Tag Archives: Marathon

TCM Race Plan

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Every race should have a plan. I think for my marathon debut at the Twin Cities Marathon I am going to go out at about 5 minute pace for the first half and drop to 4:30 pace for the last. That should help me set the marathon world record. I mean I only have to beat 2:03:59 right? Yea Haile Gebrselassie broke his own record and set the new one. I’m glad because I needed a little something to push myself through the middle miles!

Who am I kidding?!? My marathon goals are:

1) To qualify for Boston with a 3:10 (7:15 pace),

2) To break 3:30, or

3) To have fun and finish.

My training is on track for the 3:10 finish so unless something happens on race morning to suggest otherwise that will be the goal I have in mind.  The others are plans B and C in case I fall apart out there – but I don’t foresee that happening at all.  I’ve re-read Blaine Moore’s book, Marathon Preparation & Recovery and I’m ready to go.

Simply put, my race plan is to go out easy and finish hard. More technically I will follow the advice of friend, teammate, and accomplished marathoner Kirk Walztoni who recently published a great article in the Run MN Magazine. Here are my key takeaways:

  • In the early miles “Take it easy—take it too easy.”
  • Stay well-hydrated.
  • Take a Shot Blok every 5k – this worked well in training and past races.
  • “Cruise” around the lakes and enjoying the “Most Beautiful Urban Marathon in America.”
  • Relax through the middle hills, feel good, and smile for the camera at the half.
  • Soak in the spectators and stay focused on the West River Parkway.
  • Cross Franklin Ave bridge feeling good and don’t bust up the hills – stay even and consistent.
  • Run the tangents, unless it is really sunny – then run the shade.
  • Stay consistent but start reeling in the runners while cruising up Summit.
  • When you see the Cathedral – bust a move and kick it on the downhill finish.

I found a TCM customized pace chart that can be used to pace yourself to your goal time, I might cut it out and use it. Or one from MarathonGuide.com

I’ll be wearing an orange jersey NOT MDRA red. My bib number is 430.

When I finish I want to say just like Gebrselassie said last Sunday:

“Today, I’m so, so, so happy. Everything was perfect today”

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September Highlights

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I probably say that every month seems to fly by, well September was no different.  The middle school I work at started right after Labor Day and it has meant some busy weeks. It is good to have the students back though, they help give purpose to my work – since my job is focused on finding opportunities for volunteers and community organizations to engage them, this makes sense! I also celebrated my second anniversary!!

It is a little odd to interrupt the flow of marathon related posts considering that the marathon is a few short days away, but it is good to look back on the month while I still have it fresh in my mind.  As you know marathon training has been going well and weeks 13, 14, 15, 16, and 17 were successfully completed!

If I wasn’t out running a long run, it seemed like I was racing and happily setting PRs. This month I just raced the City of Lakes 25K – my furthest race distance and left feeling super excited. I really enjoy running in Minneapolis because there are so many different place to go running.  I just wish there was more dirt trails near my house! Some of my favorite places to run include the Minneapolis Riverfront and Pike Island.

I continued sharing about my experiences in Africa and different programs of World Vision.  I wrote about Hurricane Relief, making Caregiver Kits with Cindy McCain and Laura Bush, the World Vision Experience, and I shared from my journal some of my initial thoughts about Ghana.

Blogging is fun, so I’m glad to see that the new USATF CEO has started his own blog.

Last Year a friend wrote a guest review of the Lewis and Clark Marathon, it was much better than this year’s rain soaked affair.  My blog last year was called Run Central Indiana and it was the featured blog of the week over at the Phedippidations podcast.  Two important but often forgot about training tools are accellerations and strides.  I ran a DINO Series race (15K trail races) and wrote a nice review and had fun despite the muddy conditions. Finally, I shared what was currently on my mp3 player.  The list has changed some but some of the shows are still there!

Monthly Mileage

Running – 160 miles

Biking – 146 miles

[tags] Highlights [/tags]

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Spirit of the Marathon at Twin Cities Marathon

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If you are traveling to the Twin Cities for this fall’s Twin Cities Marathon you must go see Spirit of the Marathon while you are here.

“But I’ve already seen it?” you say.  Did you see it at a 1950’s style movie theater?

