Race Reports

Post your planned races, goals and post race reports! 

This is great!

Goals:  
1/2 marathon on 8/31 -- Completed 2:43:22
5K October 18Th -- attempting sum 30 min time
Full marathon for November 9th -- Goal of 5:30:00 

edited to post goals and remove question

Race: Cleveland Clinic River Run  Sept 7th 2008

Distance: 1/2 Marathon (13.1 miles) 

Goal(s): 2:00:00 Stretch Goal / 2:05:00 based on past race times/training

Time: 2:04:19 (checked chip time and must have been a second slow on stop watch) pace 9:30 mn/mi.

Summary:

Race day weather was near ideal with 60 and overcast conditions.  Course was a point to point through a metropark along a river so was pretty scenic route.  Race promoted as fast "all downhill" as naturally rivers run down hill but this had to be the hilliest "all Downhill" course I ever ran.  Problem was the road keeps crossing the winding river and you end up in valley and then back up .... probably 12 - 15 times or so.

Plan was to break race down into 3 segments of 5 miles (46:00) , 5 miles (46:00 --- Total 92:00) and 5K (28:00 - total 120:00 min).  Did well first part of race starting off as planned with 8:30 1st mile and then settled in miles 2 - 5 to finish 5 miles 30 secs faster than plan (45:30) which was actually 5 secs faster than 1st 5 mile race 2 months ago (started to Rain and constant drizzle for next 5 miles); continued strong pace and passed 6 miles at 54:00 which would put me at approx 56:00 for 10K (PR is 56:15 back in june).  miles 7 and 8 started thinking too much about 6 miles to go so just focused on finishing my last 2 miles of 10 mile mark. 

Finished 10 mile in 1:33:55 which was 2:19  faster than 10 miler 3 weeks ago.  Doing the math for finish I only had 26 min for 5K and was not going to increase from 9:30 pace to 8:00 pace as i knew lags did not have it.  Plan was to hold pace and get easy 2:02:00 - 2:03:00, then came miles 11 and 12 and out came the "old man shuffle" and started to slow down quite a bit.  not sure real cause of slow down as racing I think 4 main areas to help/hurt you: 1. Cardio (which I think was good), 2. Legs (which were tired but do not think major issue), 3. Energy ( I fueled with gel pack 15 min before race, 6 mile mark 54:00 min as needed to time with water and poweraid along the way; I guess I could have used another pack at mile 10, but do not think was the problem), Metal - I think this got me as mind wondered miles 7 - 10 and lost pace to keep on track for 2:00:00 finish; then after not getting stretch goal I must have let up too much and almost did not get 2:05:00 without a push the last 1/2 mile.

All in all I am Happy:

Pros:

1. Ran 1st 5 miles in planned pace ( 5 mile PR) and 2:30 faster than 10 miler 3 weeks ago

2. Ran 10K equilvilent of 56:00 (10K PR)

3. Ran 10 mile in 1:34:00 (10 mile PR)

4. Ran race plan first 70% of race to meet goal without totally imploding.

5. Ran 1/2 Marathon! 

6. 2:04:19 was 9:30 pace which is 6 sec per mile faster than 10 miler 3 weeks ago.  Given training of only 3 weeks I think adding 3.1 miles and cutting pace is not too bad.

7. Managed no injuries, besides stiff legs today.  Knee is good and blisters were minimal so should be good to get recovery run tommorow.

Cons:

1. Missed Primary Goal

2. (Sorry for the TMI moment)  Forgot to band -aid nipples (I know does not sound manly and my wife used to not believe me, but for those not exdperienced this before.  several hours of running, especially with wet / sticky shirt can rub you raw and cause bleeding.  Did not notice anything after race until getting on bus back to starting line I saw 2 guys come on bus with red streaks down their shirts .... "Poor Bastards .... Thats git to hurt .... I am glad that did not happen to me"  then I looked down and yep it got me, but only on the right side with blood from chest to bottom of shirt.  Be Safe out their boys ..... Band aid up or Body Glide.

One down note was about mile 12 thinking "oh crap ... I have to run 15 miles next Sunday to keep on pace for Marathon 10/19". 

6 Weeks to Marathon 10/19!!  God Help Me!!

rk1: great report.

You set several pb's great job.  No wonder this sport is addictive.

