Ran a 10k - Official Thread (5 Viewers)

[Zasada]

And my wife thinks I'm nuts.  I get a full hour more. 

Tue/Thu alarm is 0400.  Only Wed is 0300 (so that I can fit 20K in before work).

 

[ChiefD]

How long are the speed/strength runs on this?

Pull up one of the specific plans: either the beginner or advanced. There will be a PDF there with all the workouts.

 

[ChiefD]

I'll be using this one.

 

[MAC_32]

Hey guys...

I know the rumor is that I've retired from racing or some #### like that from sheer lack of enthusiasm.  Reality is I'm racing a HM on 3/7/20.  Which means if I'm doing a 12 week training bit for it, I've got to start in December (i.e. a little over a month).  Yay?

I've done Higdon in the past using the base building plan as well as the HM plan.  I'm open to trying something else or just winging it.  Or lots of MAF.  So have at it if you want to throw some suggestions out there.  Keep in mind, the weather will suck and I'm not likely to hit every prescribed run. 

Run 30+ miles every week starting now 

Pick a plan

Identify the priority workouts in that plan

Schedule those workouts a day earlier each week than the plan says

Make sure you do every priority workout and if mother nature leads to a skip day you have a built in contingency

If mother nature leads to multiple skip days then skip an easy day

Allow for one week per month under 30 miles, but if you have already used it and mother nature is being a ##### then...too bad

 

[tri-man 47]

here are a few specific thoughts on your comments above - hope they help.

Thanks so much!  One Q: Do you (or @bushdocda) recall if it's at all advantageous to start on the left or right side of Richmond Highway at the start?  

I am planning to work my way up to the 3:2x starting area as best I can.  Good to know it won't be too crowded.  (I've looked at the sequence of finishing times for 3:2x, and the spacing is reasonable.)  Good to know, too, that the first long incline isn't overly challenging.  I will need to control my stride on the steeper downhill so as not to trash the quads that early.  I do anticipate, as you mention, that some late challenges exist - the long, open bridge, the Crystal City incline, and the lonely stretch around mile 25.

 

[pbm107]

I'll be using this one.

@gianmarco I am following the advanced Hanson’s half plan now and in my opinion it is more difficult than their marathon plan. The strength workouts are the same distance but run faster, and I find running 7 miles at HMP more difficult than 10 at MP.

 

[The Iguana]

Hey guys...

I know the rumor is that I've retired from racing or some #### like that from sheer lack of enthusiasm.  Reality is I'm racing a HM on 3/7/20.  Which means if I'm doing a 12 week training bit for it, I've got to start in December (i.e. a little over a month).  Yay?

I've done Higdon in the past using the base building plan as well as the HM plan.  I'm open to trying something else or just winging it.  Or lots of MAF.  So have at it if you want to throw some suggestions out there.  Keep in mind, the weather will suck and I'm not likely to hit every prescribed run. 

I hear the prevailing plan these days is simply: rf; dbap!

 

[gianmarco]

Run 30+ miles every week starting now 

Pick a plan

Identify the priority workouts in that plan

Schedule those workouts a day earlier each week than the plan says

Make sure you do every priority workout and if mother nature leads to a skip day you have a built in contingency

If mother nature leads to multiple skip days then skip an easy day

Allow for one week per month under 30 miles, but if you have already used it and mother nature is being a ##### then...too bad

I already knew you were going to post exactly all this.

I was asking everyone else...

 

[MAC_32]

@gianmarco I am following the advanced Hanson’s half plan now and in my opinion it is more difficult than their marathon plan. The strength workouts are the same distance but run faster, and I find running 7 miles at HMP more difficult than 10 at MP.

I've not completely followed it, but I used it as my starting point for plan building and while I can't compare it to the marathon plan I'll echo what pbm said. Hell, I did 7 at HMP Friday then went for a long 16 two days later and my net was near MP. Those hellish HMP workouts make MP seem tame. I'm tempted to do like pbm's currently doing the next time I marathon - use the hanson HM plan as the baseline, just with more miles on the long runs.

 

[MAC_32]

I already knew you were going to post exactly all this.

I was asking everyone else...

I probably should have just written this: 'Schedule those workouts a day earlier each week than the plan says.' That was my biggest takeaway from winter marathon training take one. Expect every week to go badly.

