I'm feeling quietly confident. I know I'm trained for this, I know I can do the miles. I trained on hills and if I can run Skyline Drive at 10:18, I can cope with these hills. My only fear is that I suit long gradual hills where I can settle into a good rhythm. These are going to be shorter and steeper - more like Military Road, or Stafford St. behind Washington & Lee High School where we train on hills. Still, nothing like Placid, so I really will try not to complain. I will try and emulate the Puritans and never despair.
I'm going to be fortunate to have not only my greatest supporter and sherpa there (Mark), but also the best cheering squad in the endurance sport pantheon - Team Z who are known for their cow bells and horns. I'll be listening for them to help me through those middle miles. My friend Chris is hoping to be there at least for one loop, although she's threatened to bring the video camera.
Oh - and a warning. We'll have a guest poster for the race itself. Mark will be posting updates from my cellphone, so keep an eye on this space (The race starts at 4:30 am, Monday time in NZ and I'll finish around 9-9:30 am, so you could check when you get up, but don't get up specially - there won't be that many updates since the loops are seven miles long and will take me about 75 minutes to complete each time.)
So I guess I should map out a race plan.
Saturday
- Sleep in
- Easy 4 mile run
- Set up TIVO for Cyclism Sundays (Tour de California starts today!)
- Drive up to Greenbelt to pick up race packet
- Drive course
- Figure out what to wear (criteria: comfortable, zipper at neck to help regulate temperature, loose enough sleeves for same reason, cute!, Team Z tri top over top - but what goes with green and teal?)
- Prep race belt, fuel, endurolytes, clothes, after race clothes
- Eat, drink
- Feet up
- Bed early
- Goal - to finish without any major disasters.
- Time goals: Under 5 hrs (happy). Under 4:40 (ecstatic). Around 4:30 (died and gone to heaven)
- Temp - c. 40, little wind
- Fuel needed - 280 calories per hour: 36 shotblocks in all; two endurolytes per hour
- Eat - every 11 minutes (on walk), starting after 20 minutes: 1,2,1,2,1,2 shotblocks. Plan B: Mark with Sustain.
- Water - carry four bottles, drink 2 per hr, refill at water stations
- Zones: stay in Z2 for 4-5 miles, then Z3. Walk if in Z4 for more than 2 minutes up hill. Prepare for cardiac drift after about 90-120 minutes (c.10 miles). Don't worry about picking up pace at mile 20. See what the story is.
- Pace: Run 10 mins @ c. 10 min miles (9:45-10:15, depending on hills and fatigue), walk 1 min @ c.13-14 min mile pace
- Watch: show HR, overall pace and time
- Hills: short quick steps up, let gravity take me down (try to be light on my feet coming down)
- Loops: treat each loop like a learning experience
- Hill @ mile 25. No worries mate. You're nearly there - push it. 10 min mile!
- High five everyone
- Thank the volunteers
- Smile for the camera
- Have FUN!
- Jaleo for dinner
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