For the rubbing issue,  I ware a compression top when I run. I have several that I got in the US at Walmart for $9.89.  Underarmer sell them but they want 4-5 times more of the same thing. The top fits quite tight so it stops the rubbing action. It also helps keeps your body dry by wicking the sweat away.   The final added benefit in my case is that it helps keep the wiggly parts (loose skin) from wiggling. 

Good luck with your marathon.  Remember to listen to your body.  Push on but don't push too hard.  

Congratulations on your successful HM! The fact that you completed 10 miles in a faster time yesterday than you did in your 10 mile race (1:33:55 vs. 1:36:12) is extremely encouraging.

I suggest that for the marathon that you take an extremely conservative approach in the first mile before trying to speed up to goal pace--my guess is that your 8:30 first mile may have contributed to your struggles later in the race. Believe me, this is an issue that has cost me in past races--in my marathon this past spring, I ran my first mile in 7:11 when I was aiming for an 8:00/mile pace (3:30 goal time). Although I slowed it down during mile 2, and though I completed the race in 3:24, I suspect that had I not run the first mile as quickly as I did, I might have finished in 3:20 (my pace through 24 miles).

Also, feel free to take an extra day off or so before jumping back into marathon training, although a really slow recovery run might do your legs some good.  But don't feel pressured to run today if you have any reason for hesitation.

rk: Great Job!! You motored through your race and finished well.  Kudos on all your PR's on the check points.  Make sure you do not miss your recovery runs today or tomorrow.  I was surprised the at the impact of just one mile the day after the race.  I ran with my 8 y/o daughter and we took our time and had fun.

One down note was about mile 12 thinking "oh crap ... I have to run 15 miles next Sunday to keep on pace for Marathon 10/19". 

I had the same thought at about the same point last week. (lol)  But as the running sages point out, it is about the distance not the speed, so take care of yourself. 

Guys ... Thanks for feedback.

munrori,

Checked out Walmart site and ordered 5 items ( 2 racing Tees, 1 long performance Tee (ie - under armour), 2 performance shorts, 1 regular short) for < $60 ... racing Tees were clearance for $5.  Probably about what i paid for 1 -2 items at dicks Sporting goods for under armour (nike, etc were about the same).

I do not like to wear the underarmour unless cold weather as makes too hot, but with fall coming it should work.  Also when in Hawaii I had to buy surfing shirt due to sun burn and that is lighter and may give a try.

WRM,

Good points ... I thought about that 1st mile but not sure if that hurt me as really aiming for 9:00 but realistically knew pack start would take me faster and wanted to cap at 8:30.  I think it was more just not used to competively running for 2 hrs and think I would have struggled just as much at end even if slower start.  I know what your saying makes sense, but for me I think it was more mental fatigue than physical (except fact this was 1 mile than max distance before). 

WW,

Here you on recovery run.... will probably wait till tommorow as my quads and calves are pretty sore (hamstrings are good and surprised about Quads as first time, which i guess is good as shows I am lifting my legs and probably due to # of hills).  Took Son for about 1 mi walk today and will probably walk with the bigger kids on a bike ride this evening. 

19 Mile Planned Run .... From Bad to Worse!

I "thought" that I had prepared appropriately for the last long run with 3 weeks to 10/19 marathon. 

When preparing to run 19 miles not best to just roll out of bed and run, so I set alarm for 6:00Am instead of 6:45am to avoid rushing out the door and make sure proper breakfast, etc. before run (Sorry but not getting up at 5:00am unless race).  Got my PA in 20 oz sqeeze bottle, 4 Cliff Gel packs ... I am good to go.

Oh forgot one thing ..... Saturday bought new pair of Nike Air - Pegasuas (Exact sytle as before) and thinking my old pair was shot deciding to break in on this run.  Did not seem like bad idea at the time as when I got original pair the running shop guy told me "Just start running in these ... and do me a favor do not ever run in those old shoes again"... I ran 10K and did not have a problem.  I guess it was just a function of although new at the time they were a drastic improvemnet over low end shoes I had.

Anyways .... First Mile I feel like I am running on springs ... This is awesome and first 1.5 at marathon pace and feeling good.  Then when running through the planned run (pace, water, buy more PA at 9 miles...) oops no money .... I will not have any PA last half of 19 mile run.  Started to think "Do not be a baby... you have 20 oz of PA and 4 gel packs, its not hot and/or race conditions ... you can survive without it" ... But the first negative seed was planted.

