Proper planning prevents piss-poor performance.

3 days to racing the Jack and Jill Half-Marathon and I feel ready to go. Nothing left to do but pack up my race kit and mentally run through the execution. Posting this here to put some skin in the game…and commit.

Goals

1. Have fun.
2. Run strong.
3. Fuel + hydrate properly.
4. Pace properly.
5. Stick to the plan.

Pace plan

• 5K (~3 miles) – Under 24 minutes.
• 10K (~7 miles) – Under 47 minutes.
• 10 miles – Under 1 hour 17 minutes.
• 13.1 miles – Under 1 hour 40 minutes.

That pace is around 7:40/mile. I’m planning to stick to 7:40-7:50 for the first 5-6 miles, then try to negative split the second half with a pace of around 7:20, and the last 5K at full gas. Based on training the past few weeks, my lactate threshold is around 160 bpm, meaning I can clear lactic acid from my muscles at the same rate it’s produced at that heart rate. Beyond that I only have a few matches to burn before I blow up. The trick is to not blow up until the finish line.

I’m not carrying any hydration (there is water every 2.5 miles). Pre-race meal will be half a banana and half a piece of bread with jam. I’ll eat one gel 20 minutes before the start, then another around 5 miles, and a final (caffeinated) gel around 9 miles. At a 7:40 pace I can delay glycogen depletion longer into the 2nd half of the race and then burn it all to the ground on one more gel. Leave it all on the pitch so to speak.

The course is a net elevation loss, so it’s going to take some discipline not to get complacent and fall into a comfortable pace pulled by gravity – I’ll need to stay on the gas to push the pace.

I had a good speed work session at the track yesterday, I held a threshold pace of ~7:20 for 20 minutes. For Sunday I’ll need to find another gear for the final 5K. I think I can do it.

And of course a final caveat… “Everyone has a plan until they get punched in the face.” – M. Tyson.