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Post by frojoe23 on Oct 10, 2007 9:18:29 GMT -5
Alright, alright, alright!
Last long run for the group is Sunday at 8AM with location yet to be determined. I think the plan for Sunday is a dress rehearsal for the big day. I'll advise you not to wear your race shoes for the marathon (should have worn them on Saturday). Don't need to wear your race singlet but probably go with the shorts. Remember to go through your pre-race routine. Get up 3 hours early and eat the usual pre-marathon breakfast.
Expect this run to be 22-24 miles or so. Gradually picking up the pace as we go. The last hour or 10 miles should be close to race pace. May feel taxing considering we are holding off on the taper.
Currently, I guess we have two possible locations for the run. I'll give the pros and cons for everyone and then you can give me your two cents from there.
1) Mason Road -
Cons: Trying to get in 22+ means that we will have to find a little room at the end out towards the dam or add on at the end.
Pounding the pavement may not be the best thing for our legs.
No marks for the miles - I only have rough estimates for the various turn-around spots. Will have to run more on feel.
Pros: Allows me to set out Powerade along the course and then to pick up our trash later.
Since it is a rolling course, will do a good job of simulating New York for Rob. Also, the return trip should fly by. Can run a fast time out here as witnessed by the Summer trip out this way.
Also, was a con. But have to run on feel - allows you to make adjustments in that last hour based on how you feel (something you need for marathon running). Won't get too crazy getting caught up with the watch.
2)Canal
Cons: Flat and boring as heck.
Won't have the opportunity to set out water. Not a lot of access points to either sit it out or pick up our trash afterwards. We will need some bike support for hydration on this run (this is where we need to ask Dennis for help. Jackie said she is willing to ride with us if we choose to run here)
Pros: Miles are marked. Will be able to get some feedback in that last mile.
Not paved - shouldn't beat up our legs that much.
Well, there you go guys, tell me what you think and we'll go from there!
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Post by baldisbetter on Oct 10, 2007 13:19:25 GMT -5
Mason is my vote. My confidence is coming back after my flop at Harrisburg. So I’m looking forward to a rolling course workout. Let me know if you want to use the Hawkins Project van. It’s easier to jump in and out of for beverage set up.
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Post by frojoe23 on Oct 11, 2007 9:22:54 GMT -5
This looks to be the plan for Sunday. Take a look and familiarize yourself. Should be a fun one. We'll all run to the turn around together so nobody gets lost (Dave). Then take a mile easy on the way back before unleashing from there! www.usatf.org/routes/view.asp?rID=170494 |
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Post by wvrunner on Oct 11, 2007 11:31:37 GMT -5
Great choice guys! I biked this alot during the summer so I'll give you a word of warning. Before you get to 220 you will turn right to head out toward the lake. you will go about a half a mile and see a church to your left. Just past the church on the left is a house with two dogs who will chase you (only for a short distance). I think you'll be ok but just a heads up. have a good one.
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Post by frojoe23 on Oct 11, 2007 11:38:00 GMT -5
Dennis, you are welcome to come out and lend us some support on the bike!
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Post by frojoe23 on Oct 11, 2007 13:43:18 GMT -5
Okay guys, here is the deal. I am going to set up drinks at miles 4, 8, 11, 14, 18 on our route. Don't worry...it's really only three stops. Rob, saw that they are using PowerGels at New York - I have a few so I can set them at the 14 and 18. Marine Corps has Clif Shots at 14 and NYC has PowerGel at 18. I figured that I'd probably be taking two during the race. One at the stop and one in my shorts for later.
Marine Corps has JellyBelly Sport Beans at 19, so I may set some packs of Jelly Bellys out (sorry can't find the Sport Beans). Marine Corps also has oranges at 13.5, so I may set a few out at the 14.
I only have one pack of Clif Shots left, so if any of you guys have some packs, you can give them to me and I'll set them out. Or if you just want to tuck them into your shorts, just remember 14 and 18. Likewise, Rob if you have any Powerade, you can dump it off to before Sunday morning and I'll get it out there for you. Or you can just wear your fuel belt.
Just let me know what the deal is. I know I'm being anal about this, but I think it is important to prep your body for this drinking and eating rhythm on your long runs.