Mile 2 .... "Hmm whats that stinging sensation on my heel"  Look down and the 100% synthetic socks I bought a few weeks back are pretty low cut and sock was like 1/8 below top of shoe and old pair did not bother .... Now i have a cut forming.  Stop ... Pull up sock as high as can ... tighten laces .... problem adverted!

Mile 3 .... Start to get pain in ball on the other foot and not sure if from the bad sock stretch/lace job and/or just feet realize breaking in new shoe is not that good of a thing.  Next 2 miles different "phantom pains" begin to pop - up.  Not feeling real good about the 19 mile run.

Mile 5 .... Decide to take shoes off at the planned water refill at a Park.  Readjust Socks and put laces on the back/upper lace whole.  Things feel better next few miles but at this point know 19 miles is not going to happen as planned so decide to revise route to get 14/15 miles in.

Mile 8 .... Repeat adjusting shoes and feel a little bit better again.

Actaully miles 8 and 9 feel pretty good and contemplate going back to 19 mile plan, but figured "Better to Bug out and Live to Fight another Day" (Name that 80's quote)

Mile 11 ... One last break to give feet a rest.  At this point timing was so whack primary concern was finish the run without damage.

Miles 11 - 14 were pretty slow but made it home.

Good news is feet although had a little discomfort this morning felt fine enough to walk 2 miles and lunch.  And the legs/knees were like "sweet ... We got a vacation ... and feel like I did not do a "long run".  So we will call it an unplanned "step back week", which I never scheduled before to compressed timeline.

Now have to re-plan 19 mile run for next week.  That will put my long run 14 days prior to Marathon, which I am OK with 2 week Taper instead of 3.  But now no margin of error for next week.

Live and Learn I guess. 

I'm so sorry to hear about your LR struggle this weekend. We all have those bad LRs, but don't let it get you down. Didn't you have a strong 15 and 17 mlie run in the previous weeks? Chalk it up to a bad day--at least you have three weeks to fix everything that went wrong.

Just treat next week's attempt at 19 miles just like you would a race, rather than you would treat a standard long run. Plan out in advance what clothes you'll be wearing, get them all laid out the night before, make sure you set aside your money for your PA, get your gel packs ready--everything that you would plan for the night before a race, make sure you do the same thing, even if it means waking up a little earlier than 6:00 AM.

BTW, have you tried running in your new Nike Pegasus since your last long run?

WRM,

Thanks for pointers .... Yes ran a quick 3 miles today and felt better than expected.  Not quite a tempo speed but definetly a lot faster than recovery so a few miles did good as feet felt as good and maybe even a little better after run.

Is your race 10/5 or 10/12?

Moved post from accountability to race reports

Well race day finally arrived.  Set the alarm for 6:20am.  Didn't need it as I was up at 6:10 on my own.  Showered, shaved and got dressed. Even thought I had put out everything the night before I still had to hunt for my heart rate monitor chest band. That was even after going though everything three times.  Next time I am going to have a check list! 

Got to the race site at 8:00am one full hour before the race.  D and my daughter helped to keep me my calm.  About 15 minutes before the race I decided to make a pit stop.  Good thing things moved fast because there was a much bigger line-up second time around.

While getting ready at the start line I saw one of the guys I did long runs with but that was it.  Will know Wednesday but I don't think there were more than 60 people running the marathon.  The starting temperature was 8c/46c.

On the start of the race I tried to hold back but at the 5km/ 3 mile mark I was about 2 minutes ahead of schedule.  I was in a small group of 5 guys but they were going for a faster pace so I resisted and backed off to my pace.   One guy in particular stood out as he pushing pass all 4 of us.  He was much younger and looked like he was well prepared so didn't expect to see him again. 

Well after about another 10km/6 miles I could still see the group of guys.  They were about 1/2 to 3/4 km ahead of me.   

The course route was basically a 1 1/2 loop with the last 1/4 in reverse.  That meant that you covered  1/4 of the route three times.  Of course that was the hilliest part of the route. Thank goodness the reverse part was mostly down hill.   There was one catch but I will get to that.