 

[-OZ-]

I hear the prevailing plan these days is simply: rf; dbap!

https://youtu.be/rvfkGO_1uO0

Kick names, take ###.

 

[bushdocda]

Thanks so much!  One Q: Do you (or @bushdocda) recall if it's at all advantageous to start on the left or right side of Richmond Highway at the start?  

I am planning to work my way up to the 3:2x starting area as best I can.  Good to know it won't be too crowded.  (I've looked at the sequence of finishing times for 3:2x, and the spacing is reasonable.)  Good to know, too, that the first long incline isn't overly challenging.  I will need to control my stride on the steeper downhill so as not to trash the quads that early.  I do anticipate, as you mention, that some late challenges exist - the long, open bridge, the Crystal City incline, and the lonely stretch around mile 25.

I’ve been on the right side both times. Closer/easier access IMO and also can slide out to right for a wazz if needed.  

You and the Man are right on a couple lonely spots. That bridge was like a scene from The Walking Dead in 2017s heat. 

You are going to get so many ####### kills on the bridge and onward you won’t be lonely. 

 

[gianmarco]

I'll be using this one.

Looking through that, the probability of me wanting to and/or actually stabbing someone by week 9 seems abnormally high to me.  

 

[gianmarco]

I probably should have just written this: 'Schedule those workouts a day earlier each week than the plan says.' That was my biggest takeaway from winter marathon training take one. Expect every week to go badly.

I was kidding.

Knowing you were going to suggest that and already thinking/planning to do that, I know it's probably what's best for me. 

I need to 1) Get that consistency and 2) Get a couple longer runs under my belt. 

The key is actually making that happen in Nov/Dec/Jan/Feb.

Remind why I stupidly signed up for an early spring HM again? 

 

[ChiefD]

Looking through that, the probability of me wanting to and/or actually stabbing someone by week 9 seems abnormally high to me.  

I was kidding.

Knowing you were going to suggest that and already thinking/planning to do that, I know it's probably what's best for me. 

I need to 1) Get that consistency and 2) Get a couple longer runs under my belt. 

The key is actually making that happen in Nov/Dec/Jan/Feb.

Remind why I stupidly signed up for an early spring HM again? 

This negative energy is not going to help you.

Man up. Do it for Harvey the Hickory!

 

[MAC_32]

I was kidding.

Knowing you were going to suggest that and already thinking/planning to do that, I know it's probably what's best for me. 

I need to 1) Get that consistency and 2) Get a couple longer runs under my belt. 

The key is actually making that happen in Nov/Dec/Jan/Feb.

Remind why I stupidly signed up for an early spring HM again? 

Every time you are debating about whether to be a ##### log on to strava, see my run, then go don't be a #####.

And every time I am debating about whether to be a ##### I will log on to strava, see your run, then I will go not be a #####.

Deal?

 

[MAC_32]

Looking through that, the probability of me wanting to and/or actually stabbing someone by week 9 seems abnormally high to me.  

It'll be sooner than that.

And you should do it anyway.

 

[gianmarco]

Every time you are debating about whether to be a ##### log on to strava, see my run, then go don't be a #####.

And every time I am debating about whether to be a ##### I will log on to strava, see your run, chuckle a little, then I will go not be a #####.

Deal?

 (and FYP)

 

[xulf]

Nationwide Children’s Hospital Columbus Half Marathon Report

This may be long, but screw you guys – it was my first race!

Important information about the race

This race is probably a bit different than most (but what do I know, it’s my first HM).  The event is hosted by Nationwide Children’s hospital and over the last 7 years it has raised >$8 million in research for children. 

Of the 26 marathon miles, 24 are dedicated to children patients treated at the hospital and those patients get to pick the theme of their mile…and they are out on the course with their friends and family cheering on the runners and giving high fives with big foam hands.  Mile 11 is the “Angel Mile” dedicated to remembering the children who have finished their race too soon  :( (all the feels in the world).

Race Preparation

I never had any formal plan to prepare for the race, and I never even really thought about doing it until ~6 weeks ahead of time.  My wife ran it last year and enjoyed the training and race experience, and was already getting ready for #2.  I was never a runner growing up, but played all sorts of sports and played HS basketball and soccer…but really hated running.  A HS knee injury also made pounding the pavement an unpleasant experience.  For a variety of reasons, I decided I wanted to do something new and running was going to be that thing. 

