, and I'll load it with 6 gels, a snack bar, and 21 oz of a Carbo-Pro / Gatorade mix. I'd have a gel at 15 minutes then every 45 minutes, and half a bottle of at 5, 10, 13.1, and 18 miles, with water on the course to dilute.
I think I weighed myself down with too many varied foods in Portland (I had some slight discomfort the last few miles), so I'm going to drop the candy and just go with some bars and organic cereal for about 400 calories in the morning.
I also have to make sure to jog the water stops. Looking at my Garmin during the Seattle half, I was surprised by how much my average pace dropped during a short 30 foot walk of an aid station and how long it took to get it back up.
So there it is. Time to bring it on Sunday!