Well, half marathon #5 is in the books. I missed a PR by a little over 2 minutes, but with a tough course like this, I'm mostly satisfied with my performance.
The day started off shaky, with the crowded Metro situation getting to RFK Stadium. The trains were packed, and at one point, the operator threatened to take the train out of service if people didn't stop jamming the doors. Luckily, we made it there with time to spare.
Temperature at the start was mid-50's with a touch of humidity. Not bad, at least not as bad as I was expecting, going by what the weather forecasts were predicting. I was running with my Team McGraw teammate Megan, who was also aiming for A 1:59-ish finish as I was. So I had a running partner! Corral 8 crossed the starting mat about 8 minutes after the official start, and I have to hand it to Competitor Group - the corral situation was outstanding. Everyone left at a similar pace, and there wasn't the usual jostling for position and passing mis-seeded runners. Megan & I quickly got into our pace, and finished mile 1 at about a 9:10 pace, right on target.
Miles 2 & 3 were mostly flat to downhill, and we ran it easy, getting both miles in below 9 minute paces, but with minimal effort. Megan commented that we were banking some time for the hills to come (how right she was!). The 4.5 mile mark is where the course got tough. Up 18th Street NW towards Connecticut Avenue. The uphill seemed endless. We got through mile 5 at 9:05, which was race pace, and seemed to be going well. Then we got to mile 6.
Mile 6 was, for all intents & purposes, where the race was made. We struggled through that hilly mile (I'm not going to try and guess what my paces were after this point, probably mid-9), and got a bit of a respite in mile 7, with some downhills mixed with smaller hills. Mile 8 was a bit of the same, and we figured that after we passed the 8 Mile sign, we were gold for the trip in. Um, yeah. We kept up a good pace through miles 9 & 10, surprised by the hills there.
I had said in my pre-race blog post that if I hit 1:31 at mile 10, I was going to go for a 1:57:40 finish (sub-9 minute pace). So at mile 10, I was just over 1:31, but that wasn't happening. My new goal was to just hit a PR, which was still do-able. And then I hit mile 11.
Not so much Mile 11, but we made a turn at around mile 11.5 (I don't remember the street), and I'm thinking, just 1 1/2 more miles. But all I saw was this long up-grade. I let out a pretty loud expletive, and I was done. I told Megan to go on, I'd struggle the rest of the way home.
Mile 12 I picked up the pace as it was a nice downhill; I somehow ran about a 9:08, and I was thinking at least break 2 hours. Mile 13 comes, and it's pretty much all uphill to the finish, and I was really done this time. I just brought it in easy, with a finish time of 2:01:13, 2:04 off my PR set last year at Shamrock. Megan, by the way, just missed a PR by 5 seconds, and she was much fresher than I was when I saw her at the tent!
For the toughness of this course, I really can't complain. I was so ready going in, and the hills just did me in. I learned that I need to do a better job hydrating myself. It was a warm race, warmer than anything I've run in over that past 6 months. I brought a quick-release bottle with me, but that definitely wasn't enough water. I'm thinking that had I taken the time to stop at the water stops, I may have had a bit left in the tank. I had planned on downing a GU gel at mile 10, but I couldn't do it. I assume that was a factor as well. This is all good to learn, with the Marine Corps Marathon coming up in 7 months.
So now what? I've got my eye on a local 10K in late April, the Ashburn Village 10K. I really bonked on this one in 2010, but I wasn't nearly as fit back then as I am now, so I'm thinking I want to tame this beast. But I'm not sure yet if I want to do this. The main concern is to drop some weight before MCM training starts in July; those summer long runs are going to be hell with this extra poundage.
223 days until MCM!
Showing posts with label half marathon. Show all posts
Showing posts with label half marathon. Show all posts
Monday, March 19, 2012
Sunday, March 20, 2011
Shamrock Half Marathon
So it's been a while since my last blog post, but it's also been a while since my last race (New Year's Eve, to be exact). So, 11+ weeks after my last race, I took to the streets of Virgnia Beach for the Yuengling Shamrock Half Marathon.
