As I approach my first race of the season, I have had plenty of time for anticipation to build. So, to use that time more constructively, I’ve been putting together my race plan for hitting my goal time. Since it’s a road running race, I will be carrying my iPod with me, so I’ve decided to also plan a playlist of songs that mix well with my running, especially my higher intensity work. Note: my last race was in October, so I’ve been in the off-season for quite some time…I’m not this crazy about planning ahead for all my races. Without further ado…here’s how the day will go down (hopefully).
BTW, I will be carrying an amphipod with 2 bottles, a gel w/ caffeine, and a gel w/o caffeine. 1 bottle will be water and 1 will be the Infinit Nutrition mix I trained with. I will denote when I will go to my nutrition. Once my bottles are out, I will switch to water at hydration stops until the end.
Pre-race: Stretching, no music…talking to the family and friends participating, getting into my corral, and downing my pre-race caffeine gel.
| Mile | Mile Time | Tot. Time | Nutrition | Song (Artist) | Course Notes |
| 1 | 8:00 | 8:00 | Water | Boondock Saints Theme | Fighting for position |
| Mother (Danzig) | |||||
| 2 | 7:30 | 15:30 | Infinit | Jesus Walks (Kanye West) | Focus on holding back |
| Dashboard (Modest Mouse) | |||||
| Kick Some Ass (Stroke 9) | |||||
| 3 | 7:20 | 22:50 | Water | Rods and Cones (Blue Man Group) | Heading into the park (hills) |
| Devotion and Desire (Bayside) | |||||
| 4 | 7:15 | 0:30:05 | Infinit | Bittersweet (Fuel) | Be on or under goal min/mile |
| 5 | 7:15 | 0:37:20 | Water | O-zone megamix (O-ZONE) | |
| Anna Molly (Incubus) | |||||
| 6 | 7:15 | 0:44:35 | Infinit | Drunken Lullabies (Flogging Molly) | Leaving the park |
| I See Right Through to You (DJ Encore) | |||||
| 7 | 7:10 | 0:51:45 | Gel/Water | Given Up (Linkin Park) | |
| 8 | 7:10 | 0:58:55 | Infinit | Sandstorm (Darude) | Almost into Churchill Downs |
| Make You Feel Better (Red Hot Chili Peppers) | |||||
| 9 | 7:10 | 1:06:05 | Water | Till I Collapse (Eminem) | Leaving Churchill Downs |
| 10 | 7:10 | 1:13:15 | Infinit | 7 Minutes in Heaven (Fall Out Boy) | Long, flat straightaway |
| Don't Stop Me Now (Queen) | |||||
| 11 | 7:05 | 1:20:20 | Water | Stronger (Kanye West) | Still a runway |
| Sophomore Slump or Comeback of the Year (Fall Out Boy) | |||||
| 12 | 7:00 | 1:27:20 | Infinit | One Forty (Nappy Roots) | Crowd picks up |
| 19-2000 Soulchild Remix (Gorillaz) | |||||
| 13.1 | 7:39 | 1:34:59 | Faint (Linkin Park) | Kick to the finish | |
| New Workout Plan (Kanye) | Cooldown/Meltdown | ||||
| The Impression That I Get (Mighty Mighty Bosstones) |
I feel pretty good about this race plan. I know expecting a negative split is risky when going for a PR, but I have a tendency to push too hard at the start. I think my first few mile times will definately be faster than planned, but keeping the slower than goal pace times in my mind might allow me to hold back just enough, and the extra time gained there is additional margin for the overall finish time. We will see how this goes (on April 25th), assuming nothing comes along in the meantime to cause a change in plans.
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