2014 Governor’s Cup Final Pre-Blast

On November 8th, this coming Saturday, men of F3 Columbia and F3 Lake Murray will take on the Governor’s Cup 1/2 marathon and 8k road races.  Preparation is all in the bag now and the taper/rest week is here.

Author note:  This preblast will build upon the work of Fountainhead who also used ideas from Charlotte pax and credit goes to all these men for leading the way in past years.

There is an unhealthy amount of information in this post geared toward one thing, getting all of us across the finish line, and fast.  It’s long, but also complete with nutrition, taper, and in-race strategy advice for the half marathon from some of the wisest weekend warriors in the F3 Nation. I suggest you read it, eat it, tweet it….then get ready to dominate!

From the Governor’s Cup Website:

Packet Pick-up and Race Expo

Packet pick-up will be held on Friday, November 7th from 11am to 7pm at the Columbia Metropolitan Convention Center, Ballroom A (1101 Lincoln St). Participants can pick-up their race shirt and bib during the expo, which will feature local and national vendors and exhibitors. Race day packet pick-up will be at the Convention Center atrium from 6:00-7:30am. There will be NO race day registration offered.

Race Day Information

• Opening ceremonies begin at 7:30 am in front of the start line at Gervais & Main Street.
• Half-Marathon begins at 8:00 am, 8K Run begins at 8:20 am, 3-Mile Walk begins at 8:30 am, Kid’s Run begins at 8:30 am.
• Parking is available at no cost at metered spaces and in public garages. Closest garage to the start line is on Main Street.
• Porta- potties are locate on Sumter Street just south of Gervais Street. Course maps will be updated to include details.
• Water and Gatorade is available at the water stops. Course maps will be updated to include details.
• First aid will be available at each water stop. EMS will be on site. A medical tent staffed with a physician will be at the finish line.
• Awards ceremonies will begin at 9:30 for the 8K run and 10:30 for the half marathon.
• Course closes at 11:00 am

 

F3/Logistics ——– Saturday, 11/08 

F3/Dress Code:

• Put the F3 on your chest
• Great opportunity to use a lot of Vaseline, take advantage. #DoIt
• Put the F3 on your chest
• Shovel Flag (bring it if you got it)
• Check the weather and start off cold.
• See Bullets 1 and 3.

F3/Parking:

My suggestion would be to park along Lady Street near Bull Street as it keeps you outside the Governors Cup loop yet within a couple blocks of the start and finish line.  There is also free parking in the public/city garages nearby if that works for you.  Just plan your exit strategy as traffic will be more complicated after the race than early in the morning beforehand.

If you need maps of the area, race route, etc, the Governors Cup has put a number of maps at the bottom of the Race Info page

F3/Meet:

Meet at the End of Senate Street beneath the obelisk… a good place to plant a shovel flag

• 0700 – 0730: Check your bag if needed, warm-up, and get your mind right.
• 0730 – The opening ceremonies begin…  so if you’re dying to hear what the Governor has to say, you can mosey over there…  (does she even speak at this thing?)
• 0745: Ball of Man beneath the obelisk and prerace photo
• 0746 – 0759: Loosen up, line up in front, and get ready to roll. #2ndF #FistBumps
• 0800:  Half-Marathon Start – Fast mosey and never look back.
• 0820:  8K Start – Likewise… even faster mosey never looking back.

The Thang:

• Dominate.  Shake hands and kiss babies along the way. Dominate.
• Half Marathon Map
• 8K Map

After Race:

Find some grub, find your boys, find your family, and try to find your bearings… and meet back at the obelisk for some post-race 2nd F, BOM and a group photo op.  Some pax will be wrapping up between 0945 and 1000 so if you’re nearer the 1020 time (like YHC), grab something to drink and head that way…  We’ll try to take a post-race photo by 1030.

F3/Half-Marathon Race Strategy:

(and here’s where this post becomes solid F3 Charlotte material… thanks guys!)

(From The Show) Prep: Running a 1/2 at a pretty good pace is a lot different than running at LSD pace.  You body will likely hurt.  Make sure your bowels are empty before you start running, and try and avoid coffee on the morning of the race if you can handle that.

Pace: The 1/2 is short enough that you can run at a pretty comfortable tempo pace without fear of hitting the “wall” that most people talk about for the full marathon.  That being said, the first mile is key.  You will be jacked up and there will be lots of guys faster than you.  Run your own race, take it easy the first mile, and you will pass those jokers in the last few miles.

