Three days until race day! I’m feeling a bit nervous… mostly because I haven’t raced since May, took a break in August for my shin, and now the forecast shows a high of 90 degrees and humidity, with a low in the 70’s. I thought October was supposed to bring cooler weather?
With all the menu planning, career changes and pancake-eating, I haven’t had a lot of time to talk about my training (except on Instagram!). I’ve been running 3-4 days per week again, and started throwing a few tempo and interval runs back in, but not nearly as many as I had hoped to have by this point. I am having a hard time gauging my running fitness these days. The never-ending humidity may have something to do with that!
My last four weekend runs have been 12.5, 8+spin, 14.25, and 10.5+spin. The marathon plan that I’m tentatively following has me doing 15-16 this weekend, so I’ll run two easy miles before and a few after. My long run paces have been in the 8:20 to 8:50 minute range.
The McMillan Calculator predicts sub-1:14 based on my 5k, but I tend to have more speed than endurance. In other words, my shorter races are faster than my long runs predict and my long runs are slower than my short runs predict. The last time I ran a ten mile race was September of 2010 with an 8 minute mile pace, so a pr should be very doable.
A GOAL– sub-1:14
B GOAL– new pr (sub-1:19)
In terms of fueling, I’ve been wanting to experiment more with glycogen-depletion long runs, as Amanda has been. I don’t fuel on runs up to 15 miles, and typically don’t use fuel in races under 90 minutes. But for runs longer than one hour, I still reach for a small snack before heading out. I’ll probably have a tortilla with pb and sliced banana Sunday morning.
Post-run, I stick pretty closely to the recommended 4:1 carb to protein ratio. Tribe Sports invited me to write a guest post on this topic, so you can read more about post-workout fueling here.
I’ve enjoyed connecting with the people at Tribe Sports and learning more about their site. It’s a great way to connect with other fitness-minded people. You can actually set up your own profile and accept challenges (like completing 25 push-ups a day for 7 days), report back, post photos and encourage one another. I set up a profile, although I admit I have very little extra time to spend interacting there. But I like the premise, and have found it to be an engaging, supportive community.
Sometimes I think about how silly it is to worry about paces and racing strategy … my biggest fan really couldn’t care less.
Check out Jill’s for more Fitness Friday posts!
Is anyone else racing this weekend?
What’s your typical pre or post-race fuel?