View Workout (Rahul Razdan)

Return to Log

Race Day

November 26, 2017 (Morning)

Exercise Type: Run

Comments:
Space coast marathon!!!

Ok... I hope you know you have come a long way these past couple years and you are truly the fittest you've been in a long time. !! I think if you look back at many of the long runs in this build up, specifically, the 18, 21, 22 mile ones in October with great marathon pace efforts in there, but also even ones like the fast 10 miler on November 11th and your 13.1 mile efforts in late summer you have to know your endurance has sky rocketed!!


I know you've been dealing with some hamstring/calf pain and that stinks, but please know it has not hindered your training much at all. Between your mid week speed sessions and tempo runs on wed. Nights, you have to believe that you can race very well even on a bad day!!!

Then if you combine that with all the fast tuesday/Thursday track sessions with some of the tempo runs you've been able to get in midweek, (specifically sept. 27th) you have to believe you are fit.!!!

As we discussed, I think the first 3 miles should be 8:30ish and no faster.
The idea is for the whole first 10 miles to feel as comfortable as possible..I think anything between 8:15 to 8:30's would be a good goal to shoot for but I don't want you obsessing about pace too much. Just go out with a crowd that feels comfortable. Try to let others do the work for you if possible.

For Miles 11 through 20 we really want to get in a groove. Start to increases effort and know you are fit enough to knock off some fast miles below 8:20. Remember you will have highs and lows during this point. The lows will makes you think twice about everything, believe me I know, .... but just keep putting one foot in front of the other. At some point,The glycogen will kick in or the wind will be with you or you will catch up to some people who went out too fast!
The low won't last forever.

I highly suggest taking a gel or 100calories fuel with water around miles 4, 10, 15 and 20. If you need a quick energy boost get done gstkrade in there too. Fuel is key. You will need it for later stages of race!


The Last 6 miles- will be a fight. You will hurt some but it's just temporary pain that you are used to in training. You have to keep remembering that this is your first marathon in a looking time. There really is no pressure at all. You are well prepared and Just finishing with no regrets is all that matters! Like I said, Even on a bad day, you can run this race well, so remember that!!!

Look back at some of your training runs. If you can run in the 7's for some long runs you can run in the low 8's for this race!!

------------------------------------------
splits
mile 1 8:15
mile 2 8:00
mile 3 8:11
mile 4 8:07
mile 5 8:01
mile 6 8:12
mile 7 7:59
mile 8 8:13
mile 9 8:07
mile 10 8:09
mile 11 8:01
mile 12 8:34 --> starting feeling hamstring
mile 13 9:13
mile 14 9:12
mile 15 9:02 --> deb caught up...tried staying with her
mile 16 9:34
mile 17 10:33 --> 3:40 pacer passed me..so dialed it down
mile 18 11:19 took every water break
mile 19 11:22 took every water break
mile 20 12:35 walk/run
mile 21 12:19 walk/run
mile 22 12:48 walk/run
mile 23 14:00 at this point..know I will make 5
mile 24 16:26 son met me..walked with him
mile 25 17:52 walked with son
mile 26 13:43 decided to jog..to finish out