I continued to just get out and run.  It was great because it was the summer and light out super early and I love getting in my workouts before starting the day.  Miles kept creeping up and the pace kept going down.  I eventually did a 7 mile run that was sub-9:00 and it felt amazing.  The whole run was great and I knew from then I was hooked. 

My longest runs pre-race were an 8-miler that I got owned on and had to walk/run the last 3, a 10-miler, and an 11-miler the week before the race.  I was scared ####less of doing the HM with never having run the full distance.  And every crazy-### runner was like “if you can run 10, you’re good” --- yeah, no biggie, I’ll just increase my mileage >30%...what could go wrong?  Jerks.

My “easy” run the Friday before the race was terrible.  It was in the dark and cold and it didn’t feel good and my HR was way up when I was going slow.  I was super nervous.  I needed some sort of win, so I ended up doing one mile the day before the race at a pace faster than I had done before – not straining, but feeling good.

Pre-Race

I never really paid attention to nutrition plans and didn’t really do anything different the week leading up to the race.  The day before, I ate a ton of bread and late that night my wife and I were high-anxiety and I housed about half a box of my kid’s cinnamon toast crunch (carbo load!).

The morning of the race, alarm went off at 4:30.  Got up and showered.  Had some coffee and English muffin with PB.  Jumped on the elliptical for 10 minutes to warm up before we headed out the door.  Got to the race, parked and made our way to the event.  Peed.  Walked around and did our gear check.  Peed.  Still very nervous, but I at least had my wife there who had been there before.  We were in different corals, so we had to split.  Got to mine—peed.  Then just kind of was soaking it all in. So many people, lots of good energy, and music was blaring.  Ate a pack of jelly belly sport beans at about 7:00.  About 7:15 I felt another pee again, so I did.

Race Time

I was in corral B to start the race.  I had just run 11 miles at 8:42 and had thought about following the 3:50 marathon pacer for a bit with a new goal of trying to hit 1:55 instead of 2:00.  I had seen the pacer before my last pee, but now they were way up from me and we were shoulder to shoulder.  Well…there goes that idea.

Corral A goes off after some fireworks.  We all move up and the energy keeps growing.  We take off at 7:33, 3 minutes after the start gun.

Mile 1 – 8:33/mi, HR 152

My last few runs I have found myself going a bit faster in my first couple of miles as my heart rate gets to a steady pace.  I thought I would shoot that again for the HM.  Well…I’ve never been part of race and the mass herd that departed all together.  We are going so SLOW.  I figured this would open up a bit, but it didn’t.  I started getting nervous as I’m about .5 mile in, I’m stuck behind all these people, and my pace is like 9:30+.  No friggin way did I want to give up a bunch of time in the first mile, it would have killed me.  I start zigzag sprinting to try and find an opening.  I’m hauling ### and end up getting in at 8:33.  Problem – my HR that I wanted to be in the 140s is already over 160.  F.

Mile 2 – 8:31/mi, HR 162

I finally am able to get into a groove on this mile.  I’m now racking my brain on a new strategy.  I come to the conclusion that I needed to RFBAP.  I figured at this point, I am going to run by HR and not worry about it (smart with a wrist HRM, am I right?).  I am pretty comfortable in the upper 150s, but I’m already over that amount….”LAP 2 – 8:31”…wtf?  OK, I’m 2 laps in – I couldn’t tell you anything about this mile as I was so in my own head it flew by.

Side note – this is a flat course, however, miles 1 and 2 have 2 of the 3 biggest elevation climbs.  I didn’t know this going in and I honestly was so distracted that I didn’t notice it at all.

Mile 3 – 8:26/mi, HR 161

After mile 2, I’ve decided that I wanted to try and keep my HR at around 162, since that is my upper orange range and my watch yells at me when I hit it.  I’m thinking early on that I will just run this base and start backing off as my HR will progressively rise.  I also want to give a shout out to @BassNBrew as he had recently talked about not fearing failure and leaving it out there.  This was my new plan – run at 162 HR – keep the pace between 8:30-8:35 as long as I can (I did many runs at this pace, just nothing near this distance).  If I fall off at the end and end up running at 9:00+, I will have banked some time and still be able to get in under 2:00.  It’s on.  This mile was an elevation drop and I wanted to attack both the uphills and the downhills.  I did here and put some time in my bank.