There are all sorts of calculators out there that can tell you how fast you should be able to run the 1/2, but for me, a good goal for the 1/2 is your PR pace per mile in a 10k.

Hydration: The 1/2 is long enough that you do need to take in hydration at the water stops at least once every 30 minutes.  I wouldn’t worry too much about taking on gels or goo, but whatever floats your boat. (YHC will be taking a pack of Clif Shot Bloks along with me for mid-race boost)

Recovery: Get some protein immediately after the race.  Bananas and water are great, but protein within 30 minutes of finish speeds the recovery.

(From Uncle, Modified) Different guys have different strategies for this race depending on your level of fitness and goals.  Keep in mind the way your body factors in adrenaline, weather, and the extra mileage.  Adrenaline goes a long way, but slower early always seems to be the right move.

First timers like YHC, set a realistic goal and go get it. More experienced F3ers – Smoke it. 13.1 at a pace you HATE.

F3/In-Race Nutrition/Hydration:

(From AP, modified) I’ll usually eat a regular but small meal a couple hours prior.  I don’t drink water every station unless it’s really hot or the stations are far apart. Just drink when you’re thirsty, not out of obligation.

(From OBT, modified) – I try to start well-hydrated, but stop short of the kind of overhydration that will force you to stand in long port-a-jon lines at the start or make you run the first few miles feeling bloated. Also, don’t feel obligated to hit every single water station; I will often alternate water stations, particularly in the first half of the race and if temperatures are cool like they should be in mid-November.

F3/Pre-Race Nutrition #AntiCarbLoad Strategy:

(From AP) – The biggest mistake I see first-timers make is the big spaghetti dinner the night before. Have fun pooping that out and not getting the carb effects until the day AFTER the marathon.

You want to eat your “carb” meal two days before and simply be sensible the last week. No alcoholic beverages at all the last week. At all. Keep up your hydration. Eat smart for you, which for me is lots of smaller meals.

(From OBT) – I agree about sticking to your normal diet. Frankly, carb-loading only really works as part of a broader eating strategy that would need to start 2 weeks out from race day and involves eliminating nearly all carbs and then loading up on them. The pre-race spaghetti dinner that’s become the facsimile of “carb-loading” is really more a social occasion, and I prefer to stick to my more or less normal diet.

I deviate a bit from AP on the no-alcohol rule – I personally like a single beer the night before the race, although you should pass if alcohol disturbs your sleep or your digestion.

Sample Friday and Sat AM eats:

(From AP) – Friday I eat usually something I like that is a staple for me, like egg substitutes with veggies plus dry toast. For lunch, have something like a chicken breast or whatever your protein flavor is. Dinner could be a small rice or pasta dish but remembering that the next day won’t see any carb benefit from it.

Saturday morning, eat some sort of light bagel or toast or banana plus black coffee about two hours out if that’s your thing. Keep some of your routine. Remember you’ll be pumped and you’ll not want to carry more weight in your belly than is needed to fuel you at first.

Once you get running, you’ll sustain on what you brought.

(From OBT) – Friday is my normal smoothie for breakfast, a lunch salad and a normal dinner (no steaks, no Mexican or spicy Asian food).  On race day, I usually eat a packet or two of instant oatmeal between two hours and 90 minutes before the start, plus an apple or banana.

F3/Taper Week Advice:

(From AP) — As far as running is concerned, if you do your last “long” run of 8-10 on Saturday, take Sunday off. Monday do a shakeout of about 30-40 minutes, then Tuesday a slightly watered down speed work day. Wednesday do about 20 minutes (yeah, I know), then Friday about 10. All you’re doing here is preventing stiffness. Don’t sprint. Don’t wear a watch except to prevent yourself from going too far or hard. Go get ‘em guys.

(From OBT) – My taper likely will look something like this: 8-10 miles on Sunday; front porch Tabata or normal F3 workout Monday; light speedwork Tuesday; normal F3 workout or 30 minutes of easy running on Wednesday; Thursday and Friday off, but with some stretching/massage on the Body Wrench both days.

YHC will be taking off Thursday and Friday and just hydrating and stretching.

The Finale:

Tweet to #F3GovCup: You know the rules, tweet away.

Got all that? Good, I’m hyped for this race, plain and simple.  Proud to be running with you brothers as part of the F3Nation, you never know what you can do until you just go do it.  See you on 11/08 ready to roll. #CSAUP 

Aye!