Pre-Race
At some point last week I decided that it would be nice to have a "fitness check" before I proceed to destroy my body at TNF 50 Miler next weekend. So, I found this half-marathon and signed up.
Overall, the week was rough. Coming off of my highest mileage week ever (96 miles), I felt rather flat and less motivated than usual. Regardless, I put in about 34 miles of running up to Saturday plus 35 miles of biking (mostly commuting/transportation). I didn't really feel like racing on Saturday night; but I'm not one to give up. So, I got up at 4:30AM Sunday morning and began "the ritual": I got dressed, ate breakfast, drank coffee, prepared my Nuun, and drove to the race.
The Race
I had hoped to get in 2-3 miles easy before the start, but a shortage of porta potties prevented more than a mile and some striders. At the start line, I decided to go out at a 5:50/mile pace. This was a bad decision. I was immediately anxious about the pace and found it difficult to run my own race. In reality, I should have gone out at 6:05/mile and stuck there; my splits indicate that this was about the right pace. I really dragged for the last 3 miles; my legs just wouldn't go any faster. This feeling was reminiscent of the last 10k of the National Marathon.
I finished 5th overall in a time of 1:21:53.
The Course
Was horrible. I'm fairly confident that I would have broken 1:20 if it weren't for the course. The first 3 miles were great - flat, open road. Then, the first (of about 10) 180-degree turn arounds hit and we ran into the park onto an 8-foot wide path. The path was OK for the first loop, but we still had a huge number of 90-degree or greater turns. The second lap is where everything kind of fell apart with regards to the course. The front-runners were forced to run past all of the runners who were on their first lap. This was nearly impossible on the narrow path and I found myself constantly yelling "On your left!" while trying to keep a 6:00/mile pace. This continued for the third lap as well. It was total chaos.
With that said, the volunteers were fantastic and everyone was super friendly; but that doesn't really make up for the course. I probably would not run this race again.
Monday, May 30, 2011
Sunday, May 15, 2011
Training Summary 5/9 - 5/15
I bulked up on the mileage this week - probably too much. Yesterday I went out for a long-ish run with Martha and Ryon in Rock Creek Park, and I felt horrible almost the entire time. My legs felt heavy and the relative perceived exertion (RPE) was WAY higher than usual for our pace.
Monday 5/9: AM - 6 mile RCP loop
PM - 30 minutes on the treadmill (3.5 miles)
Tuesday 5/10: AM - 6 x 1000m on the track (3:30 per 1000 for the first 4, then dropped off by about 10 sec per 1000 for the last 2). Total of about 8 miles. (http://connect.garmin.com/activity/84756893)
PM - 11 miles w/ WUS (Ryon and Martha). The morning's workout took a lot out of me, and I needed to go slower during my PM run...but that didn't happen.
Wednesday 5/11: 7 miles on the road. Just one run because of Tuesday's beating.
Thursday 5/12: AM - 28 minute fartlek: 4 minutes ON, 1 minute OFF at about 5:45 pace (ON). Total of about 8 miles.
PM - 5.4 mile RCP loop w/o a watch. About 45 minutes.
Friday 5/13: AM - 9 mile loop. Feeling pretty good.
PM - 5.4 mile RCP loop. Still feeling alright, a little bit of Heavy Legs.
Saturday 5/14: 17 miles w/ Ryon and Martha. The mileage really caught up with me. It was a pretty degrading experience; I mean 17 miles isn't that far! HR was elevated, etc... http://connect.garmin.com/activity/85580828
Sunday 5/15: Unfortunately, no running. I need to start listening to my body. My brain wants to run but my body most certainly does not, as evidenced by yesterday's run.
Weekly Summary:
Total Miles - 81 miles
Total Time - 10 hours, 42 minutes
Elevation Gain - 4,700 feet
Yearly Summary: Since 1/1/2011
Total Miles (some runs not included) - 1,071 miles
Total Time - 147 hours, 48 minutes
Elevation Gain - 63,042 feet
Monday 5/9: AM - 6 mile RCP loop
PM - 30 minutes on the treadmill (3.5 miles)
Tuesday 5/10: AM - 6 x 1000m on the track (3:30 per 1000 for the first 4, then dropped off by about 10 sec per 1000 for the last 2). Total of about 8 miles. (http://connect.garmin.com/activity/84756893)
PM - 11 miles w/ WUS (Ryon and Martha). The morning's workout took a lot out of me, and I needed to go slower during my PM run...but that didn't happen.
Wednesday 5/11: 7 miles on the road. Just one run because of Tuesday's beating.
Thursday 5/12: AM - 28 minute fartlek: 4 minutes ON, 1 minute OFF at about 5:45 pace (ON). Total of about 8 miles.
PM - 5.4 mile RCP loop w/o a watch. About 45 minutes.
Friday 5/13: AM - 9 mile loop. Feeling pretty good.
PM - 5.4 mile RCP loop. Still feeling alright, a little bit of Heavy Legs.
Saturday 5/14: 17 miles w/ Ryon and Martha. The mileage really caught up with me. It was a pretty degrading experience; I mean 17 miles isn't that far! HR was elevated, etc... http://connect.garmin.com/activity/85580828
Sunday 5/15: Unfortunately, no running. I need to start listening to my body. My brain wants to run but my body most certainly does not, as evidenced by yesterday's run.
Weekly Summary:
Total Miles - 81 miles
Total Time - 10 hours, 42 minutes
Elevation Gain - 4,700 feet
Yearly Summary: Since 1/1/2011
Total Miles (some runs not included) - 1,071 miles
Total Time - 147 hours, 48 minutes
Elevation Gain - 63,042 feet
Monday, May 9, 2011
Nuun Ambassador Team
I've been selected to join the Nuun Ambassador Team for 2011! I am very excited about this opportunity because Nuun is a great product that I use before, during and after each race, and during training. Nuun "active hydration" are dissolvable tablets that come in 10+ flavors and provide electrolytes that promote proper hydration during any activity. Find out more at: What is Nuun?
Week of 5/2-5/8 Summary
Monday: 7
Tuesday: 7 - 2400m + 6 x 400m (http://connect.garmin.com/activity/83233821)
Wednesday: 8
Thursday: AM: 7ish - 15 min. tempo @ 5:50/mile, 6 x Long Hills
PM: 5.5 Easy Rock Creek Loop
Friday: 10 Easy
Saturday: 8
Sunday: 16.25 (http://connect.garmin.com/activity/84376674)
Total: 68 miles
Tuesday: 7 - 2400m + 6 x 400m (http://connect.garmin.com/activity/83233821)
Wednesday: 8
Thursday: AM: 7ish - 15 min. tempo @ 5:50/mile, 6 x Long Hills
PM: 5.5 Easy Rock Creek Loop
Friday: 10 Easy
Saturday: 8
Sunday: 16.25 (http://connect.garmin.com/activity/84376674)
Total: 68 miles
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