I hadn’t hydrated yet and this was my first go at getting fluids from the aide station.  I didn’t know what to expect.  Grab some Gatorade…thanks for the 1 TBS jerks.  I ended up throwing it at my mouth b/c I couldn’t figure out how to drink it.  Half went in.  Half went all over me.

Oh – during all this, I found a nice mother/daughter pairing. I followed them (mainly right behind the daughter, if you know what I mean), for about the whole mile.  A couple of jerks ran up in between us and were so sporadic on their pace, that I lost them…but they were a bit too fast for me anyway.

Mile 4 – 8:39/mi, HR 160

This mile went pretty OK, still moving pretty good and my time could have been a lot better.  But, since I am inept at drinking while running, I needed to hit up the next aide station (I also had eaten 3 sport beans so, I need something to wash it down).  Some jerkface runs up and flat out STOPS in the line and takes a drink while not moving…right as I’m rolling in and right in front of me.  THEN, he steps back in front of me, grabs another drink and STOPS AGAIN.  My watch actually counted this interaction as non-moving time.  What a ####.

Mile 5 – 8:34/mi, HR 161

Pretty flat mile and I just keep churning.  Nothing too exciting to see here.  I kept seeing one guy walking, then running past me, then walking, then running past me.  He was hurting on his walks; I never saw him again.  I felt bad, we aren’t even 5 miles in yet.  I keep wondering if I can personally keep up what I’m doing.  I’m maintaining pace, and my HR isn’t really moving, but I’ve run this far at this pace before…many times.  Just worried about what’s ahead.

Mile 6 – 8:21/mi, HR 163

This mile starts out downhill and I went after it at.  I banked some good time fortunately, as I started slowing down on the second half of the mile.  A mom of one of the girls I coach on my daughter’s U8 soccer team is a big runner.  She didn’t run this year but she was part of a polka group that was playing along the course on this mile.  There are lot of bands that play along the course, but it was especially funny to see her dressed up in lederhosen, jumping up and down, playing an accordion.  That gave me a little extra pep to keep going.

Mile 7 – 8:37/mi, HR 162

I’m running along and my headphones cut out.  I am using a Garmin 245 Music, so it had nothing to do with data coming to my phone.  No music, no nothing.  I try and reconnect the stupid thing 20 times, turning my headphones on and off, but my watch won’t connect to it.  Great…

This mile is the last “real” uphill mile of the race.  I had intentionally been distracting myself by trying to get the music started.  But, at this point, I realize that I have been focusing all my attention and energy on myself.  We have kids out here at every mile, and yes, I have been seeing them and appreciating the crowd, but not like I should have.  Now, it’s time to soak it all in…the race…the kids…everything.  Whatever happens, happens.  I’m just happy I’m a part of this thing and got to experience it.

Mile 8 – 8:33/mi, HR 162

I’m high fiving people left and right at this point…just having fun.  I am a bit scared b/c my only real terrible run was an 8-miler, so I have some mental block about that number.  I want to get this mile over and keep moving on.  Still feeling good and still wondering how my HR isn’t changing.  I am now into new territory on this many miles at this pace and I am not sure how much longer this will last.  But, I was sure, I wasn’t going to let up until my HR shoots up and I start feeling like crap.  Lets go!

Oh – I also ate 2 more beans (a nice little reward for a job well done to this point).

Mile 9 – 8:26/mi, HR 164

I believe that this was the “Encore Mile” of the race (it all kind of blurs together) as we just passed the hospital…dedicated to the children that had previously lined the course with the dedicated miles.  Lots of signs with the kid’s names on them along the route. Still a good crowd cheering us on.  It was slightly downhill and I kept on trucking.  HR was up slightly, but pace was down.  I hadn’t expected to see another time in the 8:20s at this point, so I am a bit in shock on how things are going.  But, I still have in the back of my mind, I have never gone over 11 miles and we are approaching that,

Mile 10 – 8:31/mi, HR 161

More downhill for this mile.  Just kept it steady and my HR STILL was not moving.  Who is this guy?

