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July 27, 2005, 6:30pm: Is this what Alaska will feel like?
| GOAL: |
6 miles |
RESULTS: |
6 miles
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| LOCATION: |
Forest Park, St. Louis, Missouri
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| CONDITIONS: |
77°, cloudy, light winds, low humidity |
| SUMMARY: |
TIME: 58:00 |
PACE: 9:40/mile
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HEART: 147 or 79%
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| TOTAL TRAINING MILES TO DATE (walking & running): 433 miles |
Cooler Air is Here!
Gorgeous weather. Wow! I'm so glad I didn't run yesterday in the dangerous heat and waited until today. Last night when the cool front rolled in right around sunset, the temps went from 100 to 70. Today was PERFECT for running. After all the hot days lately, it's been tough knowing if I'm really improving in my training. I'm always chugging water near the end of the runs and I just slow down from the heat. But today was unusual. Look at my pace! 9:40/mile is fast for me. I've been running between 10:30/mile and 11:00/mile, so I'm very happy. If the cooler weather is contributing to the speed, then I'll be ready for even cooler Alaska weather.
The Run
As I started the run, it hit me that the marathon is less than a month away. This is the last time I'll be running this long during the weekdays. Every week after this one will be just 3-milers, and I taper off, allowing my body to recover and prepare for the marathon. Today was such a drastic cool down from the past week, it felt like I was running Alaska. I could feel the rush, and I wanted to run the best I could. I didn't carry any water bottles, and I didn't need them at all. The park was packed with cyclists, rollerbladers and runners. At times, I felt like I was going to get run over if I swayed a foot to either side. I had an interesting 15 seconds or so about 4 1/2 miles into the run. I smelled pot. There was no doubt about it. I looked around to see if anyone was lighting up, and there were lots of cars around, so I'm sure it's coming from one of them. It was an interesting high for a split second.
Thinking about Saturday's 21-miler
I'm trying to limit my fat intake right now, and taking in a lot of carbs and eating sensibly. I bought Pepto-Bismol tablets to take with me for the run, incase there's any "trouble". Those tablets may be the best $3.00 I've ever spent. I'm asking other marathoners around the office to give me some words of wisdom in preparing for the long run.
Letter from Coach Rich
Normally I don't publish the weekly letters from our coach, but this one is so informative...
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Hi Team
We are approaching the last great hurdle in our training " The 21 miler". But I know everyone is both physically and mentally ready to go. Let’s hope the weather cooperates for us this weekend and doesn't bring us any surprises. It might be very warm at the start, and we may also have to be prepared for the wind. Just be ready to accept whatever conditions exist and confront them.
The 21 miler should be considered a dress rehearsal for the marathon. It is the best way to pace yourself for the long distance of the marathon. Please remember to bring everything to the 21 miler that you will need for race day. Water and belt, GU or other energy gel, anything that you might want to consume during the race. Bring a dry clothes bag for the finish. Include any dry clothes, a comfortable pair of shoes and other essentials for after the race. Don't forget sunscreen, and I suggest that you have some Pepto-Bismol tablets in your race belt as some people have mild stomach problems on race day. Think about the weather on race day and make sure you are dressed appropriately (not over dressed or underdressed).
Think of the possibility of rain on race day, what will you need.? This is very likely in Alaska.
We will have "aid stations" set up along the way similar to the marathon, however ours will be friendlier and more dedicated to you. We will have aid stations at 5 miles, 10 miles, 15 miles, and 18 miles.
IF THERE IS ANYTHING YOU NEED ALONG THE WAY, JUST ASK. (sorry, we don't carry an extra set of legs)!
PLEASE PLAN TO ARRIVE AT THE START POINT AT 5:45 AM. Bring your dry clothes bag for the finish with all the items you need after the run. Your clothing bag will be shuttled to the finish and be waiting for you when you arrive. Bring your best smile as we will have a group photo at the beginning and remember to have that same smile ready for the group photo at the end.
There will be a BBQ (dogs & BEER) at the end for all participants and any family/friends that want to attend. Please let us know if you are not carnivorous and we will make sure to have some veggie dogs. Please let Angie know if you have anyone attending so she can make sure to have enough food for everyone.
Next to the race itself this will be the most fun and rewarding session as you will all "graduate" and realize that you are ready to complete a marathon. We are going up the Great River Road from Alton to Pere Marquette. It is very scenic and a wonderful "point to point" session, no loops. Of course we will transport you all back to the start point.
****Immediately after your run: Consume a bottle of Gatorade or your favorite sports drink. You will be dehydrated at this point and it is essential that You replace the electrolytes you just lost during the past several hours in the heat. If you don’t you will crash and be wiped out. ******
When you get home: Rest, Stretch, Take a Pain Reliever, Stretch, Ice the areas that require it. and more Stretching. Does it hurt when you walk down stairs.? Turn around and go down backwards. It feels much better. For the next 3 weeks we will transition into tapering. Your body will have time to heal and recover fully and be primed to complete the journey of the marathon race.
Good Luck to everyone and lets all have fun.
Rich.
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| THOUGHTS: |
If today's cooler weather was anything like Alaska weather, I'll be very happy. I hope I can keep up such a wonderful pace for me in cooler temps. If I keep up a 9:40/mile pace, I would finish the marathon in 4:13:15. But I'm afraid that's nearly impossible. |
WHAT I'LL
REMEMBER MOST: |
The cooler weather, which helped me realize just how close this marathon is. 24 days and counting! |
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