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November 3, 2018 (Morning)

Exercise Type: Run

Comments:
Savannah!!!!!!!


Ok my friend,
You have come a very looong way these past 2 years!!!!
I think you are more than ready to handle 26 miles whether you had run much the past month or not.
It’s not going to be easy.
No marathon ever is and I want you to go into it humbly and conservative,...However you have to look back at your workouts over these past 6 months to know that you’ve been training for this for awhile!!!

You’ve recorded PR’s in every distance multiple times since your last marathon so we know that even on a bad day you are inherently fast enough now that you can slow down and still beat your last time. Every long run or race you’ve done this summer was in extreme weather especially the 17 and 20 milers.
If you combine the long runs, your last two half races and all of your extremely progressive and top quality work on Mid week, you have to know you are fitter than ever.!! Even mid week runs like September 3rd and October 4th show that 11’s can be very doable...!!!

As I’ve alwayts preached, I think the first 10 miles of this race should feel especially easy and comfortable. I suggest an easy paced 6 min run and 30 sec. walk pattern.
This will be hard especially with crowds pushing you along but you must stay patient.
The idea is for the whole first 10 miles to feel as comfortable as possible..I think anything between 11:15 and 11:45 depending on wind would be a good goal to shoot for but I don't want you obsessing about pace too much. If sone mikes are a little slower or faster don’t stress. 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. After 10 miles, I would assess how you are feeling and decide whether you want to keep the same pattern, run more, or add more frequent walking. If you need more walking I suggest a 4/30 pattern. If you do more running, I suggest short walks every mile.
See how it feels to increases effort here and run faster on the run parts. Know and believe you are fit enough to knock off some fast miles during this part whether walking more or not!

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 reminding yourself of all the hard work you’ve put in and how you want no regrets after this one. There are Some moments in the marathon distance where it’s all about just putting one foot in front of the other just like you’ve done in bad days in training. . At some point, you have to believe that the 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. You can do this and do it well!!

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 that you are more prepared for even with calf injury. There really is no pressure at all. Just finishing with no regrets is all that matters! Even on a bad day, you can run this race well, so remember that!!!
I’m excited for ya!!!!

P.S.
Fueling:
I highly suggest taking fuel , gels or the chews like we talked about every 4 to 5 miles or so. So maybe by mile 4, 9, 14, 19, and 22.
Whether you feel like it or not, the fuel and the Gatorade/water stops are essential to keep you going.