At this point, I am still feeling really good.  I know there are people that say a HM is a 10 mile run and a 5k.  Well, I start wondering if I have a 5k burst in me.  The fact this was a downhill was playing into my ego and I start really considering it.  Ultimately, I felt that was way too greedy as any bursts I have every done were ~1 mile to end a run…and certainly not after running 10 miles.  I’ll save anything I have left in my back pocket for later.

I actually ran into the 3:50 marathon pace group during this mile.  I knew I was running at a much quicker clip than the 8:47 they should have been at…and even if they started a couple minutes earlier, this seemed odd that I am finding them now.  I was barely creeping past them, so they were probably ~8:35 at this point.

Oh - 2 more beans.

Mile 11 – 8:31/mi, HR 162

This is the “Angel Mile” of all of the lost kids.  No way am I letting up or feeling pain here.  God bless them all.

Mile 12 – 8:33/mi, HR 162

I came into 12 wondering if I could pull the trigger and kick it on for the final 2 miles.  I was feeling a bit sluggish and didn’t think I had it in me, so I just tried to keep up the pace.  Overall, this was another pretty flat mile.  A couple little hills and then a slightly steeper hill right at the end.  That last hill almost got me.  I saw a couple people walking that thing and I was thinking that looked nice.  I was starting to feel fatigued, but I knew I was close.  NO SLOWING DOWN.    

Side note – some dude was seriously having a full on conversation on his phone while running the race, here.  He was telling the person on the other line that he trained terribly, and it showed.  That made me feel really good…eat dust ########.

Mile 13 – 7:44/mi, HR 161

The race splits the full and the half about halfway through this mile.  This is also the most downhill mile of the race (which I didn’t know going into the race, b/c I did no homework).  Once we hit this mile, I was tired, and I knew I had already exceeded what I thought I could do.  I thought about just coasting in and being happy with my time.  But that wouldn’t be the way to finish this thing out. LETS DO THIS – RFBAP.  I start turning it on…and then hit a wall of people essentially braking on the downhill.  WTF people.  Go around one block of people shoulder to shoulder.  Hit another…UGH.  Get around them right against the wall.  Then ANOTHER block.  Start to go around and see an old man, probably 80 with a cane, ON THE FRIGGIN COURSE.  This is all walled off at this point, and he is on the course against the barricade going towards the finish.  I’m like woaaaaaaaaaaah.  Another dude running up the side right by me goes OH MY GOD…as the two of us squeeze between the old man and the wall of brakers.  

Mile 13.1 – 7:48/mi, HR 172  

Thanks for the slight uphill to the finish planners.  I was a little loafy to finish as people were dead stopping as they crossed the line.  DONE!  I FRIGGIN DID IT!!!

1:51:44 - 8:32/mi

149/485 Men 35-39

891/3328 Men

1346/8429 Overall

I still can't believe I managed that pace with my HR as steady as it was for the whole race.  I found some sort of zone and just stayed in it.

Post Race

I was a bit delirious at this point.  Got a water, a medal, and a blanket.  Found a self-help aide station and iced my knee while waiting for my wife to finish.  I find her on the live tracking and see that she is killing her time from last year…so proud.  I start making my way back up towards the finish to find her as she is getting closer to the end.  As I’m going up there was a guy on the back of a medical emergency cart hauling out of there that was passed out and twitching…scary sight. 

Wife finishes, and we hug over the accomplishments.  Go grab all the swag and food and head home while sharing our pain points and race war stories (her Bluetooth also cut out about the same place).

I am hooked.  That was so much fun.  I didn’t think I had that in me.  It was almost perfect.  My only fear is that I am still beaming from it all…I don’t know if I can ever repeat even 90% of this feeling.

 

[MAC_32]

Looks like we hooked him, fellas. 

 

[JShare87]

Nationwide Children’s Hospital Columbus Half Marathon Report

This may be long, but screw you guys – it was my first race!

Important information about the race

This race is probably a bit different than most (but what do I know, it’s my first HM).  The event is hosted by Nationwide Children’s hospital and over the last 7 years it has raised >$8 million in research for children. 

Of the 26 marathon miles, 24 are dedicated to children patients treated at the hospital and those patients get to pick the theme of their mile…and they are out on the course with their friends and family cheering on the runners and giving high fives with big foam hands.  Mile 11 is the “Angel Mile” dedicated to remembering the children who have finished their race too soon  :( (all the feels in the world).