The 1/2 way mark (21.1km mark)  brought you back to the start line.  D and my daughter were waiting for me.  It was really great to see them as it helped me keep pushing on.   I completed the 1/2 marathon in 1:41 PB (that is a full minute and 30 seconds faster than in May). The best part is it gave me a 4 minute lead.

Well by now you may have figured out that I desided to go for broke and try to qualify for the Boston marathon.  Several weeks ago I started thinking about if I should try to run a 4:59 pace.  After some good advice from the AIM group, I went back to my original plan of < 3:45. The thought however kept haunting me.  

The night before race day when I was packing and repacking my gear, I went back to the McMillian calculator (the thing that started it all) and reviewed all the numbers again.  What I hadn't realized was that all my long runs were within the pace margin for a 3:30 marathon.   That did it.  I decided that if the weather was on my side on race day, I was going to go for it.  If at the half I thought I was going to bonk, I would back off and try for a 3:45 or worse case 4hour. 

So with a 1/2 completed in 1:41 and feeling really good, I pushed on.   After coming out of the race grounds, (where the start and finish line is) I caught site of the 4 guys.  They were only about 1/2km ahead of me.  The young fellow was now in second place but looking strong.  Now we were covering familiar ground (second loop) and I knew we have several hills to climb so I grabbed my second gel and slowly sipped on it for the next 5km.  After each hill I closed the gap. By the 30km/18 miles I passed one of the guys while going up a steeper hill.  All I can say is thank goodness I did hill training.  It really made a difference in my overall performance as I was able to maintain my minimum pace (for the most part) in the hilly sections of the course. 

At this point I was only about 1 km to the turnaround on the second loop.  From out of no where this guy plows past me and then settles just in front of me.  Oddly from almost the beginning of the race I was on the course by myself.  (I was too slow to be fast and too fast to be slow I guess)  No one to follow/chase so I spent allot of time checking my pace watch.  (I don't know what I would have done without the virtual partner and the pacing on my watch). 

Again the hills seemed to be in my faver. I passed the guy shortly after and didn't see him until after I looped back.  Then I started looking for the joung guy I had passed several km back. I kept going and going and finally I saw he,  I couldn't believe the look of the guy, he was beat. The guy still had about 10km to go and he knew it.  

At this point I am now covering the same course for the third time but in reverse.  The thought that the course for the next 8km/ 5 miles was on the down side helped me keep my minimum pace.  At this point thought I could feel my feet starting to feel warm.  Since the temperature was still about 10c/50f so I knew my feel were starting to feel the effects of running. 

They say the race really starts in the last quarter and they are right. In the first 3/4 of the race I needed to back off my pace more than increase it.  In the last 1/4 was starting to have to increase my pace more often.  By this time I was 5:04 ahead.  Now my objective was to maintain that lead as best as I could. 

Now I am all by myself again, the 4 guys all had backed off and now I could not see anyone in front of me. My legs are feeling good but I am having to constantly recover my pace.  Keeping my pace on the down hill is getting almost as hard as going up.  Now I am telling myself, "you can do this, your doing great you can do this"  and "you only have less than 5 km to go, you can do this"  Time to get out the caffeine! Double chocolate mocha. 

Earlier I mentioned that the return back to the finish line was on the down side.  Well that is true but there is one hill about 1.5km/1 mile before the finish line that I previously traveled.  It stuck in my mind because I found it steep going down.  Now I had the pleasure of going back up!  Trying not to freak out I kept telling myself that as long as I didn't stop running, I still had just under 5 minutes to spare.  At the 3km mark  I could see the approach to "THE HILL"  coming around the last corner it was now staring me in the face.  OMG! it looked like mount Everest.  (in reality it was about 50m/150' but steep)

By the time I got up the hill my heart rate monitor registered it's max for the entire run.  Lets just say good thing I didn't have my father's implanted defibrillator or I would have been zapped!  Perhaps repeatedly.

Going back into the race grounds I first saw my daughter,  she is screaming at me saying your going to do it daddy! Then as I make my way through the corral I see the time, I check my watch and for the first time in about an hour I believe it when it said I was 4 minutes ahead.

I finished the marathon in 3 hours, 26 minutes and 1 second.  4 minutes 58 seconds to spare.

After I crossed the finish line my daughter comes out of the crowd and gives me a big hug.  It takes all my remaining strength to keep upright.  I walk for the next couple of minutes hoping that I don't seize up like the tin man in Wizard of Oz.  Funny how you can be running one minute and struggling to walk the next.

