Coach Thyself--Half-Marathon Race Report

I coached myself to a new half-marathon PR today in the Music City Half-Marathon! 2:09:44 (That was for 13.23. I was around 2:09 at 13.1, but the course was a little long or I didn't run on the tangent.) I was 8th out of 23 in my age group.

I didn't train for this race, per se. It just happened to be in the middle of marathon training. This high-mileage, easy pace training REALLY works. I'm logging between 30 and 36 miles per week, mostly at an easy, conversational pace. A few intervals with my half-marathon group a couple of times and one tempo run is what my speed work has consisted of over the last few months. I didn't taper. I actually had to run 18 miles this week, including 4 miles the day before the race with my training groups! (What could I have done if I were actually rested???)

I didn't think I'd be a convert to high-mileage training, but it is really improving my cardiovascular system, lactate threshold, and VO2 max. Those improvements were enough to knock nearly 2 minutes off my time from March on this same course (2:11:41).

The race itself was great. I slowly jogged a mile before the race began because the training schedule called for 18 miles and I needed to warm up anyway. It was sunny and about 38 degrees at the start. I hoped to keep the pace between 9:50 and 10:10/pace. At the end of mile 1, I thought I might be having a good day. (And I realized that I had overdressed for the temps in a long-sleeved technical tee and technical lightweight jacket over it.) By the end of mile 2, I was fairly certain it was going to be a good day. My first two miles were a 9:50 pace and 9:49 pace, right on target. I had planned to walk through the 4 water stops, but I decided to keep going at the first one and jogged/drank/spilled through the stop at 2.8 miles.

Around miles 3 and 4, I was feeling really good at a 9:45 pace, which is unusual for me. In the past, that was my lactate threshold--- if I were running faster than 9:45, I knew lactic acid would build up in my legs later in the race (at miles 8+) and I'd be wanting to walk. But today, 9:45 felt right. The negative splits continued (to my dismay--I still a little worried in the back of my mind I was going out too fast) with a 9:47 mile, 9:40 mile and 9:41 mile. Miles 4 and 5 would be my fastest of the day.

I finally reigned in the adrenaline a little and starting logging 9:45-9:59 paces, including walking for 5-10 seconds through 3 water stops--the only walking for the race. I took gels at miles 5 and 9 DRY, which I know is "against the rules," but there were no water stops there. (Note to self: memorize where water stops are and plan accordingly.)

Eight miles is often a turning point in a half-marathon for me. In my first half-marathon a year and a half ago, I felt good at 8 miles with proper pacing and lots of Accelerade, which really works for me, and had a great race. In the last 3 half-marathons, the 8-mile mark was when things started going down hill. But, suddenly, I was at the 9-mile mark, then the 10, and my miles were all still coming in under a 10-minute pace. I was running consistently. Yes, I had to work harder in miles 10, 11, 12, and 13, but I maintained a sub 10-minute pace. Mile 12 was my slowest at 9:59 pace. Mile 10 came in at a happy 9:47 and mile 13 was a 9:48 pace! Then I was at 13, then 13.1, then 13.2......

I knew the distance would be off because the last time I ran the course, it was longer than 13.1 due to winding paths with runners coming at you---so you have to run on the edge rather than the middle, which would be the shortest distance at which the course is measured. My chip time comes to a 9:55/average pace (but that's averaging me for 13.1 miles when I ran an extra .12 for a total of 13.23 if my Garmin is correct), but my Garmin clocked me at a 9:49 pace. That makes more sense considering my splits. I only had 3 miles above 9:55/pace and several in the 9:40's.

It helped that the course was almost completely flat. There were maybe 2 gentle inclines and one small hill.

Afterwards, I realized that my biceps hurt so much. I must have been clenching my fists and really holding my arms flexed for the entire 13 miles! I feel like I did a hundred bicep curls! And a pretty hard effort for 13 miles left me with achy knees and lower back and a tingly piriformis and a few other ailments. Sports massage, anyone? Then my husband met me for a PAINFUL 4 more miles to get me to 18. I walked all of the last mile and a lot of the other 3, but I'm at 18 for the day and 36 for the week. Ouch.

Splits and such:
Mile 1 9:50
Mile 2 9:49
Mile 3 9:47
Mile 4 9:40
Mile 5 9:41
Mile 6 9:52
Mile 7 9:49
Mile 8 9:58
Mile 9 9:50
Mile 10 9:47
Mile 11 9:57
Mile 12 9:59
Mile 13 9:48 2:07:47 at 13 miles....might have sneaked in under 2:09 for 13.11. I can usually finish the .11 in about a minute. Wish I'd glanced at my Garmin!
Mile .23 8:52/pace

13.23 miles 9:49 average pace. It was a GOOD day. By the way, my A. goal (best case scenario) was 2:10. And I beat THAT.

Marathon Training Week 1: The First Mistake

Well THAT didn't take long. On DAY ONE, I made my first training error. On Monday, I had an "easy" three-miler scheduled. The kids weren't back in school yet, so I had to go to the Y since they have childcare. I hopped on the treadmill, warmed up and started thinking about how hilly the Country Music Marathon is said to be. I figured I'd better throw in some hills. I'd done some hill work up to a 4 incline before. I decided to go up to a 5 incline today (not changing speed). Five may not sound like much, but it was really challenging. So challenging in fact, that I felt a sharp pain go through my problematic left knee. I quickly slowed down and lowered the incline, but didn't stop. It passed and I figured I was good to go. About three hours later, the soreness set in. It hurt to walk on my knee. Stairs were particularly painful. It felt like I had a catch in my knee. I looked and there was a pointy area on the top of my knee that I don't think was there before.

I iced, rested, and felt totally depressed for two days. I also dealt with a stomach bug for about 48 hours. My physical therapist buddy took a look and said she thinks my kneecap shifted a little and that what's poking up is the top edge of it. Either it didn't go back where it should have or it has inflammation under it. She told me it was safe to try running to see how it felt.

The pain was gone yesterday, so I ran 3.5 slow, easy, FLAT miles on the treadmill, stopping to walk one-tenth of a mile every mile. And it felt ok. Thank God! The pointy thing is still there, but maybe my knee was always pointy.

So here I am already 1.5 miles behind schedule and I've missed a speed workout. I guess that's how it goes.

I have a rainy 8-miler scheduled tomorrow. Then I'm going to the Tennessee Titans playoff game, where I'm sure to get in the extra 1.5 miles for the week walking to and from wherever we'll have to park. (At least!) So I guess I'll break even.

I'm sure next week will be better! I'm also excited that I've got 4 local gal pals training for the same marathon as me! Two live in my neighborhood and two go to my gym. It's going to be nice to have buddies to train with. All of them are faster than me, however. Guess I'll just have to run faster....