am) 1.5 miles easy jogging. Then 1 mile in 5:30 (max HR 153).. jog easy for 800 meters... 800 meters in 2:30 (Max HR 166). .5 miles easy jogging to finish.
My back is still twinging and fairly painful but as you can see I am able to run. The thing I am concerned with is the later miles of the marathon and my core getting fatigued from compensation. Benji Durden has helped me with suggestions for my race strategy for Sunday. In Benji fashion it a simple one.. start easy then speed up. So it is- I 'll start with my HR at 160-165 for the first several miles. I hope to not concern myself with pace although I am confident I'll be near my goal of 5:43 per mile. This will put me on for a 2:29:59 marathon. I'm breaking the race in to 3 sections. 13 miles/ 5 miles/ 8 miles. The first 13 are relaxed/ the next 5 are holding pace and preparing (mentally) for the last 8/ the last 8 are all out. I have chosen 8 miles because the course I do all of my hard running on is exactly 8 miles. I have suffered a lot on this course- so during the race I will put myself (in my head) on my training course and hope that I can suffer.
The thing bothering the most is that there are no gels on the course, just Powerade and water, so I will need to carry gels for the whole run. A trivial annoyance- I know! I'm used to the excellent organization of Ironmans and their amazing ability to support the athlete.. running races don't seem like they have it figured out yet. (See the Chicago race this past year! It got up to whopping 80 degrees (ha) and the race organization floundered in the logistics of actually having to provide water! Kona is run at 100 degrees on an Island in the Pacific and they run flawlessly!) But- if that's the least of my worries then I guess I'm good to go! I'm about certain that my back is going to give me problems, but I expect it, so I hopefully will be able to just deal with it.
This morning I ran 6 miles very easy.. my legs feel like I'm tapering (so that means not great) and my back is tight.