{"id":627,"date":"2008-10-04T03:42:16","date_gmt":"2008-10-04T08:42:16","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=627"},"modified":"2008-10-03T22:42:40","modified_gmt":"2008-10-04T03:42:40","slug":"tcm-race-plan","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/tcm-race-plan\/","title":{"rendered":"TCM Race Plan"},"content":{"rendered":"<p><a href=\"http:\/\/www.mtcmarathon.org\/\"><img decoding=\"async\" class=\"alignright\" title=\"tcm\" src=\"\/running\/images\/tcmlogo.jpg\" alt=\"\" \/><\/a>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 <a href=\"http:\/\/sports.espn.go.com\/oly\/trackandfield\/news\/story?id=3614098\">set the new one<\/a>.  I&#8217;m glad because I needed a little something to push myself through the middle miles!<\/p>\n<p>Who am I kidding?!? My <strong>marathon goals<\/strong> are:<\/p>\n<p>1) To qualify for Boston with a 3:10 (7:15 pace),<\/p>\n<p>2) To break 3:30, or<\/p>\n<p>3) To have fun and finish.<\/p>\n<p>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.\u00a0 The others are plans B and C in case I fall apart out there &#8211; but I don&#8217;t foresee that happening at all.\u00a0 I&#8217;ve re-read Blaine Moore&#8217;s book, <a href=\"https:\/\/www.teamcrossworld.com\/running\/2008\/book-review-marathon-preparation-recovery\/\"><em>Marathon Preparation &amp; Recovery<\/em><\/a> and I&#8217;m ready to go.<\/p>\n<p><strong>Simply<\/strong> put, my race plan is to go out easy and finish hard. More <strong>technically <\/strong>I will follow the advice of friend, teammate, and accomplished marathoner Kirk Walztoni who recently published a great article in the <a href=\"http:\/\/runmdra.org\/magazine.html\"><em>Run MN Magazine<\/em><\/a>. Here are my key takeaways:<\/p>\n<ul>\n<li>In the early miles &#8220;Take it easy\u2014take it too easy.&#8221;<\/li>\n<li>Stay well-hydrated.<\/li>\n<li>Take a Shot Blok every 5k &#8211; this worked well in training and past races.<\/li>\n<li>&#8220;Cruise&#8221; around the lakes and enjoying the &#8220;Most Beautiful Urban Marathon in America.&#8221;<\/li>\n<li>Relax through the middle hills, feel good, and smile for the camera at the half.<\/li>\n<li>Soak in the spectators and stay focused on the West River Parkway.<\/li>\n<li>Cross Franklin Ave bridge feeling good and don&#8217;t bust up the hills &#8211; stay even and consistent.<\/li>\n<li>Run the tangents, unless it is really sunny &#8211; then run the shade.<\/li>\n<li>Stay consistent but start reeling in the runners while cruising up Summit.<\/li>\n<li>When you see the Cathedral &#8211; bust a move and kick it on the downhill finish.<\/li>\n<\/ul>\n<p>I found a TCM customized <a href=\"http:\/\/www.mtcmarathon.org\/Marathon\/PaceCharts.cfm\">pace chart<\/a> that can be used to pace yourself to your goal time, I might cut it out and use it. Or one from MarathonGuide.com<\/p>\n<p>I&#8217;ll be wearing an orange jersey NOT MDRA red. My bib number is 430.<\/p>\n<p>When I finish I want to say just like Gebrselassie said last Sunday:<\/p>\n<p style=\"text-align: center;\">&#8220;Today, I&#8217;m so, so, so happy. Everything was perfect today&#8221;<\/p>\n<h6 class=\"zemanta-related-title\" style=\"font-size: 1em;\">Related articles by Zemanta<\/h6>\n<ul class=\"zemanta-article-ul\">\n<li class=\"zemanta-article-ul-li\"><a href=\"https:\/\/www.teamcrossworld.com\/running\/2008\/twin-cities-marathon-course-preview\/\">Twin Cities Marathon Course Preview<\/a><\/li>\n<\/ul>\n<div class=\"zemanta-pixie\" style=\"margin-top: 10px; height: 15px;\"><a class=\"zemanta-pixie-a\" title=\"Zemified by Zemanta\" href=\"http:\/\/reblog.zemanta.com\/zemified\/7968cd5e-e80b-484a-968c-a6a9d6aecf93\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"zemanta-pixie-img\" style=\"border: medium none; float: right;\" src=\"https:\/\/i0.wp.com\/img.zemanta.com\/reblog_e.png?w=625\" alt=\"Reblog this post [with Zemanta]\" \/><\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[14],"tags":[249,67,679,63,62,70],"class_list":["post-627","post","type-post","status-publish","format-standard","hentry","category-marathon","tag-haile-gebrselassie","tag-lake-calhoun","tag-marathon","tag-road-running","tag-running","tag-twin-cities-marathon"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-a7","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1985,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/quarter-mile-speed-test\/","url_meta":{"origin":627,"position":0},"title":"Quarter-Mile Speed Test","author":"crossn81","date":"May 26, 2010","format":false,"excerpt":"Image via