I always encourage athletes to write out a plan for important races, it gives you structure and focus for the day and avoids the “I’ll just run it” trap that leaves your mind and body wandering aimlessly when things get tough.
So, here’s mine for the New York Marathon.
Run the course in four 6 mile sections, each separated by a 10 minute walk.
Dedicate my run to the LIVESTRONG Foundation and those living with cancer.
Mile 1: Walk out of Staten Island to top of Verrrazano bridge
Run section 1: Jog into Brooklyn
Mile 8: Take walk break at Flatbush avenue
Run section 2: Jog through Queens to Queensboro bridge
Mile 15: Walk over bridge
Run section 3: Jog up Manhattan
Mile 20: Walk over bridge into the Bronx
Run section 4: Jog round Bronx and back into Central park
Mile 26.2 Finish!
Should take me between 5 and 6 hours.
Why this plan: training has been interrupted by injury and Hurricane Harvey and this breaks it up into manageable chunks. When the plan meets reality, I could end up walking a whole lot more!