Rose Scovel's Clinic Notes for 9/21/16 (edited)

Strength 9/21/16
Starting exercise list will be posted on the PBT site.

If exercises do not feel good or do not feel effective, drop them and find something better.

2-3 weeks for 10-20:00 is enough to be very effective, if it is consistent.

2 sets to fatigue (not failure should do it).

Rotate through the workouts within the time allotment so you get a good variety.  Keep adding new exercises to replace those that do not meet our criteria of feeling good and being effective.

Wednesday and Sunday are good days for leg exercises bc it reduces effect on quality runs.  If you just do a few each day it will not have a negative impact on the workouts.

There are not too many fast distance runners that are heavy, but more important than being lighter is strength to mass ratio.  A few pounds heavier and a lot stronger is much better than lighter.
Our focus is to keep balance between the prime movers and the supporting muscles that tend to be the root of most injuries.

Race Readiness 9-21-16
5 marathon fails
1. Long slide – Not enough weekly or long run mileage to maintain a pace for the distance.
2. Light switch – Glycogen depletion.  We start with 20M of carbs and need to take in 6M during the race.  Dehydration is slower but just as deadly.  Will is not enough to get through these limiting factors.
3. Derailed trail – A good race plan with entail recognizing what the day has to offer or a great day will snowball towards a cautionary tale.
4. Locked up- Don’t ask you body to go 25% further and 30-60 seconds faster than you have trained to run or you it will end bad.  Long runs and plenty of faster running will prepare you for the specific demands of the last 5-10K.
5. DNS-Don’t fly to close to the sun to often or you will be the fittest cheerleader on the course.

At the start line hydration and glycogen store should be full.  Be 2-3 lbs heavy

Human body can store about 20 miles worth of carbs.  Need 600 more to finish a marathon.

Have breakfast ~90 minutes before

6-8 oz water every 20 min

Do not rely on GPS on race day especially if you race involves tall buildings. 
Start the race as a cautious pessimist.

At some point you will realize what the day has to offer and how you are feeling – become a realist.

With as many as 10 miles to go and you know it is your day, become an optimist and go get it. 
First 5 miles - feel relaxed/too easy
5-13 - Stay relaxed and controlled and get into your rhythm and on pace.
13-20 – Adjust based on conditions and how you are feeling.  This is your last chance to slow down voluntarily.

20 miles is the halfway point. Break the remainder into manageable increments. 
Save half of your mental energy for the last 10K to 10M.  This is where the race starts and why a marathon is a big deal.  Anybody can run goal pace for 20 miles.