View Workout (Debra Hancock)

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November 3, 2018 (Morning)

Exercise Type: Run

Comments:
Ok my dear... Two things to remember and balance out.
First and foremost you are the fittest I’ve ever seen you!
But you are also not tapered and in the meat of marathon training!

So I want you to run hard and do what you can but I also want you to not worry about pace or records or certain times too too much as this is mostly a chance to run faster than Marathon pace.

I think if we look at all of your mid week tempo stuff, your unbelievably fast track stuff and then your long runs with and without Jen, it’s safe to say that the low 8’s can feel very comfortable.
13.1 is a very looooooong race.
We cannot think this is just a half.
So please take those first 3 to 4 miles to feel very comfortable.
I think anything from 8:10 to 8:20 would be perfect.

After about 4 miles, just run. Do your thing and pass people. Go ahead and take some chsnces if feeling good!. Remember you may have some miles that feel great but then you could have some where you are totally against wind and feel like crap and like you are going slow. Just keep putting one foot in front of the other. The conditions can change and so can your physical body.

If things feel hard, slow down, try to tuck in behind some people and regroup. You can always speed up again when feeling ready.

Just bc it’s colder don’t forget to drink. I would stop at the first or second aid station whether you feel like you need to or not. I think you should take two gels or packs of chews for about 150 to 200 calories throughout race.

Main thing to keep in mind, is that this is no different when you get up early on Saturdays and get your long run in. So don’t change much as far as diet except maybe carb up a bit extra today but nothing crazy.

Enjoy the scene. Enjoy the weather. Keep repeating to yourself and to your legs no matter how you feel at the end that you are fit and you can run well even in a bad day!!!