The morning started out ominously; 21 mph winds howling out of the northeast. When I checked the weather forecast on Friday night, it said that it would be 45 at the 7 AM race start. They nailed that exactly, but didn't mention that the wind chill would be around 33. I had only brought shorts, a long sleeved tech shirt, and a tee, so that's what I had to go with. I was shivering in the corral waiting for the race to start, but once we got underway, it was manageable.
My plan was to run about a 9:30 pace for the first 5 miles; speed up to a 9:20 pace for the next 5, then judge where I was and how I felt before I tackled the final 3.1 miles. I started out right, about a 9:30 pace in the first mile as I navigated slower runners. I sped up to about a 9:22 in mile 2, just running easy. Mile 3, still not breathing hard, and ran a 9:05. Mile 4, easy, 9 minutes. Mile 5 I ran an easy 8:58, so my pace for the first 5 miles was 9:06 - way faster than my plan, but I wasn't even breathing heavily; it was a very easy run to that point.
From miles 6 to 10, I was still running comfortably, and I hit the 10-mile mark in 1:31:03, still around a 9:07 pace, so I was running very steadily, and not breathing excessively hard. Hill training for 11 weeks was paying off on this flat course. Breaking 2 hours was becoming a distinct possibility.
By mile 11, though, I was starting to feel it, but I was also feeling the possibility of breaking 2 hours, an elusive goal of mine since I started running 2 1/2 years ago. I eased up slightly before mile 12 to conserve some energy. When I hit the 12 mile marker, I started pushing it, and that's also when I began to feel it in my legs. We made the turn on to the promenade/boardwalk, and there it was: the finish chute, within eyesight. I found myself right behind the 2:00 pace runners, but passed them anyway.
As I approached my hotel, I knew I was only 3 blocks from the finish line. It seemed like an eternity trying to reach the mat, but I did, crossing in 1:59:09, achieving my goal with 51 seconds to spare. I can't describe the feeling I had when I looked at my Garmin and saw those numbers.
I beat myself up for the good portion of 11 weeks getting ready for this race; my body is very sore, not from the race, but from the training. I'm going to shelve doing any more half marathons for the time being, to give myself time to recover. I'll stick with 10K's and 10-milers for now.
And for all the soreness and weather and traffic driving home and whatever else I put up with this weekend, in the end, it was all well worth it.
Shamrock On!!
The morning started out ominously; 21 mph winds howling out of the northeast. When I checked the weather forecast on Friday night, it said that it would be 45 at the 7 AM race start. They nailed that exactly, but didn't mention that the wind chill would be around 33. I had only brought shorts, a long sleeved tech shirt, and a tee, so that's what I had to go with. I was shivering in the corral waiting for the race to start, but once we got underway, it was manageable.
My plan was to run about a 9:30 pace for the first 5 miles; speed up to a 9:20 pace for the next 5, then judge where I was and how I felt before I tackled the final 3.1 miles. I started out right, about a 9:30 pace in the first mile as I navigated slower runners. I sped up to about a 9:22 in mile 2, just running easy. Mile 3, still not breathing hard, and ran a 9:05. Mile 4, easy, 9 minutes. Mile 5 I ran an easy 8:58, so my pace for the first 5 miles was 9:06 - way faster than my plan, but I wasn't even breathing heavily; it was a very easy run to that point.
From miles 6 to 10, I was still running comfortably, and I hit the 10-mile mark in 1:31:03, still around a 9:07 pace, so I was running very steadily, and not breathing excessively hard. Hill training for 11 weeks was paying off on this flat course. Breaking 2 hours was becoming a distinct possibility.
By mile 11, though, I was starting to feel it, but I was also feeling the possibility of breaking 2 hours, an elusive goal of mine since I started running 2 1/2 years ago. I eased up slightly before mile 12 to conserve some energy. When I hit the 12 mile marker, I started pushing it, and that's also when I began to feel it in my legs. We made the turn on to the promenade/boardwalk, and there it was: the finish chute, within eyesight. I found myself right behind the 2:00 pace runners, but passed them anyway.
