April 4 - 10

Workout Time and Location

  • Wednesday, April 6th @ 6:00 pm - Rio Americano High School, 4540 American River Drive  (workout directions)
    • Please park in the far east end of the parking lot (overflow) near the baseball field. 
    • Don't forget water and a yoga mat or towel and a headlamp.
    • Shirts are here! Coach Charlie has all the shirts and a list of what size you ordered. 
    • VIP details HERE! See below. 

Note From Coach Charlie

Now that our final long hard run is complete you should a very good idea about a reasonable goal time. This is the week to make plans for how you will execute the race. This is also the time to plan the gear you will use. It is best not to leave it to week of the race to be thinking about all of this. You want to be relaxed and confident then that you have a plan as opposed to stressed putting it together last minute.

Most important will be pacing. Really look into workout and races to figure out an overall time you can make. Then it comes down to pacing. Again, within 1% +/- is the best way to go. Convert goal pace to seconds, divide that by 100, and it will give you the number of seconds faster or slower that you should run at any point on the course. Obviously Boston has hills to slow you down but remember it is a net downhill course so more downhill than uphill so even if you slow on heartbreak hill you’ll make it up over the last 5 miles steady downhill. So you could easily run the race by just going off of goal pace effort the whole way or you can use pace charts available specific to the Boston course. You should be able to find Boston specific pace charts available at the expo there, look for them!

Fueling will also be critical. Know what you will eat before and during the race! Bus leaves very early and they have lots of good carbs like bananas, bagels, and oatmeal. This is far enough to eat a big meal. Then 1-2 hours have a snack before the race, but again only if you’re used to this. For during the race, plan out how many total carbs you will need to consume based on the overall time and carbs per hour goal: https://docs.google.com/spreadsheets/d/1g0dmPlL9OoDh9vPceBNW4scOS27h2FtG-mIJRRfAp6A/pubhtml

The recommended range is 30-60 grams of carbs but if you have not practiced high amounts of carbs stay closer to 30 grams.

Finally, plan a couple outfits based on all kinds of crazy (Boston) weather but nail them down this week, no week-of, new purchases! It is best to use stuff you know works and that you have used in training or previous races. Here is a gear check list for what to get ready this week.

What's Happening in Training 

Boston Packing Tips: Boston Packing Tips: Here are some useful tips on what to pack for your trip to Boston next week. Please be sure to check out the links on what is and isn't allowed on the course, as well as the race's baggage and gear check policy (which would pertain to those of you who did not purchase the VIP training plan).

Mark Your Calendar: Our last workout will be held on April 13th at Blue Prynt Restaurant and Bar. SRA is hosting a Boston Marathon Sendoff party and you are all honored guests! Workout at 6pm, party afterwards. 

Boston VIP Details: For our VIP trainees...here it is! Everything you need to know for Boston weekend. Email amy@fleetfeetsacramento.com if you have questions. Please note, you MUST check-in at the VIP lounge before Monday to secure your spot on the VIP bus and lounge on race day. Your very own Alyssa will be our Training Laison on race weekend. If you need anything on race weekend, she's your first point of contact. 

Free Clinics and Seminars: Fleet Feet Sacramento hosts a myriad of free clinics and seminars throughout the month. Take a look at our calendar to RSVP for everything from Mobility Clinics to Good Form Running to Injury Assessments by Results Physical Therapy and so much more. http://files.www.fleetfeetsacramento.com/Adidas.gif

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