Cbs Nyc Marathon Plan

DTNYRC New York Marathon Plan for November 1, 2009 for Chad Stoller Target Paces: Commute (First 10 Miles) Warm Up (Next 10 Miles) Race Pace (Last 6.2 Miles) Mile # Location Start - Staten Island 0 Base of Verrazano Bridge 1 Midpoint of Verrazano 2 Brooklyn - Verrazano Exit Ramp 3 4th Avenue/81st St. 4 4th Avenue/63st St. 5 4th Avenue/43rd St. 6 4th Avenue/22nd St. 7 4th Avenue/3rd & 5th 8 Ashland Place/Lafayette 9 Lafayette/Classon 10 Bedford/Dekalb 11 Beford/South Third St. 12 Manhattan Ave./Bedford 13 Queens - Pulaski Bridge 14 Vernon Blvd./45th Ave. 15 59th St. Bridge (Queens) 16 Manhattan - 59th St. Bridge 17 1st Ave./75th St. 18 1st Ave./95th St. 19 1st Ave./115th St. 20 Bronx - Willis Ave. Bridge 21 Manhattan - 5th Ave./137th St. 22 5th Ave./120th St. 23 5th Ave./102nd St. 24 Park: East Drive/84th 25 Park: East Drive/68th 26 Park: West Drive/62nd 26.2 Finish - Central Park

Min

Sec

9 :30 9 :00 8 :45 Pace m s 10 08 09 09 09 09 09 09 09 09 09 08 09 08 09 08 08 08 08 09 08 08 08 08 08 08 01

: 25 : 55 : 28 : 28 : 23 : 19 : 25 : 33 : 30 : 18 : 09 : 53 : 06 : 51 : 21 : 53 : 58 : 53 : 58 : 03 : 41 : 41 : 48 : 50 : 38 : 48 : 55

HR

The Plan

The Finish

145 152 160

9:08 Avg Min/Mile 6.6 AVG MPH

3 hours 59 mins 10 secs 1:39 PM

Start slow, pick up the pace

Race Time h m s 0 00 00 0 10 25 0 19 20 0 28 48 0 38 16 0 47 39 0 56 58 1 06 23 1 15 56 1 25 26 1 34 44 1 43 53 1 52 46 2 01 52 2 10 43 2 20 04 2 28 57 2 37 55 2 46 48 2 55 46 3 04 49 3 13 30 3 22 11 3 30 59 3 39 49 3 48 27 3 57 15 3 59 10

Clock Time

HR

Notes

9:40 AM 9:50 AM 9:59 AM 10:08 AM 10:18 AM 10:27 AM 10:36 AM 10:46 AM 10:55 AM 11:05 AM 11:14 AM 11:23 AM 11:32 AM 11:41 AM 11:50 AM 12:00 PM 12:08 PM 12:17 PM 12:26 PM 12:35 PM 12:44 PM 12:53 PM 1:02 PM 1:10 PM 1:19 PM 1:28 PM 1:37 PM 1:39 PM

145 145 145 145 145 145 145 145 145 145 145 152 152 152 152 152 152 152 152 152 152 160 160 160 160 160 160 160

9:30 min/mile start

speeding up to 9:00

race to finish at 8:45

NOTES FOR SPECTATORS: This marathon plan should give you a rough idea of how I plan to run the course on Marathon day and where I should be at any particular time. Please remember, however, the old saying by Sir Walter Scott: "The best laid plans of mice and men gang aft agley." Whatever that means. Here are certain factors you should keep in mind on race day: 1) Even professional runners adapt their race plans according to weather, road conditions, and how they are feeling on the day. Just because I PLAN to run the race at the interval paces shown above does not necessarily mean I WILL run it that way.

THANKS FOR WATCHING, AND THANKS FOR YOUR SUPPORT!! HUGE PROPS TO RUSS ARTMAN FOR HIS AWESOME MARATHON PLANNER