After waiting to get the official time results, we headed back home for a quick shower and then off to my sister-in-laws for Thanksgiving dinner.  

Well that is all for now.  Tomorrow I suspect I may have a more low key day.  I think I am going to get to know again what "DOMS" stands for!.

P.S.  had to get up and eat something so I desided to post my report before going back to bed.  - DOMS setting in!

munrori:  What a great race report!  Congratulations on a spectacular finish! I am waaayyy inspired and impressed. 

OK, everyone, here's my race report (It's the same report that I posted in the Run through Australia challenge).

Everything started out very well. It was warmer than I would have liked (I prefer to feel a bit of a chill as I wait for the race to begin), but even with start time temps in the mid 60s, I still felt a bit of a breeze, much better than what last year’s Chicago Marathoners faced. I was conscious of the need to hold myself back in the first mile, all the while wanting to taking in the experience of starting this great race. I felt like I was successful with holding back, running a 7:37 first mile. But instead of keeping that pace through the first 3 or 4 miles, I sped up to GMP by mile two. It was difficult to do otherwise, since I felt so good. My first hour was a good one, crossing mile 8 in 59:18. The second hour was a lot like the first, with me reaching 13.1 miles in 1:37:02 and crossing mile 16 in 1:58:26 (7:24 pace). I was happy to see that I pace for a 3:14, even though I was well aware that I would not be able to keep this up through the rest of the race.

As I began my third hour of the race, the lack of shade and the increased temps (probably low to mid 70s) were starting to take their toll on me. My paces started to decline slightly at this point, although I was still averaging a 7:26 pace through 20 miles. I began my walk breaks at this during mile 21, and as my walk breaks got longer, I saw my hopes for a BQ disappear. By the time I crossed mile 23 I knew I wouldn’t earn a BQ of any sort (3:15:59 or 3:20:59), and by mile 25 all hopes for a PR were gone (that’s what 10:30ish miles for miles 23-25 will do to your time). I wish that I could remember more details about this part of the race, but I was in a fog through this part of the race. I do recall a couple of volunteers asking if I was okay and if I needed any assistance. At the 25.2 mile sign I buckled down and told myself, “If you dig deep you can still finish this in sub 3:30. You’ve trained much too hard this summer to not go sub 3:30.” So I pulled an 8:55 for mile 26 (even after walking the first .2) and ran the remainder of the course in 1:41 for a net time of 3:28:09.

So no BQ. No PR (that’s the most painful part for me). I ran over 1100 miles during 18 weeks of training, and for what, to finish 3 minutes and 40 seconds slower than my previous (and first) marathon? It not supposed to work out this way. I know that I’m better than what Sunday’s performance would suggest. Yet I’m fully aware that I made some dumb decisions on Sunday morning; I knew that I would only go sub 3:15 in ideal conditions, yet I raced the first 20 miles of the race as if it were a 40 degree day. I have nobody to blame for my failure to adjust to race day conditions. I also failed to account for the differences in shade between the first half and the second half of the course, contributed in part to the differences in the position of the sun as we approached the middle of the day. Just stuff to watch out for next year when I take on Chicago again.  

Now I’m trying to figure out what’s next. Part of me would like to run another marathon to prove that my training didn’t go to waste, but it’s tough to come up with the resources to attempt a late fall marathon outside of the Midwest. There is a marathon in Indianapolis on 11/1, but I don’t think that my body will be ready for another 26.2 that soon. I promised myself in the event that I failed to BQ for next April that I would spend the following winter/spring on training for shorter distance races before taking on another marathon training program for Chicago ’09. Meanwhile I’m looking forward to tackling some shorter races in the next couple of months with the hopes of earning PRs in the 5K, 8K, and 10K. I just don’t wasn’t to rush back into racing; after Sunday’s performance, I’m afraid that another suboptimal performance would be like pouring salt on a wound.

Thanks for reading this, and thanks for your support. I may be down, but I’m not out—not by any means.

wrm: The best thing you can do for yourself right now is take care of yourself.  I know you had higher expectations but you still completed a full marathon in an impressive time under hard conditions.  There is no way you are not going to accomplish what you set out to do. 

On another note: how are you feeling?  I managed to book a session with a massage therapist at 1:00pm today. I hope I can stand it, because my thighs and calves are sore today!

