On of my Coaches wanted us to think about our race plans. The best way to organize my thoughts is to write them down. This is my first attempt at a real plan... I kind of felt like I was writing my birth plan for the hospital when I had Cassie!!! ============================
Two weeks before make doubly sure to be hydrated properly and eat clean 100% -- journal every bite. Limit green leafy veggies day before!
Avoid any comments like "If my legs feel good". It should be "When my legs feel good"! Think positive! Negative thoughts or concerns often become reality.
I've trained as hard as I can. Believe I can achieve my goal and repeat it over and over again, so that the POSITIVE becomes my reality.
See BM for 2 or 3 stretching sessions before the Marathon
Monday 1/11 Massage
Wednesday 1/13 Check weather for race; pick appropriate apparel and ensure I have everything.
Friday 1/15 Leave work and drive course. Pickup packet on Friday (chip is in packet) Swim 6pm 8pm @ Williams Get good night's sleep -- to bed by 10pm (latest)
Saturday 1/16 Rest. Stay of feet as much as possible 30 minutes of viz (visualize race day!) To bed by 8pm Prep fuel belt and needs for Sunday (water and hammergel 4 10oz bottles) RACE CHIP AND BIB! Grilled Chicken, black beans, brown rice and salsa for dinner
Race Morning Wake at 3am - take meds - get dressed 3:30 1/2 Cup Coffee 1/2 C. Coffee... then you know what. Ezekiel English muffin with egg white Drink bottle of water Out the door by 4 Meet at America's by 5 for post race bag drop-off.
At Race Site: Potty Warm Up Drink another bottle of water Potty 30 mins before race start Gel 15 minutes before race.
Race Start Remember to start conservative; finish strong. Run by effort... don't stress about pace
Do my 4 - 1 intervals through mile 10.
Increase to a 5 - 1 interval for mile 11,
Increase to a 6 - 1 for mile 12 and run mile 13
Do your runs at a HM effort - just like in training. Don't worry about the pace numbers unless it's grossly too fast early. Don't stress on the climbs; I'll make up the time on the downhill. Be conscious of form; keep body in alignment... especially towards end of race. Drink at every water stop through mile 10, at least, even if I don't think I need it. Take additional Hammergel, just in case. Have fun. Appreciate what I can do now; what I couldn't even think aobut 3 years ago.
Post race Finish. Cry. Puke, if necessary (Kidding!) Chocolate Almond Milk! Eat / Hydrate Schedule massage