AM - 4 miles w/ Andrea. Followed by an hour of getting my legs fixed by Tim Pagoaga (massage therapist for the Univ of Utah athletic department). There were definitely points during the session where I was hurting a lot more than during a race, but it was well worth it. I'm very picky about who I let touch my legs, but Tim was great. I trusted that he knew what he was doing and the discomfort would be worth it afterwards. This is a new PR of 2 massages in 48 hours (I got one immediately after the race on Saturday too).
PM - 8 miles. Horsepark loops. Felt surprisingly spry.
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Andrea graded the marathon based on what I did relative to my pre-race rules. Her comments in bold, my responses in italics...
-This cannot be an all-out effort. Something around 2:28-2:30 would be ideal. The worst thing I can do is run 2:24 (enough to beat me up and set back my training).
C- You ran 2:23 with 3rd place at 2:32! There was no need to go that fast with it not being a goal race and with the concerns of bouncing back from a marathon. I don't give this an F only because I don't think it was 100% effort and it was a mental boost which is important. Also, there is still a good chance that with the right recovery, an A+ race in 6 weeks is possible.
I thought about my pre-race comment about 2:24 being the "worst case scenario" when I was at mile 25 and realized I need to make sure I ran 2:23 or slowed down a lot and come in at 2:25 instead of hitting that catastrophic 2:24 :-)
-If anything hurts or bothers me, drop out immediately. There's no glory in running through (or creating) an injury.
A- No injuries! Not even that pesky hamstring. However, those blisters on the back of the feet are still a bugger and need to heal so as to not have more problems. Despite what you think, the blisters didn't magically heal DURING the marathon.
I give myself an A here. The newskin / moleskin combo worked great. Hamstring sleeves helped a lot - after two straght marathons where they locked up on me in the second half, I had no issues this time.
-If anyone takes the pace out fast, let them go. Don't get caught up in the early stages of the race.
B- Still went out about 20 seconds per mile faster than intended but did let Seth and Scott go when it got too fast.
Agree.
-Don't take the lead unless it's an effort to control the pace.
A+
Never really had the chance to take the lead. Glad my only A+ is for losing! :-)
-If the pace is slower and I'm feeling good towards the end (last 5K), then go for it.
N/A The race was too fast the whole way so I guess this passed.
Overall: B
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