Philly Marathon Race Plan

I've gone back to my roots for this race. I'm actually writing a race strategy for Philly. I want to incorporate a lot of the lessons learned throughout the year and make a clear execution plan for the race, so we'll see how well I do at remembering it on race day! I'll come back after the race and do a race report against the plan below.

I did a short run yesterday and had some issues with my left calf. The same stuff I've been dealing with, but now that it was 4 days before the race I had a new level of care about it. I got a calf sleeve at Delaware Running Co. and wore it most of yesterday - it seemed to help. It was only $13, which had me worried - I'm used to paying $50 for anything compression related! I'm thinking using one of the pace teams, but my issue is that I really want to aim for 3:45, but they only offer them at 3:50 and 3:40. I may talk to them at the Expo to see what their strategy is. I can always start with the 3:50 group and then kick it if needed.

Oh...and I'm not wearing a watch for this race. Nada. If I do, I'm a slave to it and I watch it religiously, for better or worse. If I see I have time to spare, I slow down. If I see that I'm falling behind, I lose all hope. So, I'm going to eliminate the chance that I'll falsely influence my strategy. They have clocks on course (supposedly every mile, but we'll see), so I can get feedback that way. They at least have markers at the 10K, 13.1 and 20K (maybe? Something around there), so I'll get some indicators along the way. I don't know if I've fully embraced this yet, but I'm going to force myself to. I need to experiment with it and see what happens.

...watch!

3 more days!!

Overall Strategy:

· Steadily increasing RPE. Start out medium and push toward the end. MED TENT OR BUST.

· Maintain good form throughout. Use quads, glutes and lower abs, not calves and hamstrings.

· Limit fluid intake so that stuff isn’t swilling around the tummy. Main fuel is from gels every five miles. Supplement with Gatorade (no water) as needed.

Miles 1 – 7: Waterfront and Center City

Goal Time Completion: 1 hour

· Don’t go out gangbusters. RPE of 5-6

· *Gel @ mile 5 water stop.

Miles 8 – 13: Zoo/Park

Goal Time Completion: 1:50

· Stay focused. FOCUS on good run form (work the quads, glutes, strong core).

· RPE: 6-7.

· Mile 8 is uphill, by Drexel. The whole climb is only 100 feet, but the whole mile is uphill.

· Sharp uphill right after mile 9 marker, 50’ total climb (through the park?)

· *Gel @ mile 10

· Sharp downhill around mile 10.4 until mile 11

· Little climb at mile 12.5, right after Art Museum.

Mile 14 – 19.5: Out to Manayunk

Goal time Completion: 2:45

· *Gel @ right before mile 15, maybe 14.5

· RPE: 7-8

· Head up, FOCUS on good run form. Stay mentally tough and keep the big picture in mind.

· Steady up and down, nothing substantial for elevation.

Mile 19.5- Finish

Goal time Completion: 3:43

· *Double caffeine Gel @ mile 20, after turn around

· RPE: 8-10. ALL OUT. HAUL ASS. GO BROKE OR GO HOME.

· *Grab a gel at mile 22 water stop in case needed for later

· Gel @ mile 24, if needed

· Mile 25 – finish is uphill, about 50’ climb