The Plan

"Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired."
- 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.

Sunday:

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.

Pacing

5:30: 7:48

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 - 5:03:21

42 - 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.

Monday: walk

Tuesday walk & run

Wednesday walk & run