View Workout (Jennifer Jones)

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September 23, 2018 (Morning)

Exercise Type: Run

Comments:
Red carpet...

Ok lady! You have to know you are fitter than ever! Just look at all of your mid week speed and tempo work in the 7’s and 8’s and 9’s .....workouts like August 29th just to name one!
And then if you look at all of the easy and up tetempo type runs in the 10’s and 11’s combined with the alien half and long runs like August 8th, you have to know you are ready for this race.!!!

Now, It will be warm. We have to take that into consideration. I do not think you should go out as fast as you would on a 50 degree day like in jax.

BUT, I do think you should trust in your fitness and take some chances keeping in mind this is all a tune up for the full.

I highly suggest that you take the first half of this race to feel as comfortable as possible. I think you can go out the first 7 miles at 10:15 to 10;45 pace depending on the terrain and conditions and feel pretty descent and in control.

I think you can have some or many of the miles in this race at sub 10:30 if you can get with a good crowd and as long as you don't try to go out too fast.

.Do not go out in close to 10 flat pace. I repeat do not go out in 10 flat pace if you can help it at all!!!

There is a big difference in effort between a 10:30 mile and a 10 min mile so be sure to remember that!!!

At mile 8, assess how you are feeling. At this point, a lot of people will be slowing down. If you were rolling in the 10's and want to take some chances, now would be a good time to push the envelope a little. Look ahead and try to pass anyone you can. If you went out conservative enough, you will still have room to grow in mikes 8 through 13.

Do whatever you can or have to do to maintain pace or even speed up.

I highly suggest that you take 100 calories of fuel by mile 5 and 9, and plenty of drink along the way.

Again, with the heat, comes earlier fatigue but as long as you know that and adjust your pace, you will be ok.
Don't freak out if you see 11 min. Miles or something. You have nothing to lose in this race and it's just a tune up for the full!!! There are no expectations!
Just run;)

Like I always say, You will have low points and high points during the race, but if you take that fuel, it will kick in and especially help you at the latter stages when your body is starting to run out of glycogen.

Have fun with the girls and race like you always do.