Update to 23 Mile Route for Saturday September 18

Hi SummerWits! Bill Stokes here.  Since Linda's post with the link to the route is broken and I know she is asleep already I'm posting a new link.  Here it is: http://www.usatf.org/routes/view.asp?rID=395361

You might notice that I have you running up 6th street from Capitol to Lincoln Park.  I won't change the map but Linda is planing to change the written directions to have you run up 5th instead.  It will be safer to run against the traffic.

As Linda indicated in her post the route has lots of possible restroom stops.  We also are going to make sure there is plenty of water and Gatorade about every 3 miles.

NOTE for those not trying to qualify for Boston:
Remember to keep your target pace between water stops but take a minute or two to hydrate every three miles.  If you stop for 1 minute every stop you will only add 7 minutes to your time for the day.  If you stop for 2 minutes every water stop you only add 14 minutes to your time.

If you average 10 minute miles on this 23 mile route your time with 1 minute stops will be about 4 hours total. So your full marathon time would be about 4 hours and 30 minutes to 4 hours and 40 minutes.  Thats a great time.

If you go out with an 8:30 to 9:30 pace and can't sustain it for 4 hours you'll end up with about the same marathon time as running a 10 minute mile consistently throughout the race.  I know that might be boring but strategy is very important on this distance!

See you Saturday morning.
Bill