Feeling 100%! Ready for the race!
Well, almost. I feel about 95% but I am hopeful that one last shakeout run + one last sports massage + one last rest day = 100%.
|I’m coming for you! (source)|
I had a great, confidence boosting run last night. Two miles to warm up, two miles at goal pace (8:31), followed by a two mile cool down. I ran my cool down too fast, but I felt so good! It was hard to stick to the plan.
Quick Training Recap
In the 15 weeks of training leading up to the taper I averaged 44 miles per week. Four of those weeks were 50+ mile weeks. I was pretty excited to compare this to my 2014 training where I averaged 31 mpw and peaked at 45 miles (and didn’t make it to the starting line). What an awesome improvement!
My long runs during this time included 16 miles (x3), 17 miles (x1), 18 miles (x4), and 20 miles (x2). Cutback weeks (x3) and race weeks (x2) had long runs of 13-15 miles, but per my plan these are not technically long runs. Best long runs included a twenty mile run with the final 5 miles at 8:31 and an 18 mile run with the final 10 miles at 8:40.
In addition to a weekly long run I usually had an additional 1-2 runs per weeks that were 10-14 miles long. Six weeks (out of 15) included 3 double digit runs.
|Disappointing finish at the time, but still a part of my marathon journey.|
This was an excellent training period for me. Yes it is frustrating that I missed approximately 2 weeks of running right before the race, but those 2 weeks do not completely negate the fact that I have put in a lot work to run this marathon.
I am having a hard time committing to a race goal, because I just don’t know how my body is going to hold up with two injury scares in the past couple weeks. If I had finished out my training as planned, based on my half marathon PR my goal would be 3:45 (8:32 pace). I think my training supports this goal.
However, considering my recent lack of training I am hesitant to start the race at such a fast pace. If I had prior experience with the marathon I might feel more confident, but I want to be sure to respect the distance. At this point I think I am going to use a strategy similar to what I used in Lansing last month, which was to start conservatively and slowly ratchet the pace down.
For the marathon I am thinking 8:50s for the first 9 miles, 8:40s for the next 9, 8:30s for the final push (or until I crash). This strategy is similar to how I handled my fast finish runs, so I feel pretty comfortable with this plan. This should easily get me under 4 hours, but I likely won’t come close to 3:45. I think I am okay with letting that goal go for now.
|I felt so confident after CC River Run.|
Alternatively I am considering starting at 8:45ish and aiming for nice even splits for the entire race. I don’t know which plan is better. Readers with marathon experience please feel free to chime in with your advice! I don’t want to sell myself short (the last half mile of my fast finish 20 miler was FASTER than my half PR pace), but I also don’t want to blow up with 6 miles left (I’ve run about 25 miles total in the past 3 weeks).
And just so it’s out there: if on race day I need to slow down due to aches and pains, I am going to slow down. While I am approaching my off season, I’d rather not start it with an actual injury (been there, done that). Also you can track me if you are interested (bib 415); splits for 7, 13.1 and 20 will be available.