Wikipedia How fast can you run a 1\/4 of a mile, 400 meters, or once around the track? \u00a0My 400 meter PR is 52 seconds which I obtained in the last race of my college career in the middle of an 800 during a 4x800 meter relay, the\u2026","rel":"","context":"In &quot;Information&quot;","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"Usain Bolt in celebration after his 100m victo...","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/7e\/Usain_Bolt_Olympics_Celebration.jpg\/300px-Usain_Bolt_Olympics_Celebration.jpg","width":350,"height":200},"classes":[]},{"id":153,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/million-dollar-marathon\/","url_meta":{"origin":627,"position":1},"title":"Million Dollar Marathon","author":"crossn81","date":"January 8, 2008","format":false,"excerpt":"Would you like to win a million dollars for running a marathon? How about any money? Many of us are content to win some type of door prize or age group award at local road races. Like me you probably don't think about making racing a career. For the elite\u2026","rel":"","context":"In &quot;Marathon&quot;","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/elite.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":76,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/over-the-weekend\/","url_meta":{"origin":627,"position":2},"title":"Over the Weekend","author":"crossn81","date":"October 1, 2007","format":false,"excerpt":"Ashley Dale, age 12, raced her 1st 5K in over a year. She completed the Little Run on the Hill 5K at the Carmel Northview Christian Life XC course in 21:30 (6:55). She was first in the 14 and under age group, and was the 2nd overall female! Ashley was\u2026","rel":"","context":"In &quot;Race Results&quot;","block_context":{"text":"Race Results","link":"https:\/\/www.teamcrossworld.com\/running\/category\/race-results\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":672,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-charts\/","url_meta":{"origin":627,"position":3},"title":"Marathon Charts","author":"crossn81","date":"October 9, 2008","format":false,"excerpt":"Are you tired of hearing about the marathon yet? Well after Twin Cities I am pretty much pain free by now!!! YAY!! Thanks for all the congratulations, comments, and insights about my race.\u00a0 They are appreciated.\u00a0 Below are a few charts I've pulled out from SportTracks.\u00a0 They give a nice\u2026","rel":"","context":"In &quot;Marathon&quot;","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"1896 Olympic marathon","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/4\/43\/1896_Olympic_marathon.jpg\/202px-1896_Olympic_marathon.jpg","width":350,"height":200},"classes":[]},{"id":1461,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/twin-cities-marathon-weekend\/","url_meta":{"origin":627,"position":4},"title":"Twin Cities Marathon Weekend","author":"crossn81","date":"July 8, 2009","format":false,"excerpt":"It is still 3 months away but it is never to early to plan for race weekend.\u00a0 For 11,000 runners the Twin Cities Marathon will be the culmination of many miles of pavement (and dirt) pounded throughout the summer. The 26.2 mile race begins at 8am on Sunday, October 4th.\u00a0\u2026","rel":"","context":"In &quot;10 Mile&quot;","block_context":{"text":"10 Mile","link":"https:\/\/www.teamcrossworld.com\/running\/category\/10-mile\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.mtcmarathon.org\/Upload\/images\/clip_image001.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":237,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/tc-registered-for-tc-marathon\/","url_meta":{"origin":627,"position":5},"title":"TC Registered for TC Marathon","author":"crossn81","date":"April 23, 2008","format":false,"excerpt":"I've officially taken the leap into the realm of the marathon! Last Friday, on the first day of registration, I registered for the 27th Annual Medtronic Twin Cities Marathon! What am I thinking?? Congratulations! You are officially registered for the 27th annual Medtronic Twin Cities Marathon on October 5, 2008.\u2026","rel":"","context":"In &quot;Marathon&quot;","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.mtcmarathon.org\/images\/EConfirmationHeader.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=627"}],"version-history":[{"count":4,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/627\/revisions"}],"predecessor-version":[{"id":660,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/627\/revisions\/660"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}