Marathon Take Two
Marathon Take Two
Rock 'n' Roll DC
Disclaimer: I received free entry to Rock 'n' Roll DC as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!I've sort of mentioned it throughout my training updates in the past but I'm now OFFICIALLY registered for Rock 'n' Roll DC! I know many of you knew that was the race that I was waiting on a few details to fall into place for it to actually be set in stone.I can't believe I'm finally running my first full Rock 'n' Roll Marathon! When I ran my first Rock 'n' Roll Half in New Orleans in 2015, the thought of completing a full marathon was still a distant dream. Four short years later and I'm ready to take on the challenge!This will actually be my 10th Rock 'n' Roll Race and 7th Rock 'n' Roll City (joining New Orleans, Philly, Brooklyn, Montreal, Las Vegas, and Raleigh). If you've read any of my reviews from Rock 'n' Roll races, you know that they're among my favorite courses but more on that later.
Redemption Run
Dedicated readers may remember my last redemption run in September when I took on Rock 'n' Roll Philadelphia for the 2nd time (my first race there wasn't pretty). Although this will be my first appearance at Rock 'n' Roll DC, I've got unfinished business from my last marathon.Last April, I ran my first marathon at the Coastal Delaware Running Festival. Having never run a marathon before, I wasn't sure what to expect. My primary goal was just to cross the finish line but I was also hopeful I'd manage to break the 4-hour barrier.Devastatingly, I crossed the finish line in 4:00:19 and those 19-seconds have haunted me ever since. I knew as soon as I'd crossed the finish line that I'd be back for more.
Preparation and Coaching
Rock 'n' Roll DC has a bit more elevation than coastal Delaware, and with the unpredictability of March weather, I'd be lying if I said I wasn't a little nervous about my ability to set a new PR. That being said, I've been training a lot harder and a lot smarter thanks to the help of my new running coach Diego Cornejo Ruiz.Just looking over the last few months since starting with Diego, my total mileage in training is almost 70 miles ahead of where I was and that's even after navigating lower mileage to manage an injury in December and January. Not only is my mileage up, but I'm not just running to log miles, my workouts have been significantly more dynamic.There was absolutely no speed-work last year, I ran every run at virtually the same pace. This year I've slowed down on recovery runs and sped up significantly during intervals and tempo runs. We've also added in strength work and an increased emphasis on recovery.If you're interested in my specific training I'd definitely recommend checking out my Training Updates, or my previous posts about working with a coach for the first time. (Link to posts Here and Here).Ultimately, as I prepare for the final week before the race, my legs are feeling stronger than ever and I'm going into Rock 'n' Roll DC with WAY more confidence than my first marathon.
The Course
I mentioned the DC course will have a bit more elevation than Delaware last year but nothing too terrifying. There are really 3 spikes in elevation, each about 200ft coming at around the 6-mile mark, 13-mile mark, and 21-mile mark (that's the one I'm most worried about).To help balance the added difficulty, however, Rock 'n' Roll races have a lot more ways to motivate runners on course. First, this will be a MUCH larger race than my last marathon which means a lot more people and energy on course, as well as a lot more spectators cheering you on. That will be especially appreciated on the back half of the race!Apart from the other runners and spectators, one of the greatest parts of the Rock 'n' Roll races is the on-course entertainment. With live music being played every mile or so, it gives you something to look forward to throughout the race so you can break the total distance into more manageable chunks.
My Strategy
My final strategy is far from complete but I was able to manage negative splits in my first marathon and am hoping to do the same this year. I'll be working closely with my coach to find the perfect balance but I was able to get a test run in on my 18-miler last weekend.I think my downfall last year was starting the race too slow and I just wasn't able to make up that time by the last few miles. I definitely want to be cognizant not to go out too fast. A 4-hour marathon is about a 9:10 pace so I'm hoping to start around there and slowly speed up over the course of the marathon (emphasis on slowly).I mimicked a slower version of this plan on my 18-miler starting my run at 9:54 for the first 3 miles, speeding up to 9:42 for 7mi, 9:17 for 6mi, and then going "all out" for the last 2 (not actually all-out for training but pushing hard for the final miles).By splitting the marathon into 6ish mile chunks I'm hoping I can start close to a 9:10 pace and gradually speed up at each section.
Rewards
One of my favorite parts of the Rock 'n' Roll series is the finish line festival. Since the races are built around music, there's always an awesome show with plenty to eat, drink, and enjoy while you recover from the race. Free beer, free music, and they've always got an awesome finisher medal.Rock 'n' Roll also offers special edition medals for completing multiple events in a given year so I've got my eye on their Philly race in the fall to snag their new "Founding Fathers" medal for completing DC and Philly.
Almost There
I haven't run a race since my Turkey Trot in November so I can't wait to kick off 2019! It's hard not to succumb to the pre-race jitters but for now, I'm mostly just trying to manage my excitement.I know that I'm far more prepared for this race than I have been for any race in the past. Now it's time to just relax, recover, and obsessively stalk the weather forecast.See you next Friday DC!If you're in the area and looking for a last-minute registration, you can use the code "19RNRBRP16" to save $16 on the half/full and "19RNRBRP6" to save $6 on the 5k/10k!
Cheers!