Walter,

First off let me say I AM VERY PROUD OF YOU!,  I know for a fact you have been the biggest inspiration for many people on this and other CC boards to Accomplish feats that we did not think posssible .... Thank you!  And to me and others that has been way more important than minutes on the clock.

Not to under estimate your dissapointments... As reading your post I was on verge of tears (this coming from a guy who is a known hard ass) ... but I am man enough to admit it.  I can only imagine your thoughts, as your work effort and miles make me look like I am training for a 5K ;-)

Well nothing I can say without probably making matters worse by either belaboring the point or not showing it the respect it deserves.... Just know that you did everything you could and More .... I mean you have been a major nut putting in the work!.

Thanks to you and all the guys here, for helping me get to were I am and hopefully will be.  Even though we have never met, having these "friends" has been of great help to me as most folks in my day to life do not really relate to the goals, work , struggles, dissapointments, milestones, etc. that we experience here.

 Robert

wrm: Hang in there guy! We are all proud of what you have accomplished and how you hae helped all of us. I'll never be able to run a marathon and maybe not a half, but I can still feel your pain and understand the level of disappointment. I recall the words of a psychologist talking to 200 of us in the Deleware Valley who were just laid off by GE in Sept 1991. She said "Don't woulda, coulda, shoulda on yer self!" So, look forward and have no regrets. Put a forward looking plan in place and stick to it. Remember: Never Look Back, Never Give Up, Can Do!

bob e v

Thanks to everyone for your extremely wonderful and encouraging comments. Your words really have meant a lot to me. With the encouragement of people (in both a "real" and a virtual sense) I'm coming out of this funk--I'm already feeling better emotionally about things than I did when I posted my race report. I plan to be running a few miles sometime tomorrow, and hopefully in the next few weeks, racing and setting some new PRs. 

Original Post by munrori:

On another note: how are you feeling?  I managed to book a session with a massage therapist at 1:00pm today. I hope I can stand it, because my thighs and calves are sore today!

I'm actually feeling pretty good from a physical standpoint. I'm a little sore in the quads today, but nothing major. Yesterday I was still sore not only all over my legs, but also in my shoulders. That appointment with the massage therapist sounds like a great idea!

Race Planning:

btw: I feel almost silly putting my 5K plans up, but I have to start someplace...

I have two 5k's coming up a week apart. The first is a charity 5k fun run/walk this Sat 6/18, with the project I am working on. I'll be running with a neighbor and some others that I know, including one of the project directors. I'm going to treat this as a "practice" race preparing for the first "real" 5K with the Fort Worth Runners Club on Sun 10/26. I'm planning 2 days off prior to each event.

Question: My last training run will be tomorrow morning. Which would you recommend? A tempo run for 2-3 miles? Like I did two weeks ago? Or a slow long run like I did this past and previous Sunday? Both long runs have been > 5K distances w/o walking. I'm begining to lean towards a long run at a pace I know I can complete, e.g. hr around 115 like this past Sunday, but on a less hilly route.

The next training days will be next Tue/Thur. I'm thinking about 2-3 mi tempo runs on Tuesday followed by a long run on Thur. Is that reasonable.

After these races I will create a training plan based on Hal Higdon's intermediate 5k training program to prepare for a Jingle Bell Run for Arthritis 5K Sat night 12/6. Six weeks of training should be able to improve my pace don't ya think?

wrm:  A couple of runners at work talked me into going a couple of weeks after my half marathon.  This time I didn't wait.  OMG it was fantastic.  I already feel like I could do a small run.  I don't usually go for alternative types of treatments but I highly recommend it after a run. 

Original Post by bobev:

Race Planning:

btw: I feel almost silly putting my 5K plans up, but I have to start someplace...

Question: My last training run will be tomorrow morning. Which would you recommend? A tempo run for 2-3 miles? Like I did two weeks ago? Or a slow long run like I did this past and previous Sunday?

The next training days will be next Tue/Thur. I'm thinking about 2-3 mi tempo runs on Tuesday followed by a long run on Thur. Is that reasonable. 

bobev: Great question.

At this point in your taper, I would pick the routine that will you recover the quickest from.  If they are about the same I would pick the long slow run because it will help remind you that you can do the distance. 

For your second race prep I would follow the same rule. What will you recover the quickest from.