One more time pacing the City of Oak Marathon, but this time the 5:00 hours pace group instead of the 4:45 that I failed at last year. The race weekend started with an easy, nice 5 mile shakeout run the day before, and I feel ready for today to pace the 5:00 group. Originally, I was going to race the event, but they were once again, shy of pacers for the full and my friend Aaron from Massachusetts message me if I was interested on pacing. The morning routine is as usual: hot cereal with almond butter, coffee, water, and a high-electrolyte Gatorade about 35-45 minutes before the start of the event. I was able to use the porta-potty for plenty of time. Even though this is a very long event, I included a warm-up walk/jog of about 1 mile to the start line, similar to every year routine. I was able to chat with a few friends at the start area. It was great to see many friends and runners who were ready to toe the line to tackle either the 10k, Half, or Full Marathon.

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Miles 1-3

The temperature at the start was nicely in the upper low 50s. The plan for today was to get close to a 4:55 pace from the start, given that the course gets a little bit challenging in the latter miles. I started in Corral C about the mid-point next to Matt who was pacing the 2:30 Half Marathon. I really wanted to run a super easy pace the first few miles and then decide to pick it up later when we warm up a little bit. These were easy miles, we joked and talked to the runners who some were tackling their first marathon.

Miles 4-9

I was still good temperature this year already feeling warm, so I took the neck warmer off. I’m feeling good, a large crowd of runners, but with the corrals starting method, this year, there were so many issues moving along without the need to zig-zag. We continued to fuel every 3 to 4 miles, per coach advise and plan, first with a baby food 100-calorie pouch, then, around mile 6, I had a Maurten 100-calorie pouch and another gel at 9. Seeing many friends that were running the half returning after their turnaround

The pace was still a very conservative one, but doable to hit 5:00 target. We were just running just a tad above the overall average to make sure we can pick it up in the later miles. I am also monitoring the heart rate as I do not want it to get out of control, so I keep it at around 135-145.

Miles 10-13

Now, with only the full marathoner on the course, I can see ahead of me and determine how I am going to pursue this. The group was in good spirits. I provided a few instructions on what was coming and possible ways to tackle it. We pressed the pace a little bit, a few seconds ahead of pace, during the downhill. With the increased pace, we were just at a comfortable pace to be able to tackle the uphill on the way back. Another gel at 12. And I had to stop and use the porta potty and that took longer than I want it.

Miles 14-19

These miles were basically flat. I saw many great friends returning after the turnaround. But it took a little bit of pressing the pace to get closer to the group I was pacing. By the time I caught up with some of them closer to mile 16, they had spread out and was hard to regroup again. So running on an off, my heart rate now started to stay steady in zone 4. Around mile 17, I stopped to help a running that was having issues with cramping and offered a salt tablet.

I was glad we were running this section under the cover of trees at the greenway. Without the cloud coverage, you can still feel the pounding of the sun even at 60 degrees. By this time, I was having a challenge to keep the HR in check and keep the pace to arrive close to 5:00.

Miles 20-25

Here comes the main hills, which I walked most of them hoping to get heart rate down and closer to 140s, but they remained into the mid 150s. The CGM stopped working a few miles back, at that time the sugars were in range. After the last big uphill, the course got us going straight on Hillsboro Street. I stopped to help a few additional runners that were having issues with cramping. By now, I am feeling much better and with plenty of energy, I started to make sure others were hanging with us and addressing and helping them with any issues..

Miles 26 to Finish

My heart rate was in Z3, feeling the effort and a few final rolling hills, and I pressed the pace all the way to the finish line. Helped a few runners along the way, as one of them started with our group, it was her 1st marathon and I did want it for her to finish strong with a smile.

Highlights:

Course: Lots of runners, but there are very wide roads for the most part until the half and marathon split. The course narrows at the greenways a little bit, but there are no issues as there are only marathoners running this stage of the race. Hill-wise, there are rolling hills that require attention to the effort. Mile 18 hill is challenging, especially in the later part of the event, as it is a long, steady hill. Need to take advantage of the tangents at the turns and turnarounds, which could add distance to the route.

Venue: At the finish, it was good, simple, but effective. Some music, water.

Expo: Small Expo – Better than last year with a few more vendors.

Weather: Mid 50sº and nice cloud coverage at the start. By the end, we were hovering high in the 60s and full sun.

T1D: Sugars were very in range but on the high side for most of the event.

Fueling:

Pre-Race: 1 serving of Hot Cereal and Latte. A banana about 45 minutes before the start of the event.

Race: Tailwind, Beet and Magnesium mix, mostly water at the aid stations, one baby food pouch, and one Maurten bar.

Post: Protein shake, vitamin, and lots of water.

Learning Points:

• Applied the learning about taking easy and keep a watch on my heart rate better this time.

Month/Year	Event	Location	Type	Time
Nov-26	City of Oaks Marathon	NC	Full	5:10:00

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