FYI to all of you well-conditioned runners and run-walkers! This upcoming Saturday is for the most part the culmination of this training program. We are in taper and both Novices and Intermediates take a stroll in the park with an easy 8-miles! The run-walkers I think just do 6-miles, so that's great, we are all on the down-hill in this training.
Your Coach may or may not do the full 8-miles, contending with major injury flare-ups in aftermath of Cal-Mini. I should be back to reasonable condition by Sat's LR. Anyways, there will only be 2 aid stations, the standard at Burr Street shelter (but I have instructed Coach Alex to 1/2 fill her 2-gal jug of Gatorade). I still have 3-gal Gatorade mixed up and hope to get it mostly used up this Sat and it will be at the Colfax St shelter. So drink up!
Just in case you missed other email posts from Coach Misty, the Pre-Race pasta dinner at Fleet-Feet store is re-scheduled to Thursday, October 6th. So, if you want to maximize carb-load gain, then that's the day you do a decent run, either run it for duration of up to 1-1.5 hr at slow pace, or do it up to 1-hr at race pace. Objective is to deplete gylcogen stores, then east up. After that you don't run too much and each meal is just "topping-off" reserves.
If you want to go more advanced on this carb-load schema, then you run your Thursday run before the FF dinner and run 1-mile WU, then do a few miles at threshold pace, then finish out the last mile at goal race pace. Then shower up and eat-up and pack it in. And, on Saturday morning, the day before the marathon, if you are not contending with injuries and feeling pretty good, go out and do a 30-45 min run, 1st mile WU, then run the rest at brisk, but comforable feeling pace, probably goal marathon pace to 10s faster. Then, 30-min later, eat your high-carb meal, but not as bulky as Thursday's. Then relax, rest, get ready to rock-run-roll your marathon.
Finally, at end of Week 18 on Saturday, the schedule indicates Novices don't run (but you can go by what I said above if feeling good) and Intermediates have option of 1-3 miles. We won't meet nor run those scheduled miles at FF that Saturday - you are on your own and do it close to home!
I may or may not post inspiration on blogsite for Week 17. If not, then you get in person Sat morn. Do watch for something on blog the Friday or Saturday before the race!
That's all this Frog has to croak for now.
peace,
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