Goals:
2009 splits – 12:32:02 – 1:01 / 7min32s / 5:44 (19.51mph) / 6min 11s / 5:33 (12:43/mi)2010 splits – 11:51:07 – 1:03 / 6min57s / 5:45 (19.47mph) / 6min41s / 4:49 (11:02/mi)
A Goal – 10:59 Dream goal (very unlikely) - splits 1:03 (1:31/100yd / 6 min / 5:40 (19.77mph) / 5 min / 4:00 - (9:09/mile)
B Goal - 11:35 - splits 1:03 (1:32/100yd) / 6 min / 5:50 (19.2mph) / 5 min / 4:30 (10:18/mi)
C Goal - Finish! After all, that's what I am here to do and stuff happens.
Mental Goals – I will be emotionally "even" for the entire run, not allowing anything to get me too up or too down, until I'm within 2 miles of the finish. It will all be "up" from there. Race with joy and gratitude.
Keys for Success:
- Swim: draft, reserve effort
- Bike: even or negative split the 3 loops; keep heart rate in a reasonable zone (well below 133 after 1st 1/2 hour), averaging ~126
- Bike: relax shoulders, hold aero position; full pedal stroke; nutrition and hydration early on bike.
- Run: smooth, "easy" run pace during 1st half of the marathon; hip position; forward lean; 90 strides/min; maintain heart rate in a reasonable zone; negative split, at least in effort.
- Finish strong, with joy and gratefulness
· Plenty of sleep – 7.5-8hrs
· Daily quiet time: gather mental energy, visualize race, mini meditations, affirmation questions.
· No caffeine for at least 3 weeks
· Minimize stress and avoid negative people around you
· Very low fiber consumption beginning Saturday
· Revisit key sections of course in training: morning swim, bike different sections, run along lake, ride the run course!
Race – Night before:
- Eat early
- Shave, sunscreen
- Double check Special Needs bags
- Lay out clothes, etc.
- Mental – meditation, affirmation, visualization
4am Wake up
4:05 Bathroom; Eat banana, 2 spoons of almond butter, ½ bagel, start sipping Perpetuem bottle; 1 immodium pill; supplements (magnesium, calcium)
4:15 Shave; Tri shorts and top on; Sunscreen arms, leg fronts, lower back, neck, face; Heart Rate monitor on; last minute stuff; Bathroom; checklist; Pack car;
4:45 Leave for race, sip energy drink
5:00 Race site: Bike ready: Perpetuem bottle, aero bottle with water and Nuun, 2 SaltStick tubes, computer, pump tires, check bike; Bento bag: extra electrolytes, Hammer Bar pieces, 1 gel bottle (full strength), tube with 3 Immodium pills and 6 caffeine ½ tabs, butt wipes; Body marked; Arm Warm-up; Have Linda sunscreen upper arms, shoulders, calves; wash hands; pump and sunscreen to Get Sladed Nation; Drop Special needs; Arm warm up, stretching, focus, visualize, relax, be grateful to be here
6:20 Wetsuit on, body glide, 1 gel, goggles and cap; drop warm up bag; take 1 caffeine tab
6:40 In the water, swim warm up
6:50 Get into position, just behind the front row, around center, face in water
SWIM Goal: 1:03 (63 min) note: ~1:28/100yd pace = 1:01:35
Keys for Success:
- Face in water frequently while waiting
- Fast first 200m then find someone to draft behind
- Efficient pull
- Increase kick slightly last 500m
Technique Focus:
Relaxed and strong
Steady and even-paced
Mental:
“What would it feel like to flow like water?”
"You've done the work."
"You are strong"
T1 (Transition1): wetsuit off; get bag; dump bag, wetsuit in, goggles/cap off into bag, towel spread; put on: socks, shoes, arm warmers, gloves, glasses, helmet on; race belt/number on while running; running mount on bike; Ride under control - it's not a sprint!
Bike Goal: Ride steady in order to run strong - 5:40
Keys for Success:-Monitor HeartRate - keep below 134; early on in low 120’s
-Resist the excitement - first lap fairly easy, holding back; increase effort slightly on 2nd lap; work the 3rd lap without losing sight of the run
-Stay alert - avoid other riders and cones
-Head check top down: Aero position eyes up, neck and shoulders stretch, hydration/nutrition, breathing, flat back, stretch back, full pedal stroke
-300 calories per hour – 4 Hr. Perpetuem bottle for lap 1 and 3, Hammer gel bottle for back up
-Hammer bar pieces on 2nd lap.
-Water - sipping 16-24 oz per hour as needed
-Electrolytes – after Nuun spiked water: SaltStick capsules every 20-30 min; more if hot
-Caffeine ½ tabs half way up, end of lap 1, ½ way down lap 2, turnaround of lap 3
-Immodium at final turnaround.
Technique Focus:
Head check top down: Aero position eyes up, neck and shoulders stretch, hydration/nutrition, breathing, flat back, stretch back, full pedal strokeRelax shoulders
Relax into elbow pads
Stretch neck and back early and often
Head tucked, eyes rolled up
Mental:“First lap is a warm up”
"What would it take to easily choose my greatness?”“Sh’ma Yisrael…”
Spiritual journey
T2: shoes off at dismount, handoff bike, helmet off, socks off; compression socks on, shoes on; 2gel shot blox, 2 SaltStick bags, gel bottle belt, and wipes in pants; glasses back on if taken off, hat on, race belt moved to front, “Be Strong at the End!”
Run Goal: 4:00 (9:09/mi) to 4:30 (10:18/mi)
Keys for Success:
-Resist the excitement - walk/jog first few minutes to ease into the run to protect the heel and control heart rate - low 120's early, low 130's in last miles-Focus on form - hips forward, forward lean with back straight, high cadence
-Take regular walk breaks - 5 min run, 30 sec walk or at every aid station
-Start at easy pace, holding back until later miles
-Take in gel or chews every 15 minutes; water every aid station
-Electrolytes - SaltStick capsule every other aid station
-Base pace on Heart Rate and perceived effort, NOT mile pace
Watchwords:
“Hips forward”“This is a spiritual quest.”
“Be even. Be in the present moment.”
"Easy, then light, then effortless"
Mental:
“First lap is a jog”
Emotionally EVEN
“What would it feel like to run with grace, with speed, and with pure joy?”
"What if right now I am a far greater athlete than I ever imagined?”
“What have I decided is not possible that truly is possible.”
Be on a spiritual journey
0-3 miles: Jog / easy pace with 30 sec walk breaks at every aid stations. Breathing.
3-16 miles: Focus on form and efficiency. Monitor heart rate (below 128). Nutrition and hydration.18-20 miles: The race begins. Monitor heart rate (low 130s max)
20-26 miles: Be strong at the finish. Monitor heart rate (build from 130 to mid-130s, higher last 2 miles). Be in the moment.
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