Notes
ITB was notable in the first 500 meters, so as discussed before the race with Jon, I told him to do drop me instead of looking out. Followed coach's plan for the first four miles and settled into a decent rythm in the traffic, though it varied some. Found a 3:35 pace group at mile ~10-11, and enjoyed the pace up to mile 22. Leg pain bested me, and it was everything I could do to finish the race.
Dress:
GT-2000 shoes, black cotton socks, black/green running shorts, grey short sleeved tech shirt, white long sleeve tech, fleece sweater (for race staging), black knit cap, brown running gloves, ipod shuffle, black headphones.
Pre-Nutrition:
Day before: Decent lunch, had a philly ~12:00 or so. Then belvia biscuits thorughout afternoon, with one packet instant oatmeal and one peanut butter sandwhich at ~4:30. Biscuits if I got snacky.
Morning: One bit of a bagel, most of a biscuit pack.
Nutrition:
Gu at 4, 8, 12, 16. Lost track after that. Started with bottle 80/20 Gatorade/H2O, took a mix from stations along the way. Two ibuprofen 15 min to start, 2 @ 5-6 miles, 1 86mg aspirin and one half caf tab at 7, 1 ib @ 13. Gu at 17 was not a cram&ditch, but took about 5 minutes to go through.
After water station at 16, I was low on water the rest of the run. I am not sure if I took the 18 mi Gu, or if it was before that. I do not believe I took anything after 18. I think I may have began passing water stations after mile 19, except for one. It's possible I dropped the ball on all hydration and fuel after 20 miles.
Sleep, pre-race routine:
In bed around 9:00, probably asleep around 10:00. Woke @ 4:30, had good morning routine, dressed, met Jon at 5:30, arrived at security 6:15.
Finish and follow up:
Last couple miles were punishment, and was a bit out of it at the line. Knee pain and numbness, feet were burning from blisters, and the right leg ITB was very bad. Found later feet had painful blisters on both arches, pads were bruised and purple, and feet and ankles were swollen. Swelling increased over 24 hours, mitigated at that point with full calf compression. Bruising and scabs where I wore the shuffle. IT issue lead to lack of sleep for a couple days - waking when I would toss.
Scheduled a massage following Wednesday. (Details - location, quality, results - go here).