Deb’s Footnotes:
Race Day Reflections
 All
that training and marathon day is finally here. You’re up early
and, hopefully slept well, so you’re rested and ready for those
last minute details of race day morning. You look out the window and
see what the weather looks like and check the local temperature. Of
course, this is the twentieth time you’ve checked the weather
forecast over the past few days. Since you packed for all types of weather,
now it’s time to choose the best match for the conditions of the
day.
What about breakfast, to have or not to have, that is the question.
As Mike said, we typically eat a light breakfast on our long run days,
so we do the same on race day. Be sure though if you eat anything to
allow plenty of time before the race starts so your food can digest
or you may get cramps during the race.
We always drink extra water the morning of the race and what about
bathroom breaks? Always be sure to use the bathroom a couple of times
before the race starts. I once had to go after the start of the race
and went into the bushes because there was no port-a-potty available.
We usually do a pre-course check out and try and talk with someone
who has ran to course in the past. This allows us to be more prepared
for the mental and physical challenges of each course. If the course
is hilly we pace ourselves accordingly. Also, try and do some kind of
warm up exercise before the race starts, but I prefer not to run much.
I find that completing the 26.2 miles is enough for my energy stores.
It’s difficult sometimes to keep warm while waiting for a race
to start, so I just keep moving or running in place until the gun goes
off. I think it is best to use the first two or three miles as a warm
up.
My strategy during the race is simply to make it to the finish line
and hopefully in about four hours time. My best finish time was the
first marathon probably because I went out more cautiously since I didn’t
know what to expect. My second and third marathon finish time was 20
minutes longer than the first, which I didn’t expect. It’s
difficult to know what you will feel like in those last tough miles.
The more marathons you run the more experience you will have in knowing
what strategies work for you during the race.
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Copyright: © 2005 Personal Logs.com
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go? We would like to hear from you about your race - the things
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Training Schedules.
I have put together some training schedules based on research and my
own marathon experience. (I have not included the elite category in
these schedules. At the competitive level you should have a personalized
schedule).
Click here to view the marathon training schedules
Feel free to adapt these programs to your own needs and abilities.
I have followed combinations of levels 1 and 2 for my previous marathon
training.
Click here to download the Excel version of the training schedules.
This will download the Excel spreadsheet in Zip file format. Simply
open the download, or double click on the Zip file to open up the spreadsheet.
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'8 Tuff Miles' in the US Virgin Islands
Mike and I ran in the '8 Tuff Miles' race in Saint John in the US Virgin
Islands on February 26th. Not your usual race route this is a great
run that challenges your running capabilities.
This course begins and ends at sea level. Along the way you will reach
an elevation of 999 ft. There is approximately 1400 ft. of elevation
gain in the first 5 1/2 miles and then it's back to sea level. The course
actually measures 8 3/8 miles. The temperature at the start of the race
is usually in the low 80's.
We first heard about this race when we were visiting the Virgin
Islands in the winter of 2004. It sounded like a great challenge for
us, and a way to keep in training while on our sailing vacation this
year in the Caribbean.
If you have ever been to the Islands, then you know the terrain is
hilly.... some even call them mountains. You can't find many flat areas
to run in the Islands, so any pre-race training runs quickly get you
in shape for the '8 Tuff miles' race course. Actually, the race is 8.3
miles long with about 5 miles being 'tuff' uphill climbs since the last
3 miles of the course are all down hill. This is a point-to-point course
starting in Cruz Bay near the ferry dock on the West end of the island
and ending in Coral Bay on the opposite end of the Island. Much of St.
John is designated as a national park with great hiking and running
trails and fantastic beaches for the outdoor enthusiast.
This is a very popular event on St. John and draws runners from all
over the US. The race begins with an uphill climb for about 2 miles
then leveled out some for the 3rd with mile 4 and 5 maintaining a rolling
incline up to the 999-foot summit of the course near Bordeaux Heights.
The race started under cloudy skies about 7:15 AM. After climbing the
first two miles we realized the humidity was quite high and we had to
work extra hard on the steep parts. Many people just walk the hillier
sections and catch up on the “easier” parts. Fortunately
it started to rain about halfway through the race. Combined with the
light breeze it was really refreshing. Arriving at the top of the final
hill was a very welcome point in the run. Then it was a mad dash downhill
for the last 3 miles, trying to make up for the time lost as we struggled
up the first part of the course.
The oceanic vistas along this course are magnificent, although somewhat
reduced on race day due to the overcast clouds and light rain. There
were plenty of water stops along the course (12 or more over 8.3 miles)
for the over 700 runners and walkers with parched lips. Adding to the
excitement and fun were people along the roadside cheering us on and
some participants & volunteers dressed in costumes. There were also
a number of teams including young and old enjoying this great event
that has grown tremendously over the past few years since it’s
inception nine years ago.
 At
the end of the race everyone received medals and went to collect their
race t-shirts. The styles, sizes, and colors were varied including some
great tie-dye designs reflecting the vibrancy of the Islander attire.
Then folks took a short walk to a local pub called ‘Skinny Legs’
where we could mingle with others and have a bite to eat. We were fortunate
to meet the 2004 and 2005 race winner Jeremy Zuber ( 'Zube') at the
end of the race and we chatted away with him and other participants
on the taxi ride back to Cruz Bay for the awards ceremony. The $2000
prize for the course is set at 5:45 per mile, which has not yet been
reached. Zube has the closest time at 5:55 for his best time (49:32)
in 2004. This year he won with a few seconds over last years race time.
The awards ceremony was in an outdoor park ground with a local band
playing a mix of Jazz and rock. We were pleased when Mike’s name
was called as the 1st place winner in his age group coming in 50th overall
out of 244 male runners with a time of I hour 13 minutes. Yeah for Mike!!
Everyone is saying he'll have to return next year to defend his title.
Deb didn’t finish in the winner’s lineup, but was happy
coming in 8th in her age group out of 25 and 79th overall with a time
of 1 hour 34 minutes. Mike’s brother Jeff from the UK and our
friend Suzanne from Illinois did the event with us and we were all happy
to be part of this wonderful Island event and take our finishing medals
back home with us. Who knows we may all return to the USVI again next
year for another ‘8 tuff miles’. Another 8 ‘Tuff’
Miles on the Caribbean island of St. John wouldn’t be a hard choice
to make after all.
To learn more about this great race check out their website at: 8 Tuff
Miles
© Debbie Prosser, 2005
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The Fall marathon season is here and we are winding down our training
in preparation for the big day. This month's article talks about
things you can do on race day to run your best marathon possible.