Race Preparation

I never had any formal plan to prepare for the race, and I never even really thought about doing it until ~6 weeks ahead of time.  My wife ran it last year and enjoyed the training and race experience, and was already getting ready for #2.  I was never a runner growing up, but played all sorts of sports and played HS basketball and soccer…but really hated running.  A HS knee injury also made pounding the pavement an unpleasant experience.  For a variety of reasons, I decided I wanted to do something new and running was going to be that thing. 

I continued to just get out and run.  It was great because it was the summer and light out super early and I love getting in my workouts before starting the day.  Miles kept creeping up and the pace kept going down.  I eventually did a 7 mile run that was sub-9:00 and it felt amazing.  The whole run was great and I knew from then I was hooked. 

My longest runs pre-race were an 8-miler that I got owned on and had to walk/run the last 3, a 10-miler, and an 11-miler the week before the race.  I was scared ####less of doing the HM with never having run the full distance.  And every crazy-### runner was like “if you can run 10, you’re good” --- yeah, no biggie, I’ll just increase my mileage >30%...what could go wrong?  Jerks.

My “easy” run the Friday before the race was terrible.  It was in the dark and cold and it didn’t feel good and my HR was way up when I was going slow.  I was super nervous.  I needed some sort of win, so I ended up doing one mile the day before the race at a pace faster than I had done before – not straining, but feeling good.

Pre-Race

I never really paid attention to nutrition plans and didn’t really do anything different the week leading up to the race.  The day before, I ate a ton of bread and late that night my wife and I were high-anxiety and I housed about half a box of my kid’s cinnamon toast crunch (carbo load!).

The morning of the race, alarm went off at 4:30.  Got up and showered.  Had some coffee and English muffin with PB.  Jumped on the elliptical for 10 minutes to warm up before we headed out the door.  Got to the race, parked and made our way to the event.  Peed.  Walked around and did our gear check.  Peed.  Still very nervous, but I at least had my wife there who had been there before.  We were in different corals, so we had to split.  Got to mine—peed.  Then just kind of was soaking it all in. So many people, lots of good energy, and music was blaring.  Ate a pack of jelly belly sport beans at about 7:00.  About 7:15 I felt another pee again, so I did.

Race Time

I was in corral B to start the race.  I had just run 11 miles at 8:42 and had thought about following the 3:50 marathon pacer for a bit with a new goal of trying to hit 1:55 instead of 2:00.  I had seen the pacer before my last pee, but now they were way up from me and we were shoulder to shoulder.  Well…there goes that idea.

Corral A goes off after some fireworks.  We all move up and the energy keeps growing.  We take off at 7:33, 3 minutes after the start gun.

Mile 1 – 8:33/mi, HR 152

My last few runs I have found myself going a bit faster in my first couple of miles as my heart rate gets to a steady pace.  I thought I would shoot that again for the HM.  Well…I’ve never been part of race and the mass herd that departed all together.  We are going so SLOW.  I figured this would open up a bit, but it didn’t.  I started getting nervous as I’m about .5 mile in, I’m stuck behind all these people, and my pace is like 9:30+.  No friggin way did I want to give up a bunch of time in the first mile, it would have killed me.  I start zigzag sprinting to try and find an opening.  I’m hauling ### and end up getting in at 8:33.  Problem – my HR that I wanted to be in the 140s is already over 160.  F.

Mile 2 – 8:31/mi, HR 162

I finally am able to get into a groove on this mile.  I’m now racking my brain on a new strategy.  I come to the conclusion that I needed to RFBAP.  I figured at this point, I am going to run by HR and not worry about it (smart with a wrist HRM, am I right?).  I am pretty comfortable in the upper 150s, but I’m already over that amount….”LAP 2 – 8:31”…wtf?  OK, I’m 2 laps in – I couldn’t tell you anything about this mile as I was so in my own head it flew by.

Side note – this is a flat course, however, miles 1 and 2 have 2 of the 3 biggest elevation climbs.  I didn’t know this going in and I honestly was so distracted that I didn’t notice it at all.

