Sleep: erratic. Monday: 12 hrs. Tuesday: 2am-7am. Wednesday: 10:30pm-1am, 4am-7:40am. Jet lag is hard!!!!!!!!!!! I had to remind myself during frustration that the whole point of coming here early is to get over the jet lag, so just live it! I still have 3 nights to go before the race, hopefully it gets better.
Eat: no appetite but am starting to carb load. Using this calculator, I need around 350g carb for three days. It’s not as easy as I thought but I am doing my best.
I finally got to have Chipotle with extra guacamole. Love it!
Activities: shopping. I want to minimize walking so not doing much sightseeing other than on the way to the stores.
Mind: anxious and excited. Worried about not to be at my best by Sunday, and confident that I am likely to do well given the good training cycle I had.
Expo: I went in 1 hr after it started, and it was quite busy already. The whole process is straight forward.
as I wondered around, I saw Tina Muir!!! I used to read her blog, listen to her podcast (she used to be runnersconnect coach), and really liked her honesty and down to earth personality although she used to be elite runner for UK. I learned to love sweet potato as pre and post run fuel. It was so cool to meet her in person. She has a new book which I got a free copy after completing some activities.
I got a lot of samples at the expo. It’s a super cool expo, not too big not too small, really like it.
I got to chat with my coach and here’s the plan he sent me summarizing our discussion
PR: 4 hrs 4 min (with extra 0.2 miles) at Berlin last year.
Goal Time: 3:59:28 Pace: 9:09
Strategy: start with 4 hrs pacer, stick with them for 13 or 20 miles depending how I feel. Then accelerate if I feel good. Detailed plan:
| Miles: | Splits: | Comment: |
| Miles 1-3 | 9:15 to 9:20 be patient and allow yourself to work into the goal pace. | Work your way into the proper pace and position, giving yourself some leeway with times for the first few miles. I often feel like I’m running too slow in the early miles, but being patient now will allow you to have an even stronger second half of the race. Stay in control and well composed. Once you get through that initial “warm up” period you can begin to press slowly on the gas. |
| Miles 4-13 | 9:05 to 9:10 Find a rhythm here. You should still feel really fresh when you cross halfway | You might find the goal pace starting to feel harder than you’d like and that’s just fine at this stage in the race. Or the paces could still feel too easy! Regardless, be patient, work with yourself, and try to settle into a groove. Of course, the half marathon marker serves as your halfway point, however, I like to break the marathon up into 5 km segments. Once hitting 13.1 miles, try to flip a mental switch and pretend that a new half marathon has started! |
| Miles 14-23 | 8:55 to 9:05 Mix in surges here | This part of the race will start to feel like “work” and you’ll have to really stay active mentally, embracing positive self-talk and mantras to keep yourself going. Break down the miles, focus your breathing to stay in the present moment. Reflect on those past workouts that went successfully and that have prepared you for this very moment. |
| Miles 24-26.2 | 8:50 or faster Let it rip! | Hopefully you’re feeling strong and like you have another gear so to speak. If not, try your best to maintain pace and not let your form get too sloppy. Focus on form cues to make sure you don’t add time due to inefficient movements. Continue repeating positive mantras and using landmarks as “mini finish lines” to help the final miles pass more quickly. Imagine how rewarding it will feel to complete your race without ANY regrets! Bring it home, embrace the work, and enjoy the moment. |
He also sent me detailed 48 hrs countdown, super useful.
I think I am ready, only if I get better sleep.
EXCITING!!!
Our New Journey 
Don’t overthink it- you’re ready!! Looking forward to hearing how it goes. Hope you get some sleep. Relaxing for all those days on your own sounds really nice! Though I’m sure you’re a little nervous/ anxious in anticipation.
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Like Kae said – you are so ready! Trust the process. I do hope the sleep improves. Jet lag is hard, but you were so wise to build in lots of time to acclimate. I’m glad you have a coach walking you through each step of the way. Just relax and enjoy the moment. You worked so hard to get here.
All the best on Sunday ❤
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Good luck! I am glad you are getting ideal weather for your race! The Chicago Expo is so nice and incredibly well-organized. I guess they have to be with something like 40k runners. But it was one of the most organized expos in terms of packet pick up that I had been to when I was there in 2013. I was registered to run that race but couldn’t due to stress fractures and my RA diagnosis but I went to the expo with my friends and got my race packet/shirt. Although I would never wear the shirt in public since I didn’t run the race.
It’s always tricky to visit and new and fun city when you are going to do a marathon. I had that challenge when I did the Portland Marathon in 2010. I met up with a friend in Vancouver and then we road tripped down to Portland over a number of days but spent time in Vancouver, Seattle and Portland. Similarly, I had a friend visit Minneapolis in 2015 and run the marathon with me but it was hard to really show him around since we were trying to keep our legs fresh. We ended up biking around a bit since that is lower impact and a nice way to see more of the city.
Sending you all the good vibes for Sunday morning!! I hope you get your sub-4. I never did accomplish that. My PR was 4:02:33. I won’t run another marathon mostly because high mileage would like result in hip surgery on my other hip and I cannot bare to go through that surgery again, especially now that I have kids (I had surgery in 2016 on my left hip). My first marathon was 4:50, then I think 4:20ish, then 4:05. So I made great improvements but couldn’t quite hit the sub-4 goal. I hope you do, though!!
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Looking at your training I think you will CRUSH that goal! What is your gel/nutrition plan for race day? PS I am tracking you and Chelsea and some other blog readers on the app!!!!!! Cannot wait to cheer you on virtually!
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I plan to take one gel 10 min before the start, and then at 4, 8, 12, 16, 20, 23. all maurten as I find it least sweet of all. I plan to carry one 20oz water bottle so I don’t have to stop at every water station. Oh… I will eat oatmeal 2 hrs before the start, or upon wake up.
finger crossed all goes well. weather is looking perfect!
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sounds good! i CANNOOTTTTT handle the maurten texture, i almost vomited and can’t bring myself to try again. but all the hardcore runners use it!! i think i am going to bring . . . 8!?!?!? i only took 2 in 2009, I had no idea what i was doing.
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I brought 7 with me so I’ll use them all. Last year at Berlin I used 6. Hopefully the carb loading and extra gel helps to sustain energy.
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