First, run like an animal - after the 20 mile mark - tomorrow!

You've done the work, you've prepared well, you have your strategy for the race, the only thing left to do is execute! 

Remember; run the first 10 miles slower than your goal pace - 5 to 10 seconds per mile slower.  After 10 miles, gradually increase your pace to 5 to 10 seconds faster than your goal pace. 

Don't run even.  Vary your pace every couple of miles put in a slight acceleration to vary your pace and the muscles you are using.  This will help you avoid fatigue (at least reduce it).  Use people on the course to chase down during these short accelerations. 

For 20 miles run very controlled.  Stick with your strategy, and pace.  Ignore every one around you.  Focus internally, how are  you feeling, how is your form, are you relaxed, fueling, hydrating, electrolytes, sweating, etc.  Be like an engineer, very precise. 

Then, from 20 miles to the finish – run with abandon, run like an artist.  Chase everyone done.  As a running I coach from Boston likes to say “If I see you, I’ll pass you!”  Run like they are chasing you!

When you come off the 59^th Street Bridge you need to make a decision.  Are you going for your goal pace or are you making adjustments?  If you are feeling good, strong and still have speed in your legs, gradually increase your pace another 5 to 10 seconds per mile.  Go for your “all things are perfect” goal.  If you are having a hard day, consider slowing your pace by 5 to 10 seconds  per mile and begin to consider your “bottom line” goal.  But, keep focused, keep working.

Ignore the warm weather today and the last couple of days.  The forecast is for perfect running conditions – 45 to 50 degrees.  You must feel COLD when you start the race.  Do not over dress.  Just because the weather is ideal, do not abandon or neglect your hydrating, fueling and electrolyte plan. 

Finally, good luck, run strong, run well!

Miles of smiles.

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