As I approached my hotel, I knew I was only 3 blocks from the finish line. It seemed like an eternity trying to reach the mat, but I did, crossing in 1:59:09, achieving my goal with 51 seconds to spare. I can't describe the feeling I had when I looked at my Garmin and saw those numbers.
I beat myself up for the good portion of 11 weeks getting ready for this race; my body is very sore, not from the race, but from the training. I'm going to shelve doing any more half marathons for the time being, to give myself time to recover. I'll stick with 10K's and 10-milers for now.
And for all the soreness and weather and traffic driving home and whatever else I put up with this weekend, in the end, it was all well worth it.
Shamrock On!!
Wednesday, September 22, 2010
Philly Half Marathon Race Report
Well, the ING Rock & Roll Philadelphia Half Marathon is finally in the books, after a summer of hard training. And it wasn’t as easy as I was making it out to be.
The morning started off well, about 58 degrees at my 6 AM wake-up, and it was still relatively nice by the time I got into my corral for the 8 AM start. I was running this race alongside my Team McGraw teammate Kathy Heffelfinger, who, when she found out we both had the same time goal in mind (2:05), asked if she could run with me. I wholeheartedly agreed, and it’s a good thing I did.
Usually, I start out too fast, and it gets me in the end. With Kathy running with me, maybe I could reign in my adrenaline and save it for later. We ran a very measured pace throughout the 4-plus miles in Center City Philadelphia, right on target for a 2:05 finish. But I knew something wasn’t quite right. It got hot rather quickly in the city, to the point where I was sweating heavily but only with a heart rate in the mid-70% range.
We kept our pace all the way up Kelly Drive to the Falls Bridge crossing, and then it started to get a little difficult going down MLK Drive. Kathy got a side stitch, so we dialed it back some. By Mile 10, she was starting to fade a little. I hit the wall around Mile 11 (much worse than Kathy did, by comparison). I caught up to her at the final water stop just before Mile 12, but couldn’t keep up.
Finally, the sign for Mile 13 was in sight, which meant the finish line was right around the corner. But turning the corner, I was greeted with a hill. I threw it into high gear (or at least the highest gear I could muster by that point) and crossed the finish line in 2:10:19. Not a PR, but much better than my performance at last year’s Philadelphia Distance Run. Kathy finished about a minute or so before I did.
But I need to thank Kathy for keeping a steady pace – otherwise, I would have gone out too fast and hit the wall much earlier. And her husband got some good pictures of us, too!
Now it’s 5 weeks until my next race, the Army Ten Miler in Washington, DC.
Monday, September 13, 2010
Countdown
6 days and counting until the 2010 ING Rock & Roll Philadelphia Half Marathon! As I've stated before, I'm running this race with the great people of Team McGraw, and especially for my teammate Jen McDevitt, who's once again putting up a fight with another pesky tumor. We're gonna miss her there, but she will be on the minds of everyone on the team come Sunday.
Now, my training. My taper has begun - I did 8 miles (at least) this past Saturday afternoon. I say "at least" because I neglected to re-charge my Garmin, so I did the run by feel, and estimating my mileage. I ran it without knowing my pace, heart rate, or mileage, and I believe I ran about 8.25 miles at about a 9:20 pace. And felt good afterwards.
Today, I planned to run 4 miles, with the middle 2 miles at Tempo pace. I breezed through the run at an average heart rate befow 70% (good), and at a 9:22 total pace, which is below my projected race pace. Again, I feel good.
Wednesday, I plan on running another 4 miles, this time incorporating two half-mile repeats in the middle at 5K pace. Friday will be an easy 3 miles to wind down, and then it's race day on Sunday.
I'm very curious as to how I will perform on the flat Philly course on Sunday. I'm navigating the rolling hills of my neighborhood at race pace or below, so I'm confident that I can hit my mark. We shall see.
Saturday, March 20, 2010
National Half Marathon Race Recap
My day started out with a 4:45 am alarm, and when I left the hotel to catch the Metro an hour later, the temperature was 49 degrees; not bad.
When I got to RFK Stadium it was still dark, so I did my warm-up jog while weaving in and out of people milling about. After my warm-up it was time to find my corral, but there were no corrals marked, just areas for predicted paces. I lined up behind the 9:43 sign, since that was my goal pace.
