13.1 race execution

mookyj

 Hear is a prefix of facts before I pose my question

1. recently bumped up vdot from 33 to 38
2. per coach Rich's input, my target finish 2:05
3. my current projected hmp is 8:50
4. prior HM pr for 50-60 ag (currently 52) is 2:15:22

My plan for Dallas RnR half was to go out 9:15-9:20 to mile 3, and then work it down. I figured that I would try to keep HR below 170, as there was small hills going from mile 3 to 7. I would do the water stops per EN protocol (every 1.5 to 2miles)

I ate a modest dinner night before, slammed a power bar before bed to add some fuel. early rise race morning as it was a big event. Got up at 4:45, had another power bar, and a zero cal moster energy drink.( I severally bonk on high frutose corn syrup.) got dropped off near the start with a mile walk to the start. Got into porta johns early before huge lines. All good. Some light strecthing, water, and slammed two GU gels 30 minutes before start.

Corral start. which I like! Got settled in early, and put down 9:12, 915, and 9:10 for the first 3.  Really wanted to go much faster, but I got it in my head that I would start work at 3.01 miles, and just focused on enjoying the race (which I did, very much). I walked the water stops for 30-40 steps, and took in water, and gatoraide when they had it. I hit 9;02, 9:04, and then back to 9:12, 9:20 as the rollers came. My HR dialed in at 166-167, and I decided it was a good number for the distance. It started to get hot,and at that point I was wishing for water stops every mile. I grabbed two gels at mile 8/9 and put down extra water as I felt I needed it. mile 11, I started to feel cramping in my calves and decided to walk at each mile split for 30-40 steps, waterstop or not. I finished well, crushing my old time by 12 minutes finishing 2:03:34 ( beating coach's suggestion). I do feel that if I had not backed off to stave off severe cramping I would have come very close to breaking under 2:00. Not to complain as it was a great/huge day, but I do want to figure out the cramping.

My question is what do I do about the calve cramping, or what am I lacking? 

 

Coach Patrick

I'd wonder what that drink did to you in the AM!!! Should have had 24oz of water or 12 water / 12 sports drink with your breakfast...not a lot of fluids there in the last 12-18 hours pre race. Also sounds like you might be predisposed with some calf tightness as 2 hours is generally too short to create massive fatigue...do you do any self care?

mookyj

 not sure on meaning of "self care"  

Al Truscott

I assume Monster Energy = Caffeine. People react differently to caffeine. When deviating from one's usual intake of the stuff (up or down) associated with a race, it can sometimes lead to cramping. For me, my caffeine intake is limited to one Diet Vanilla Coke a day. The several times I've tried using caffeine before or during the early part of the race in higher quantities, I've ended up cramping later in the race, enough to cause DNF or walking.