Wednesday, November 30, 2011

Rocket City Marathon Training - Final Week

My last long run before the RCM.  
8:05 AM, 16.08 miles, 2 hr 02 min 47 secs, pace: 7:38 min/miles
By the numbers, 7:34, 7:42, 7:41, 7:32, 7:31, 7:37, 8:00, 7:34, 7:34, 7:37, 7:36, 7:43, 7:55, 7:43, 7:31, 7:24, .08=7:05 pace

Nice run with the exception of being tackled by a large boxer within the 2nd mile. I scrambled back up, accepted the owner's apology and resumed my run. I used this run to test the nutrition I would utilize during the race. I have been running without any race nutrition, so I needed to practice feeding during a race. I also need to know if the gel will agree with my stomach. I used GU-Gel Lime Sublime last year. It worked ok, but a little thick to get down. My friend Matt " Iron Man" Hames suggested I try Power Bar Energy Gels. I try the vanilla favor and found it very palatable and not as thick as the Gu-Gels. I consumed one at mile 6 and mile 12.

So my race nutrition  this year will be Power Bar Gels.

Thursday, November 17, 2011

Rocket City Marathon Training

My plan for tapering for the Rocket City Marathon is to run 20 milers alternated with 16 milers. I ran a 20 miler Saturday and a 16 miler today. I hope to run a 20 miler next week with one more 16 miler about 8 to 10 days before the marathon.

I managed a pretty good run today, but I slipped into some 8 minute miles. I had side stitches and lost my pacing and did not seem to be able to pick it up again. I did finally manage to pick up the pace and finish pretty strong.

Date: 11/17/2011 8:50 AM, Distance: 16.09 miles, Time: 2 hr 05 min 28 secs, pace: 7:48 min/miles. Miles by the numbers 7:34, 7:38, 7:43, 7:29, 7:42, 7:46, 7:54, 7:51, 7:53, 8:02, 8:09, 8:01, 8:04, 7:51, 7:45, 7:26, .09=7:15 pace