I was pleasantly surprised that I crossed the mat only about 10 minutes after the starting gun. In Philadelphia, it was close to 30 minutes before I crossed. There was the usual congestion for the first mile, and I made it through in 9:49. The highlight of mile 2 was coming up East Capitol Street SE and seeing the U.S. Capitol dome bathed in morning sunlight. Ironically, the song that played on my iPod as I witnessed this was "U.S. Blues" by the Grateful Dead.
Miles 3 & 4 spanned Constitution Avenue, passing by the National Archives, the Museum of American History, and the Washington Monument, among other sights. Mile 3 was mostly downhill-to-flat, and I sped through it in 8:59. And then the race got interesting.
I knew going in that at about the 4 1/4 mile mark, the course would go uphill. And did it ever. All the way until about mile 7. But I covered those miles better than I had anticipated, and at the 7 mile mark, I was at 1:07:44, on a 9:40 pace. So I was looking good.
And that's where the course started to deteriorate. The course was beautiful, running through neighborhoods in Northwest DC to which I had never been. But the road itself was horrendous. Uneven, pot-holes abounding, like running through a mine-field. I made it to mile 8 at just over 77 minutes, and then the road really got bad. Rolling hills in the 9th & 10th miles gave way to my "hitting the wall" at the 10 mile mark. I ran mile 10 at a quick 9:30 pace, and maybe that was my downfall. All of a sudden, it was extremely difficult for me to focus on just running. Just before the 12 mile marker, there was an unfair uphill climb that really taxed me. The road flattened out for the final mile, and as I saw the finish line, it felt like it would never come.
I crossed in 2:08:49, almost 2 minutes slower than I had planned, but that was before I saw the abysmal condition of North Capitol Street. The rolling hills really took their toll on my quads. But I still set a personal record; I did Philly in 2:21:04, and that was while walk-limping the final 8 miles.
A great day for a race, but the hills and road conditions will probably not bring me back to this one again.
When I got to RFK Stadium it was still dark, so I did my warm-up jog while weaving in and out of people milling about. After my warm-up it was time to find my corral, but there were no corrals marked, just areas for predicted paces. I lined up behind the 9:43 sign, since that was my goal pace.
I was pleasantly surprised that I crossed the mat only about 10 minutes after the starting gun. In Philadelphia, it was close to 30 minutes before I crossed. There was the usual congestion for the first mile, and I made it through in 9:49. The highlight of mile 2 was coming up East Capitol Street SE and seeing the U.S. Capitol dome bathed in morning sunlight. Ironically, the song that played on my iPod as I witnessed this was "U.S. Blues" by the Grateful Dead.
Red and white, blue suede shoes, I'm Uncle Sam, how do you do?
Gimme five, I'm still alive, ain't no luck, I learned to duck.
Miles 3 & 4 spanned Constitution Avenue, passing by the National Archives, the Museum of American History, and the Washington Monument, among other sights. Mile 3 was mostly downhill-to-flat, and I sped through it in 8:59. And then the race got interesting.
I knew going in that at about the 4 1/4 mile mark, the course would go uphill. And did it ever. All the way until about mile 7. But I covered those miles better than I had anticipated, and at the 7 mile mark, I was at 1:07:44, on a 9:40 pace. So I was looking good.
And that's where the course started to deteriorate. The course was beautiful, running through neighborhoods in Northwest DC to which I had never been. But the road itself was horrendous. Uneven, pot-holes abounding, like running through a mine-field. I made it to mile 8 at just over 77 minutes, and then the road really got bad. Rolling hills in the 9th & 10th miles gave way to my "hitting the wall" at the 10 mile mark. I ran mile 10 at a quick 9:30 pace, and maybe that was my downfall. All of a sudden, it was extremely difficult for me to focus on just running. Just before the 12 mile marker, there was an unfair uphill climb that really taxed me. The road flattened out for the final mile, and as I saw the finish line, it felt like it would never come.
