Sunday, March 23, 2008

3/17/08 - 3/23/08

I feel like I'm recovering very well from Syllamo, but probably still not quite 100%. I tried to redirect some of my energy to other exercise for part of the week. I tentatively have a higher mileage week for the coming week but will just see how I feel. The half marathon on Saturday went surprisingly well after having some serious doubts during the warm-up. I ending up running my second fastest half marathon so can't complain considering what I've been through.

Date: 3/17/2008 8:00 PM
Type: Elliptical
Duration: 20:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: A little recovery to get the blood moving.

Date: 3/17/2008 8:20 PM
Type: Recumbent Bike
Distance: 3.1 miles
Duration: 10:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: More recovery.

Date: 3/18/2008 5:30 AM
Type: Easy
Course: Rain Run - C Route
Distance: 5.4 miles
Duration: 52:36
Pace: 9:45 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 160 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain
Notes: Ran the C Route and took Forum instead of trail. Ran the last couple miles with Andy P. who also ran 3 Days of Syllamo. Muscles felt good but felt a few pains on the pavement part of the route.

Date: 3/20/2008 5:30 AM
Type: Easy
Course: Jaira's Jaunt - A Route
Distance: 7.1 miles
Duration: 57:33
Pace: 8:07 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 36° F, Sunny
Notes: Started out running with Dan and Josh. Felt good but a little too fast so slowed down to a comfortable pace. Hills were really slow. Much easier run than Tuesday so I must be recovering but still not 100%.

Date: 3/22/2008 9:00 AM
Type: Race
Course: Sedalia Half Marathon
Pre-Race Warm-up: 1 mi - 8:15
Distance: 13.1 miles
Duration: 1:27:54
Pace: 6:43 / mile
Post Race: 3 mi - 25:32, 8:31/mi
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 12 / 118 (10.2%)
Age group: 35 – 39
Group Placement: 3
Weather: 38° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and I left Columbia about 7 am and arrived in Sedalia about 8:10. There were quite a few people from Columbia and several of the Long Run Lunatics running the race.

I ran a mile warm-up with Dan and it didn't feel great. After running it, I figured the smartest thing to do would be to take it easy today. The plan for today was to see how the first 2 miles went and then to try running a 6:37 (half marathon pace), 6:50 (marathon) pace, or a 7 minute pace. After the warm-up, I figured I would be lucky if I could hold a 7 minute pace.

I ended up taking my first Accel gel before the start since the package had exploded open on me earlier when I was placing it on my race belt. I had planned to take one at about 4 and 8 miles. Temp at the start was 38F. I wore a short sleeved shirt over another long sleeved and shorts which felt about right other than the wind. I decided to get rid of the gloves I wore during the warm-up. I lined myself up at the start back a few rows from the front since I was just going to hang back and take it easy. Dan and Hugh started off near the front. They were both planning to run their half marathon pace although Dan had mentioned his marathon pace I figured he would run it faster. I started off quite slow and caught up to Hugh in the first mile. I quickly helped him with a GPS problem and went ahead.

I ran the first mile in 7:11 so I was thinking maybe around 7 min miles would be a good pace. This mile felt much better than the warm-up. I continued on at a comfortable pace and am thinking how easy it feels. I can see lots of people ahead of me and spot Dan since he is wearing red quite a ways ahead. He doesn't seem to be getting any closer or further away so figure he must be running his pace. I hit mile 2 in 7:01. I took a little drink at the first water station. I continue and things have started to loosen up and my pace picks up. I then start setting my sights on people to pass. In most races, I start out so fast that I don't pass many people and often get passed so I am enjoying this.

I'm passing people and they are breathing a lot harder than me. I run mile 3 in 6:50 and mile 4 in 6:40. Then I see that Dan is getting closer so decide to catch him. Picked up the pace and ran mile 5 in 6:18 and then caught him. Told him I was feeling better and not sure how long it was going to last. I considered running with him, but was feeling good and momentum kept me going forward. Next, I see Darrin up ahead and he seems to be right on pace for running marathon pace as he had planned and I pass him. At about half way I am at 44 minutes so am thinking I have a chance to run a little faster than last year.

The rest of the race went about the same with a good pace that doesn't feel too hard and I keep passing people. Only if my legs felt better I really think I could have picked up the pace even more. This is an out and back course and is always encouraging to see your friends and other runners on the way back. I took my second gel after the turn around and then some water at the next station.

We had to deal with some wind for some of the course, but could have been worse. For the last 2.5 miles I ran with a girl and we pass back and forth. In the last mile, I pass her and one other guy and then just keep a good pace to the finish. Lungs were feeling great today considering the pace. The legs didn't feel real great so I didn't feel like I should push too hard considering I am not 100% recovered from last weekend.

The end result of this race was much better than expected and totally unexpected. Here are my splits:

M1 - 7:11
M2 - 7:01
M3 - 6:50
M4 - 6:40
M5 - 6:18
M6 - 6:29
M7 - 6:29
M8 - 6:40
M9 - 6:33
M10 - 6:47
M11 - 6:40
M12 - 6:40
M13 - 6:33
M13.1 - 1:01

Finished in 1:27:54 at 6:43/mi which is my second fastest time on this course in 4 years and my second fastest overall half marathon time. I placed 3rd in the 35 - 39 age group. Dan placed 4th in age group at 1:29:16 and it was his first half marathon. Hugh had a tough age group but ended up with a half PR at 1:40:25. Both ran an excellent race.

I will definitely take it easier for the next couple days. Post race legs are feeling sore but I think it is more from running hard today than what I did last weekend. Hugh said he felt sore too.

Sedalia Half Marathon Pictures

Running: 29.6 Mi - 3:51:49

Weights: 40 min

Elliptical: 1 hr 50 min

Recumbent Bike: 10 min

YTD Running: 697.3

April 12-Jay Dix Challenge to Cure 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

1 comment:

Kurt said...

You ran fast even without a 93.3 mile race the week before. Says alot about your conditioning and training.