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Post by burgrunner on Oct 12, 2007 11:55:53 GMT -5
Jaron- I picked up the Jelly Belly's and I got some spray paint to mark the miles. Rob- I found this on Let's Run, thought you might like it. www.youtube.com/watch?v=GKI8cedHxm4Dave- Sounds like you may have had a tough workout yesterday evening, hope you're ready to roll on Sunday! |
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Post by frojoe23 on Oct 14, 2007 17:44:52 GMT -5
Here's the recap of the last long run for the group. (Put up your splits, guys).
Let's start off with the bad news. I didn't have any tables to set out and put drinks on, so I had two aluminum trash cans and decided to just turn the lid upside down on top and set the drinks out there. I got down there early to set things up and just set out the first can and was going to set out the drinks when I got back after setting out the drinks at the turnaround and then the second spot for the can. But when I got back 30 minutes later, my can was gone. So I had to set the drinks and stuff on the road. The second can was there on our way out and still there on the return trip. So after the run, I went out to pick up our trash and clean up. Well, now the second can was gone. Not only the can, but two water bottles, a PowerGel and I believe there was an orange left on the table. Most importantly, Rob dumped his gloves here - they were gone as well. There was no sign of the water bottles or anything. Why would somebody take a PowerGel and an orange? I don't care about the can, but I am very sorry about Rob's gloves! Luckily my Lehigh shirt was still at the turnaround, so I wasn't wiped clean on the day.
Now on to the actual run itself. We took it easy on the way out, because all of the work was to be done on the way back. We stayed together for the most part, but at around 5 in, we kind of pulled away from Rob (enough for him to get lost and run extra). But we were all together at the turnaround. We ran one mile together easy on the way back and then tried to run the last 10 miles just like the first 10 of the marathon. (Take a few miles to find a rhythm and then the last 6-7 should be at marathon pace). I think the two times I have done, this it is one of the hardest things I have ever done. You are trying to run at marathon pace and remain comfortable after you have just run 12 miles.
The pace was light on the way out and I only started to loosen up in the last two on the way out. On the way back it was tough. Dennis says that you can roll out there and he's right, but it is way hilly. Coming back up Frederick Street was the worst part (Dan probably could've told us all that).
So here is the splits - Going Out: 8:00, 7:58, 6:29, 7:00, 6:55, 7:10, 6:53, 6:35, 6:52, 6:24, 6:05. Out in 1:16:21 (Pretty good considering those first two at 8:00 early)
On the way back: 6:64, 5:50, 5:24, 5:26, 5:30, 5:08, 5:40, 5:35, 5:54, 5:34, 5:24 (Felt good - apparently too good and the 5:08 killed my last 5). Back in: 1:02:20
Last 10 miles in 55:25 (5:32.5 pace).
Bottom line: Last 9 miles in 49:35 (5:30.5 pace on a nice hilly course)
Last year before Chicago: Last 9 miles on Canal in 49:39 (5:30.5 pace on flat course)
I wasn't happy after the run until I got home and crunched some numbers. I feel better about it after I compared it to last year's last long run.
On another note - Rob, Jeremy, Dave all looked strong coming in and I think we are all ready to roll.
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Post by baldisbetter on Oct 14, 2007 19:02:24 GMT -5
Jaron:: Today's run was a great experience. One I will remember for a long time. I truly appreciate the effort that you put into setting up the run.
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Post by burgrunner on Oct 14, 2007 19:11:22 GMT -5
It felt very smooth and relaxed today, which was pleasing! My first 11 splits were obviously close to yours. I was 1:17:45 out to 11. On the way back, I was 6:54, 6:51, 6:38, 6:40, 6:51, 6:26, 6:54, 6:47, 6:41, 6:16, 6:18, for an average pace of 6:38 for the last 10. This is a little slower than I would have liked, but I felt good and I didn't push too hard.
I stayed comfortable and tried to hit a rhythm on the way back. I made a conscious effort to push just a little more the last two miles (because 20 miles is where the race really starts) and they felt more comfortable that the previous 20.
Now the hard part begins, surviving the taper! Most of the hard work is done, and we all look ready. Good job today, and sorry to hear about the abducted goods. Who knows, we may spot them later on at the "Magical Forest Cafe", along with our photographer!
Thanks for setting everything up Jaron, we really appreciate it!
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Post by mertz on Oct 15, 2007 9:06:20 GMT -5
I have to agree with jeremy. This might have been the most relaxed i have felt in a long time. The splits i got were 6:35, 6:23, 6:33, 6:52, 6:12, 13:43, forgot to hit my watch, 6:41, 6:11, 5:38. I think I had to much left at the end. Sorry to hear about your gloves rob. Thanks jaon for setting everything up. It helped out alot.
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