Mile 3 – 8:26/mi, HR 161

After mile 2, I’ve decided that I wanted to try and keep my HR at around 162, since that is my upper orange range and my watch yells at me when I hit it.  I’m thinking early on that I will just run this base and start backing off as my HR will progressively rise.  I also want to give a shout out to @BassNBrew as he had recently talked about not fearing failure and leaving it out there.  This was my new plan – run at 162 HR – keep the pace between 8:30-8:35 as long as I can (I did many runs at this pace, just nothing near this distance).  If I fall off at the end and end up running at 9:00+, I will have banked some time and still be able to get in under 2:00.  It’s on.  This mile was an elevation drop and I wanted to attack both the uphills and the downhills.  I did here and put some time in my bank.

I hadn’t hydrated yet and this was my first go at getting fluids from the aide station.  I didn’t know what to expect.  Grab some Gatorade…thanks for the 1 TBS jerks.  I ended up throwing it at my mouth b/c I couldn’t figure out how to drink it.  Half went in.  Half went all over me.

Oh – during all this, I found a nice mother/daughter pairing. I followed them (mainly right behind the daughter, if you know what I mean), for about the whole mile.  A couple of jerks ran up in between us and were so sporadic on their pace, that I lost them…but they were a bit too fast for me anyway.

Mile 4 – 8:39/mi, HR 160

This mile went pretty OK, still moving pretty good and my time could have been a lot better.  But, since I am inept at drinking while running, I needed to hit up the next aide station (I also had eaten 3 sport beans so, I need something to wash it down).  Some jerkface runs up and flat out STOPS in the line and takes a drink while not moving…right as I’m rolling in and right in front of me.  THEN, he steps back in front of me, grabs another drink and STOPS AGAIN.  My watch actually counted this interaction as non-moving time.  What a ####.

Mile 5 – 8:34/mi, HR 161

Pretty flat mile and I just keep churning.  Nothing too exciting to see here.  I kept seeing one guy walking, then running past me, then walking, then running past me.  He was hurting on his walks; I never saw him again.  I felt bad, we aren’t even 5 miles in yet.  I keep wondering if I can personally keep up what I’m doing.  I’m maintaining pace, and my HR isn’t really moving, but I’ve run this far at this pace before…many times.  Just worried about what’s ahead.

Mile 6 – 8:21/mi, HR 163

This mile starts out downhill and I went after it at.  I banked some good time fortunately, as I started slowing down on the second half of the mile.  A mom of one of the girls I coach on my daughter’s U8 soccer team is a big runner.  She didn’t run this year but she was part of a polka group that was playing along the course on this mile.  There are lot of bands that play along the course, but it was especially funny to see her dressed up in lederhosen, jumping up and down, playing an accordion.  That gave me a little extra pep to keep going.

Mile 7 – 8:37/mi, HR 162

I’m running along and my headphones cut out.  I am using a Garmin 245 Music, so it had nothing to do with data coming to my phone.  No music, no nothing.  I try and reconnect the stupid thing 20 times, turning my headphones on and off, but my watch won’t connect to it.  Great…

This mile is the last “real” uphill mile of the race.  I had intentionally been distracting myself by trying to get the music started.  But, at this point, I realize that I have been focusing all my attention and energy on myself.  We have kids out here at every mile, and yes, I have been seeing them and appreciating the crowd, but not like I should have.  Now, it’s time to soak it all in…the race…the kids…everything.  Whatever happens, happens.  I’m just happy I’m a part of this thing and got to experience it.

Mile 8 – 8:33/mi, HR 162

I’m high fiving people left and right at this point…just having fun.  I am a bit scared b/c my only real terrible run was an 8-miler, so I have some mental block about that number.  I want to get this mile over and keep moving on.  Still feeling good and still wondering how my HR isn’t changing.  I am now into new territory on this many miles at this pace and I am not sure how much longer this will last.  But, I was sure, I wasn’t going to let up until my HR shoots up and I start feeling like crap.  Lets go!

Oh – I also ate 2 more beans (a nice little reward for a job well done to this point).

