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From:	Just Me (67.137.157.170)
Subject:	Re: 80-10-10 Marathon
Date:	September 7, 2010 at 12:32 pm PST

In Reply to: 80-10-10 Marathon posted by Nectarine on September 6, 2010 at 4:58 am:

Not sure you want to hear from me as you never acknowledge my response to your last inquiry . . . but, just in case, here's my two cents on the issue:

1. 10 weeks seems like an awfully short time-frame, unless you're starting with a really high-mileage base . . . and even so, be careful about upping mileage too quickly as this can lead to injury.

2. Be sure you are well-fueled (adequate sweet fruit calories are a must!) and well-hydrated at all times, even on your "rest" days.

3. Be sure to get plenty of deep, restful SLEEP. More sleep = better recovery.

4. Defintely practice your new 8-1-1 race intake during your long runs. Start doing that NOW. You want to get all the kinks worked out well before your race date. Find out what works for your digestive system. You don't want to find out that your fuel of choice gives you the runs during the race! Also, you're going to want to practice carrying your fuel with you, since race provided gels and drinks are not 8-1-1 compliant. Don't try out a new fuel belt on race day -- you want to know it's going to stay on and how to best access everything BEFORE the race.

Beyond that, study the course and try to mimic it during your training runs (asphalt? dirt? hills? etc.).

I'm on week 4 of a 16 week training cycle and week 5 of 811rv. I'm still working out the kinks with digestive distress, but do notice I am recovering a lot faster than previous cooked training cycles. I only run 3x per week (one speed interval run, one tempo run, and one long run--started with a regular base of 13 miles and do a long run of 15-20 miles each week of the training cycle, with longer portions dedicated to marathon pace each week). Cross-training on the bike two days a week and some yoga thrown in for good measure. Of course I stretch and roll every day as well. Pre-811rv, even with at least a day off running in between each hard run I would always enter the next run feeling sore and unrecovered. This time 'round, although my legs may feel like toast for the rest of the day after a hard run, the following day I feel good to go again. For example, I did a really hilly long run on Sunday morning. Definitely felt it that afternoon evening. By Monday, I felt pretty darn good and took a long walk with my husband and beagles. This morning I hopped out of bed ready for an intense speed interval workout. I'm sure the fact that I am really disciplining myself around sleep is helping as well. It is HARD going to bed at 9pm when my husband is up 'til past midnight, but I need to do it if I want to get 8-10 hrs.

Watermelon is my friend today. :)

Good luck to you! And above all, make sure to have FUN with this! :)

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