Hello Runner!
It's upon us! Country Music Marathon is this weekend!!
Race Day:
Saturday - 7am
Run 26.2 miles
Get ready for this excellent shindig after the race. We have some food, awards, and more! RSVP on the
Facebook event so we can plan for food. We'll have Yazoo Beer and Edley's BBQ. Best of all - it's free! All ages are welcome, but IDs will be checked for those who want to drink. We will take a suggested $5 donation if you want to help offset the cost of the food/venue/etc.
Pre-Race
In the days leading up to race day, visualize the course, review your race strategy and pace, and picture yourself finishing strong! So much of marathon running is mental. You've done the work. You've put in the time. Now go and make this a simple victory lap of 26.2 miles!
Race Day
Warm-up:
It's not a bad idea to warm up a little bit, but it's kinda difficult with all the corrals and people and not starting with the gun. If you really have an aggressive goal, the best thing to do at this race is to pace the first mile slightly slower than your overall goal pace.
Pacing:
Normally, I'd say even pace is the way to go. In Nashville you have to take advantage of the hills. Instead, maintain an even effort, not even pacing. It should only vary slightly though, no more than 15 to 20 seconds a mile faster or slower than your goal pace.
Race Day Nutrition:
I'm giving the below advice based on general race strategies. Don't do anything drastically different than the way you trained and fueled during your long runs!
- Your fueling starts 2 hrs before the race starts. You should take in a minimum of 300 calories at that point (and probably no more than 500 calories). So eat breakfast, and eat early!
- Nothing except a few sips of water within an hour of the race – no GU, no Gatorade 15 minutes before
- Start taking something 20 to 30 minutes into the race (GU, Chomps, Shot Blocks, etc.)
- Then take a gel and/or Gatorade, around 100 calories every 30-45 minutes
Recovery after race:
- Eat ASAP
- Avoid Ibuprofen
- Celebrate!
Returning to running after the race:
- One or two days after: MOVE, exercise gently and promote circulation - Walk/jo, Cross train, swim or spin/ride your bike
- Drink plenty of fluids
- Reverse-taper back into running. It may take you about 10 days or more to recover, and it will be a little longer until you are completely recovered, depending on your effort (PR or you experienced an injury). So keep that in mind, and don't run more than about 10 miles as your longest run the first week afterwards.
A Note About Pace Groups
We had two of us from East Nasty hoping to pace you all this year. Unfortunately one of us has an injury and I have a schedule conflict and am dropping to the half. Next year we hope to have pacers running the full marathon. We do have several running the full this year. I know there is at least one aiming for sub - 3:30 (My guess is corral #3), two aiming for 3:45-3:50 in Corral #3, several are running at sub-4:00 (probably corral #10), and some are aiming right around 5 hours.
Please don't hesitate to ask me questions. I'm really stoked about this weekend! Thanks for letting me ramble and for letting me guide you through training for the Country Music Marathon!
Enjoy the run Saturday, join us for the after party, and I hope each of you have the best race you possibly can.
See you SATURDAY for a little run through the town! ENFL!!
- Daniel
