View Workout (Debra Hancock)

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Space coast marathon

November 26, 2017 (Morning)

Exercise Type: Run

Comments:

Ok missy... you have come a long way these past couple years and you are truly the fittest you've ever been!! I think if you look back at many of the long runs in this build up, specifically, the 24 miles at 8:30 pace but also even ones like the 18 miles at 9 min pace and the super fast 10 miler the week before coco, you have to know your endurance has sky rocketed!!!

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 8:20 to 8:40 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 get behind tall men!

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 the chews every 4 miles or so. If you need a quick gel at mile 14 or 15 , go for it.
But I think between the chews and the Gatorade stops , that will be enough fuel to keep you going.

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! There really is no pressure at all. You are well prepared and Just finishing with no regrets is all that matters! Even on a bad day, you can run this race well, so remember that!!!