I crossed in 2:08:49, almost 2 minutes slower than I had planned, but that was before I saw the abysmal condition of North Capitol Street. The rolling hills really took their toll on my quads. But I still set a personal record; I did Philly in 2:21:04, and that was while walk-limping the final 8 miles.
A great day for a race, but the hills and road conditions will probably not bring me back to this one again.
Friday, March 19, 2010
The Waiting is The Hardest Part
I'm sitting in a hotel room in Arlington, VA, on the 12th floor, with a view of Georgetown. I picked up my race number and goodie bag from trhe DC Armory trhis afternoon, and now it's come down to simply waiting.
6 months ago, I ran my first-ever half marathon in Philadelphia. I got hurt mid-race, and really didn't enjoy it. Tomorrow will be different. I made it through 13 weeks of training injury-free, and I'm running the best I have in my life.
I can't wait for tomorrow.
The weather is supposed to be picture-perfect, and I'm loaded with optimism that I'm going to do well. I haven't had a feeling like this before any of my previous races. I've analyzed the course, decided where on the course I'm going to ingest my energy gels, when I'm going to draw back, and when I'm going to go for it.
I want this to be a good day, because this is my practice for the big day in September when I run with Team McGraw again in Philadelphia in the Rock and Roll Half Marathon (formerly the Philadelphia Distance Run).
So if I seem giddy, it's because I'm brimming with confidence.
It's gonna be a good day.
6 months ago, I ran my first-ever half marathon in Philadelphia. I got hurt mid-race, and really didn't enjoy it. Tomorrow will be different. I made it through 13 weeks of training injury-free, and I'm running the best I have in my life.
I can't wait for tomorrow.
The weather is supposed to be picture-perfect, and I'm loaded with optimism that I'm going to do well. I haven't had a feeling like this before any of my previous races. I've analyzed the course, decided where on the course I'm going to ingest my energy gels, when I'm going to draw back, and when I'm going to go for it.
I want this to be a good day, because this is my practice for the big day in September when I run with Team McGraw again in Philadelphia in the Rock and Roll Half Marathon (formerly the Philadelphia Distance Run).
So if I seem giddy, it's because I'm brimming with confidence.
It's gonna be a good day.
Friday, March 12, 2010
The Final Countdown
One week to go. National Half-Marathon. My chance at redemption.
I've trained well, and stayed injury-free. I had an outstanding tune-up race last Saturday, and now it's crunch time. I've got an 11-mile run scheduled for Sunday, and I'll be taking it easy next week, running (easy) only on Tuesday & Thursday to stay fresh. But by this time next Friday, I'll be in full race mode.
I don't know why I'm taking it so seriously; I mean, it's not like I'm going to finish any where near the top of even my age group. But I've got something to prove to myself.
I got hurt during my first-ever half marathon last year, and I struggled through it. My goal for this race was to just "not walk" at any portion of it, and cross the finish line running, not hobbling. If I don't injure myself, I know I can do it. But last week's race really got me thinking - I have the potential to break 2 hours, which was a 2010 goal (and it's only March).
I've analyzed the course, saw where the inclines are, adjusted for it, and made a plan. The key now is to stick to it. If I start out too fast, I'm gonna hit the wall at about mile 10. If I start out too slow, I'm gonna start pushing it mid-race, which just happens to be where the major hills are. But if I keep a consistent pace, I should be fine (but that's the hard part).
So in short, I'm a little tense today. I need to prove to myself that I can do this. If I finish anywhere between 2:01 and 2:07 I'll be pleased.
One more week.
I've trained well, and stayed injury-free. I had an outstanding tune-up race last Saturday, and now it's crunch time. I've got an 11-mile run scheduled for Sunday, and I'll be taking it easy next week, running (easy) only on Tuesday & Thursday to stay fresh. But by this time next Friday, I'll be in full race mode.
I don't know why I'm taking it so seriously; I mean, it's not like I'm going to finish any where near the top of even my age group. But I've got something to prove to myself.
I got hurt during my first-ever half marathon last year, and I struggled through it. My goal for this race was to just "not walk" at any portion of it, and cross the finish line running, not hobbling. If I don't injure myself, I know I can do it. But last week's race really got me thinking - I have the potential to break 2 hours, which was a 2010 goal (and it's only March).
