Sunday Sep 13 — Lap Card
14 mi · 4 E + 8 @ HMP + 2 E · Aug 30 route, 3.02 mi flat loop · bottle at the start · goal tier locks
| Pass | Mile | Time | Do |
|---|---|---|---|
| — | −90 to −60 min | pre | Half bagel + 12–16 oz + 100 mg caffeine, all together |
| — | 0.0 | start | Race shoes, race shorts, both gels in the race pocket. Touchscreen off. |
| 1 | 3 | 0:28 | STOP — 8–10 oz + Gel 1 no time cap |
| — | 4 | 0:39 | Block starts — 7:40 |
| 2 | 6 | 0:54 | run past it — no stop |
| 3 | 9 | 1:17 | STOP — drink + Gel 2, ≤20 sec |
| — | 12 | 1:40 | Block ends — pass 4: STOP 8–10 oz no time cap |
| — | 14 | ~2:00 | done — 2 E, jog it in |
Pre-run timing
- Bagel, water and caffeine go down 60–90 min before the first step — the same offset you'll use on Oct 4, whatever the clock says.
- Nothing else in the 3 hours before the bagel. Race morning is an overnight fast plus the bagel; a late-morning start after a full breakfast or lunch is a different test.
- First run you've ever done on caffeine. Log gut through the block, any jitter, and block mile 1 HR against Sep 6 (147). A few bpm higher is the caffeine, not fitness.
Watch
- Custom workout, pace-programmed: Warm-up 4 mi, no alert → Work 1 mi, pace alert 7:35–7:45, repeat ×8, no recovery step → Cool-down 2 mi, no alert. Auto-pause off.
- Main screen shows current-lap pace, not average pace.
- HR is guardrail only. Sustained >175 before block mile 6 → 7:47 for the rest of the block. 178 at any point → abort to easy.
- Disable the touchscreen before you start, forecast irrelevant.
Mile 9 restart
- At 0.20 mi past the stop, read current-lap pace. Faster than 7:35 → back off until it reads 7:40.
- Expect ~90 sec of feeling slow. HR drops 15–25 bpm in the standstill and comes back before the legs do — Aug 30 (6:36) and Sep 6 (7:15) both burst here.
Conditions
- Record temperature and dew point at the start and at mile 12. Without them heat drift and fitness drift can't be separated.
- Dew point ≤60°F: the result stands as run. Above that and the guardrail forced 7:47: bring the numbers before calling it B.
What locks
- All 8 inside 7:35–7:45, guardrail never tripped → A locked, 1:40:30.
- Guardrail forced 7:47 and you held it to mile 12 → B locked, 1:42:00.
- Couldn't hold 7:47 → C conversation, 7:56.
- Judged on block miles 6–8. What carries forward is HR per mile at 7:40 — a steady 7:40 matters more than a fast one.
Drink at the bottle, not at the beep — GPS drift will move the mile marker by the last lap.