Author: Matlock

It is race week. If you’ve trained hard, you can consider this the victory lap. It just happens to be the race itself. I first heard Fishwrap call the race a victory lap and thinking of it that way feels right. The hay is in the barn. Now it’s just time to get your mind right and do it.

To best prepare each participant to do just that, below you’ll find your race week playbook. It’s a collection of wisdom from F3’s fairy godmothers of running (read: most of the below is a near exact cut and paste from correspondence with Freeloader, Postfontaine, Subway, Fishwrap etc.). Thank you guys, and you’re welcome everyone who reads it.

Before that though, here’s the #1 rule of race day / race week / race prep… don’t try anything new. You should have rehearsed everything. No new shoes or clothes race day. No new meals the night before, or gels, drinks day of. Race day should be auto-pilot, an auto-pilot victory lap that is.

TAPER / PEAKING WEEK
The Art of Peaking – Greg McMillan
There is an art to peaking and over the last 20 years, I think I’ve figured it out. It’s about resting the body and mind yet keeping the engine revved with a few workouts. It’s also about having a relaxed and confident mindset and strong belief in yourself.

Remember to get in a couple of easy runs, a tempo run, and most importantly some good rest.

RACE LOGISTICS – runcharlotte.com

FRIDAY

10:00 am – 9:00 pm Novant Health Charlotte Marathon health & wellness expo will serve as the packet pick-up for all events at the Charlotte Convention Center (501 S. College Street, Charlotte, NC, 28202) in Hall C-2. You must present a photo ID to pick up your Race Bib.

**Lunch**
Dudes uptown are grabbing lunch and picking up their packets. For those that want to gather and talk race strategies, we will plan to meet at 12:30 p.m. in the lobby of the convention center, at the top of the expo escalator. We’ll plan to walk across the street to one of the restaurants near The Green.

SATURDAY – RACE DAY

• 7:04 am Arrive at Roman Bearden Park and look for other F3’ers (we may or may not have a dedicated space #workingonit)
• 7:15 am Must be in start corral
• 7:30 am Full marathon, half marathon start

PRE-RACE ROUTINE / WARM-UP

• Wake up at standard F3 time 5 am- ish.  Immediately eat small bagel OR half bowl of oatmeal and peanut butter OR almond butter. Maybe half a banana (OR whatever you have tested and decided on). Start drinking water. And, take a slam … or 5. Always good to get that out of the way pre-race (be sure to use the confetti text-message feature on your iPhone to notify your fellow runners of your pre-race success).
• 7:04 am arrive at the park for BOM and/or pep talk from Fishwrap about how you are about to FTS out of your race. It will be chilly so no need to get there much earlier.
• Then, we run a warm up 1/2 mile to 3/4 mile and dynamic stretches
• 7:15 am – Arrive at start corral, take a Gu.
• 7:25 am – Move to front of the line pre-race
• 7:30 am RACE START
• Half marathon fuel strategy – Take Gu or Gatorade on the course at 4 mile and 8 mile marks
• Weather will be perfect.  Upper 30’s to lower 40’s. For the race, can wear throw away gloves and throw away hat (can discard somewhere in the first few miles).

FREELOADER’S PEP TALK CORNER
At this point, you are all well prepared. Physically, you are in a great position. The only thing now that is of equal importance is where you are mentally. At the end of the day, running is just pain management. For every one of us, there is going to be a point in the race where a little bit of you wants to quit. You will debate in your head and say “it’s not my day” or “it’s too cold” or “cold air hurts my lungs” or “gosh just a minute slower than my goal is ok”….this is all normal. Yep…normal people will give in. They will become what is referred to as a convenient competitor. And, you will achieve a normal result. Congrats. But….we are not normal nor should we accept normal. Believe me, you will remember the exact point where you lost a bit, where you decided that normal is ok….and…you will regret it. If you do only one thing, try this. When the body hurts and you want to slow down, DON’T! Step up. When you win that battle, it will stay with you.

And, for anyone not running, we would love to see you out on the course — your support and encouragement is greatly appreciated.

#1:30orBust

– 20/20 & Matlock

** Note: This pre-blast was posted last month, but I think several missed it. Also, after a little back-and-forth with the race director, we were provided with a discount code for 10% off, for anyone who hasn’t already registered. Use: $ubwayBonk (oh wait, that was a previous discount code); instead, use: MAF4Life (no, that won’t work for this, either, slow pokes); for real, use this super-hard to remember code to grab yours: “F3” Also, let MMOB know if you are running. He’s a race ambassador, which means he gets a shirt that says he’s an ambassador. **

The following is a transcript of an actual text message conversation:

Unnamed Pax: Dude, we need you to write a sick pre-blast for the 2016 Charlotte Marathon/Half-Marathon (formerly Thunderroad Marathon).

Matlock: Umm, ok, how do I write a pre-blast for a public race? Do I just paste a link to the race site?

Unnamed Pax: No. << includes link to Freeloader’s 2014 Thunderroad pre-blast >>

Matlock: Oh, Ok, so I need to post the link AND list the instructions to register?

Unnamed Pax: Yes, but … << includes link to Uncle’s 2015 Thunderroad pre-blast >>

Matlock: Got it. So, I also need to post the link to Material Girl’s testimony/recap from 2013 for inspiration?

Unnamed Pax: Basically, and a Coachloader or MountainFishwrap-style whimsical and definitely nonsensical story of fiction without a plot helps it pop. Also, make sure you don’t do this. << includes link to Subway’s BRR pre-blast >>

Matlock: Challenge accepted under one condition, 20/20 has to proofread and spreadsheet anything I need. Basically, you need to force him to be my co-assistant-Q.

Unnamed Pax: I’ll work on him. Bathroom humor and challenges of manhood usually do the trick. Stay tuned.

So, I started digging in and reading the various recaps and comments from the pax from past Thunderroad races. Damn, you guys are encouraging and inspiring … here is a representative sample:

• “Without doubt, this was the most difficult physical thing I’ve ever done, by far. And definitely the most rewarding. The training, tips, support, running partners and in-race support from F3 made this possible, and race day was a unique and special experience.”
• “Never would have gone for the full without the training and support that F3 has brought to the table.”
• “Thanks for waiting for me while I dropped a deuce in the lady’s front yard on mile 6.”
• “The best part was spending time at the finish together and seeing the effort expended by the pax, and the feeling of accomplishment that we all shared.”
• “We train ourselves to make the impossible seem possible.”
• “Does Dredd ever shut up?” … “Never.”

So, I guess this thing does need its own pre-blast. But, why did I accept the challenge to Co-Q? Because I didn’t even know F3 existed the last time I ran this race. Today, the men of F3 are pushing me to shave 4 minutes off my last year’s PR (1:34) to run my first sub 1:30 half. The training and support this group provides is flat out amazing. It’s this group that will help me—and many others—get across the finish line and accomplish something special.

To those already signed up, join the F3 team and use the comments sections on this post to let us know who else is running and throw out a goal time to help us keep you accountable. To those thinking about running it, read the linked posts above and use this group as a way to help you crush this thing.

Sign up for the race, here. Instructions: follow the on-screen instructions. Please note, there is an F3Nation team, which you can join when you sign up. Not sure what that really does for us, but hey why not (also there’s a random “Katherine H.” in this group, which is confusing).

We’ll get another update out closer to the race with any planned meet ups or organized gatherings. Until then, get your 6 to SIB, Sweet 6, 8@8, and Richie. 20/20 has the 8@8 Q for October and will be pre-blasting optional tempo workouts for your benefit. You know, co-assistant-Q stuff.

Kisses and well wishes,

Matlock