- George S. Patton, U.S. Army General, 1912 Olympian
Collection Tank for thoughts, ideas and strategies.
Race package pick-up: Friday or Saturday. Buy Sunday's train train ticket. Recharge tram card.
Friday: print paper pace band to back-up the Garmin.
Friday night: go to bed early. (swim training)
Saturday: lay out clothes; prepare recovery shake. Charge watch. Check race program. Assemble gel packs and race belt. Train card, ID, medical card. House key. IPod.
Race Day visualisation.
Saturday night: go to bed early.
Drink water when I get up. Eat.
Assemble gel in race belt bottles.
Leave home by 8:27 a.m.; Board Tram; Board Train; (en route: race day visualisation) arrive Rotterdam Central Station
Back-up plan: I can take the next train. I've built in extra time. There are trains leaving to Rotterdam every 10 minutes or so.
On arriving in Rotterdam, CS: use the WC at the train station. It's clean and uncrowded. Bring 50 cents.
Morning snack: ****
After 10:00: only water. But not too much.
Start time: 11:00. Line up as close to the front as possible, on the side to allow faster runners to pass me without difficulty.
5:20 finish (7:35)
5 - 0:37:55
10 - 1:15:50
15 - 1:53:45
20 - 2:31:40
HM - 2:40:00
25 - 3:09:35
30 - 3:47:30
35 - 4:25:26
40 - 5:03:2142 - 5:20:00
(HM muscle memory: Amsterdam pace 7:28; CPC 7:19)
Race Strategy: conserve energy
1st 10K: run 15 sec/walk 30 sec--time yourself per KM--it is very possible that you will hit the pace you need. If you are getting behind, go to 30/30. Coach says wait until past 35km to stretch out the run/walk intervals.
Nutrition: gel 10 min before the start. Then every 40 - 45 minutes. Will need 8 doses.
Water: bring my own. Drink at aid stations (every 45 minutes). Each cup contains 200 ml.
After: recovery shake packed in my gear bag with warm clothes. Easy train ride home. Feel proud of myself.
Tuesday walk & run
Wednesday walk & run