I've analyzed the course, saw where the inclines are, adjusted for it, and made a plan. The key now is to stick to it. If I start out too fast, I'm gonna hit the wall at about mile 10. If I start out too slow, I'm gonna start pushing it mid-race, which just happens to be where the major hills are. But if I keep a consistent pace, I should be fine (but that's the hard part).
So in short, I'm a little tense today. I need to prove to myself that I can do this. If I finish anywhere between 2:01 and 2:07 I'll be pleased.
One more week.
Tuesday, January 26, 2010
Philadelphia Rock & Roll Half Marathon
I did it last year; I'm doing it again. I signed up today with Team McGraw to run the 2010 Philadelphia Rock & Roll Half Marathon (formerly known as the Philadelphia Distance Run). I haven't yet registered for the race, just signed on as a Team McGraw participant again.
For those unfamiliar with Team McGraw, it honors Tug McGraw, the legendary pitcher for the Philadelphia Phillies and New York Mets, who was stricken with a brain tumor in 2003 while at spring training as an instructor with the Phillies. Tug eventually succumbed to the tumor in January of 2004. As they state on their website,
The Tug McGraw Foundation was established to raise funds for pioneering brain tumor research and to increase public awareness of the disease. Over 200,000 adults and children annually receive a diagnosis of brain cancer, and the mission of the Foundation is to support research that will improve their quality of life in the physical, social, spiritual, and cognitive areas.
The Foundation develops programs and raises funds for two specific elements in this mission.
The Tug McGraw Research Center within the Preston Robert Tisch Brain Tumor Center at Duke University and grants to other medical and research institutions in the United States
Public awareness and education activities promoting knowledge and understanding of brain tumor and related issues
Team McGraw started in 2007 at the New York Marathon, and now participates in 7 distance events around the country, all the while raising funds for brain tumor research.
I joined Team McGraw last year after my step-father developed a brain tumor in January, eventually passing away in April after a valiant fight. I ran the race in his memory, carrying a bag of his ashes with me in my race pouch in September. I also met, as part of the team, Jen McDevitt, a marathoner who is currently battling a brain tumor. She is the epitome of a battler, and I am hoping that she will be running this race with us in September.
My goal is to raise about $1,000 this year. I raised $2,245 last year, and was the top fundraiser for the Philadelphia group. I hope you will all support me as much as you did last year.
You Gotta Believe!!
Wednesday, December 30, 2009
National Half Marathon
I signed up today for my first race of 2010 (OK, technically my second, but the New Year's Day race was cancelled), the CareFirst Blue Cross Blue Shield National Half Marathon (jeez, could the title get any longer?) on March 20, 2010. This will be my second half-marathon; my first, the Philadelphia Distance Run last September, was marred by the recurrence of a strained calf muscle on mile 5 (of 13.1). So I had to run-limp the last 8+ miles. For this one, I'm hoping to go in pain- and injury-free.
The problem I'm experiencing is not being able to find an appropriate training program for someone of my ability. I'm what could be called an "advanced beginner". I could probably break off an 8 or 9 mile long run right now, but many of the 12-week "beginner" programs I'm finding have long runs starting out as low as 2-4 miles. That's a normal run day for me, so those don't work.
Conversely, at the other end of the spectrum, the advanced (or intermediate) programs all incorporate some measure of "speedwork" every week. This is how I injured myself last year preparing for Philly. I'm not really looking for a specific time, just to run this race in a manner that satisfies me, namely, finishing in a run, not a limp. So I'm not really keen on getting on a track and running "880's at 5K pace with 440 jogs in between". I'm willing to do tempo runs or tempo intervals to work on my speed, but I want to first make sure I'm going in healthy.
So I decided to incorporate methods from a few of the plans I saw, and I'm going to be running 3 days a week, for 4-6 miles per session (at about 70% of my heart-rate reserve), and doing a Sunday long run starting at 6 miles, progressing to 13 miles in Week 8, before tapering. I'm hoping that sort of mileage, with a weekly tempo run mixed in, will get me to where I need to be to complete the National.
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