I didn’t think so.  Spirit of the Marathon is being played at the Riverview Theater in South Minneapolis.

Riverview Theater

Riverview Theater

We saw the movie when it first came out this winter and I enjoyed it.  My wife liked it too, but not as much as me!

To refresh your memory a bit, here is an excerpt from the website about the movie

[A] first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the production brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports program, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

Along with citizen athletes, the movie features Deanna Kastor and Daniel Njenga.

DVD Release

A DVD with the movie and other goodies will be available after October 7.  If you order now you can get an autographed copy of the DVD.  Visit the store to find out more information.  While there you can also purchase a variety of other paraphenila.

[tags] Spirit of the Marathon, Marathon, Twin Cities Marathon [/tags]

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Marathon Training: Week 17

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Img from flickr.

This was the first full week of taper.  I haven’t felt too much taper madeness, yet. This could be because life has been so busy.  I had to work late 2x’s and went to a community fair on Saturday. Yuck!! But I can’t really complain at all.  The morning temps were all great and I got rained on the one afternoon run – perfect!

Monday: 4-6 easy miles. I ran 5 miles this morning on a humid an overcast Monday.  I extended my downtown 4 mile loop to get closer to 5 and finished 5.1 miles in 38:47.  The run was pretty unexciting overall.  A good start to the week.

Tuesday: 5-7 miles at Marathon Pace. I had to miss the training class this evening because the PTA wanted me to talk about one of the programs I run at the school.  I had just enough time in between school and the meeting to sneak in a run, go home, shower, grab some food, and be at the meeting.  The sky looked pretty ominous as I left the school and headed to the river to run.  I made a big circle using the Ford Parkway bridge and Lake Street.  As I crossed the bridge about 2 miles in it started sprinkling. It wasn’t too much longer until I was completely soaked from the rain and it only got worse! The lightening started coming and I was one of few crazy people out there running/biking around.  I didn’t really like the prospect of running over an exposed bridge for 1/4 of a mile, but didn’t have much of a choice.  I got pelted hard on the bridge, having to keep one eye closed and just waiting to  get back to the West side. I made it back to the school safely and finished the 6.3 mile run in 45:40 (7:14) so pretty much right on for a marathon pace workout! As I was walking to my car, lightening hit the school and I later learned blew out our phone system.  I felt the electricity in the air and the subsequent BANG made me jump.  I didn’t waste anytime and jumped in my car. I really enjoyed this run in the rain and through muddle puddles – it was quite fun!

Wednesday: 4-6 miles easy. I felt pretty good for this easy 4 miler around Powderhorn Park. I finished right at 32 minutes so I stayed just under 8 minute pace! It was a very cool morning and felt great.

Thursday: Rest day. I enjoyed another great rest day!

Friday: Four miles. Another run downtown, this time I used my old 3 mile loop and extended it into 4 finishing in 31:12. It was another cool yet humid start to the day.

Saturday: 8-10 miles. I was able to make it to the group run today.  We met at Parade stadium to run some of the early miles of the marathon course around the lakes. A pretty perfect morning, except for some headwinds.  We finished a 9.45 mile loop in 1:13:04.  I think we all enjoyed the slower, no pressure run and had lots of conversation.  Our group got separated on the southwest end of Calhoun as a few of us stayed on the bike trail while the rest went on the running trail.  The bike trail makes a much wider arc and we got behind the others.  Someone decided we needed to pick up the pace and catch-up to the other group.  When we caught them I looked at my watch and we were at 6:22 pace.  That mile was the fastest of the day at 7:04 and it felt pretty controlled and almost comfortable for that short interval.  It was probably in the low-60’s and on the ride home I was riding through misty almost drizzle.  A great day for a run.

Sunday:Cross-training or off. I’m taking the day off!

Mileage Total

Running – 29 miles

Biking – 29.5 miles

Hal’s Tip of the Week: As you get into the final weeks of your marathon preparation, the most important thing you can do is rest, rest and rest. The hard work is over. You need to do some training, but not too much. My approach has always been to cut mileage, but maintain intensity. Continue to run somewhat fast on the “hard” days, but not so far. For inspiration, rent a video of the classic English movie, The Loneliness of the Long Distance Runner.

Week 17

[tags] Hal Higdon, Marathon Training [/tags]

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