Marathon Training – Week 13
Week 14 – 20 Miles
Marathon Starting Line
NW 5th & Harvey
Sunday, April 10th
Announcements 6:25a.m.
Start Running 6:30 a.m.
We had another great turnout this past Sunday (this is getting redundant!). It was a warm and windy morning with the temperature near 70 and the wind gusting above 30 mph. But, I didn’t see anyone blew away and the runners were in good spirits. There was also quite an array of goodies on the table after the run. Thanks to everyone who brought something to share.
Runners, you have come a very long way in the past 13 weeks. You have completed 170 of the scheduled 210 miles of weekend long runs (81%). This weekend’s 20 miler is the last big hurdle before we start our taper to race day. Congratulations, you are almost there. The effort will be worth it when you cross the finish line on May 1st.
Our water stops sponsor this week will be the Red Coyote. They will have water stops every three miles. They will also have something VERY special for everyone who completes the training run on Sunday. You don’t want to miss this. It will be well worth getting up for.
Course – The 20 mile course will begin at the official marathon starting line and follow the regular course to Waverly and Carlisle where we will turn left on Carlisle and go west to Penn. At Penn, turn south (left) and go to Grand. At Grand turn east (left) and you are back on the course. Follow the course from there back to our usual finishing point at NW 5th & Broadway. The following link illustrates the course.
http://www.mapmyrun.com/view_route?r=871213825318
Mark Bravo’s Tips – As you’re well into your longer efforts for the OKC Memorial Half or Full Marathon, it’s time to establish a ‘game plan’ for the pivotal aspects of your big day:
1) Nutrition: Simulate how you’ll hydrate and take in sustenance, in terms of timing and how much. Familiarity breeds CONFIDENCE!
2) Set the stage for how you want the race to play out; realistically create game plan for midway through-whatever distance-and 3/4 through, so you’re prepared for whatever ‘intangibles’ may arise.
3) Complete a few “fine-tuning” workouts; heighten leg turnover for short periods or TEMPO runs once/week.
All of these lead to your heading to the starting line on top of your game, mentally and physically, the key to making May 1st a day you’ll always remember! Runnning Coach Mark Bravo Questions? Find me at runbravo@yahoo.com.
Pothole Update – We need to give the marathon folks a pothole report asap so they can fix them before May 1st. If you know of any potholes on the course please send me an email and I will get them reported.
Registration/Membership – The training group is a free open service to anyone wanting to train for any aspect of the OKC Memorial Marathon or just wanting to get some physical activity. We would love to have any interested runners/walkers join the OKC Running Club as well but it is not required. Annual memberships are $20. You can also join through a new link on our web site www.okcrunning.org. Click on Join The Team!
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