This is my plan, it still needs to be reviewed.
Saturday night an Epson Salts bath, followed by stretching and an early night.
The race is on at 10am on Sunday, and registration is between 8:15 and 9:30 – I need to plan on getting there at about 9am, and I’m thinking it will take nearly 1 hour to get there, so I need to leave home at 8am
I’m thinking a coffee from the garage before I leave Ballincollig.
After I get to Charleville and register I’ll have about 30 minutes of messing after I’m registered (assuming it will take 30 min to find parking and register) so after going to the loo, I’ll do an easy warmup run, maybe 1 mile or so.
I’ll take a gel before the race and during the race I’ll take a gel at mile 4, 7 & 10
The pace plan for each mile is below, this will bring me in under 1 hour 35 minutes, So I will not be running with the pacers (They are at 1:30 and 1:40)
| Mile | pace | time | |
| 1 | 07:20 | 07:20 | |
| 2 | 07:20 | 14:40 | |
| 3 | 07:20 | 22:00 | |
| 4 | 07:20 | 29:20 | gel |
| 5 | 07:20 | 36:40 | |
| 6 | 07:20 | 44:00 | |
| 7 | 07:15 | 51:15 | gel |
| 8 | 07:12 | 58:27 | |
| 9 | 07:09 | 1:05:36 | |
| 10 | 07:06 | 1:12:42 | |
| 11 | 07:03 | 1:19:45 | gel |
| 12 | 07:00 | 1:26:45 | |
| 13 | 06:57 | 1:33:42 | |
| 0.2 | 06:00 | 1:34:54 |
After the race I need to stretch, take my recovery drink and do a mile cooldown run before stretching again. After I drive home, I need to stretch again.
I think an Epson Salts bath last thing on Sunday night followed by stretching, with an easy 20 min run on Monday morning.
KeithNolan.Com 