Mile 9 – 8:26/mi, HR 164

I believe that this was the “Encore Mile” of the race (it all kind of blurs together) as we just passed the hospital…dedicated to the children that had previously lined the course with the dedicated miles.  Lots of signs with the kid’s names on them along the route. Still a good crowd cheering us on.  It was slightly downhill and I kept on trucking.  HR was up slightly, but pace was down.  I hadn’t expected to see another time in the 8:20s at this point, so I am a bit in shock on how things are going.  But, I still have in the back of my mind, I have never gone over 11 miles and we are approaching that,

Mile 10 – 8:31/mi, HR 161

More downhill for this mile.  Just kept it steady and my HR STILL was not moving.  Who is this guy?

At this point, I am still feeling really good.  I know there are people that say a HM is a 10 mile run and a 5k.  Well, I start wondering if I have a 5k burst in me.  The fact this was a downhill was playing into my ego and I start really considering it.  Ultimately, I felt that was way too greedy as any bursts I have every done were ~1 mile to end a run…and certainly not after running 10 miles.  I’ll save anything I have left in my back pocket for later.

I actually ran into the 3:50 marathon pace group during this mile.  I knew I was running at a much quicker clip than the 8:47 they should have been at…and even if they started a couple minutes earlier, this seemed odd that I am finding them now.  I was barely creeping past them, so they were probably ~8:35 at this point.

Oh - 2 more beans.

Mile 11 – 8:31/mi, HR 162

This is the “Angel Mile” of all of the lost kids.  No way am I letting up or feeling pain here.  God bless them all.

Mile 12 – 8:33/mi, HR 162

I came into 12 wondering if I could pull the trigger and kick it on for the final 2 miles.  I was feeling a bit sluggish and didn’t think I had it in me, so I just tried to keep up the pace.  Overall, this was another pretty flat mile.  A couple little hills and then a slightly steeper hill right at the end.  That last hill almost got me.  I saw a couple people walking that thing and I was thinking that looked nice.  I was starting to feel fatigued, but I knew I was close.  NO SLOWING DOWN.    

Side note – some dude was seriously having a full on conversation on his phone while running the race, here.  He was telling the person on the other line that he trained terribly, and it showed.  That made me feel really good…eat dust ########.

Mile 13 – 7:44/mi, HR 161

The race splits the full and the half about halfway through this mile.  This is also the most downhill mile of the race (which I didn’t know going into the race, b/c I did no homework).  Once we hit this mile, I was tired, and I knew I had already exceeded what I thought I could do.  I thought about just coasting in and being happy with my time.  But that wouldn’t be the way to finish this thing out. LETS DO THIS – RFBAP.  I start turning it on…and then hit a wall of people essentially braking on the downhill.  WTF people.  Go around one block of people shoulder to shoulder.  Hit another…UGH.  Get around them right against the wall.  Then ANOTHER block.  Start to go around and see an old man, probably 80 with a cane, ON THE FRIGGIN COURSE.  This is all walled off at this point, and he is on the course against the barricade going towards the finish.  I’m like woaaaaaaaaaaah.  Another dude running up the side right by me goes OH MY GOD…as the two of us squeeze between the old man and the wall of brakers.  

Mile 13.1 – 7:48/mi, HR 172  

Thanks for the slight uphill to the finish planners.  I was a little loafy to finish as people were dead stopping as they crossed the line.  DONE!  I FRIGGIN DID IT!!!

1:51:44 - 8:32/mi

149/485 Men 35-39

891/3328 Men

1346/8429 Overall

I still can't believe I managed that pace with my HR as steady as it was for the whole race.  I found some sort of zone and just stayed in it.

Post Race

I was a bit delirious at this point.  Got a water, a medal, and a blanket.  Found a self-help aide station and iced my knee while waiting for my wife to finish.  I find her on the live tracking and see that she is killing her time from last year…so proud.  I start making my way back up towards the finish to find her as she is getting closer to the end.  As I’m going up there was a guy on the back of a medical emergency cart hauling out of there that was passed out and twitching…scary sight. 

Wife finishes, and we hug over the accomplishments.  Go grab all the swag and food and head home while sharing our pain points and race war stories (her Bluetooth also cut out about the same place).

I am hooked.  That was so much fun.  I didn’t think I had that in me.  It was almost perfect.  My only fear is that I am still beaming from it all…I don’t know if I can ever repeat even 90% of this feeling.

Wow. That was an awesome read. I am amazed at your ability to dominate that race considering you’ve never run that distance before. Keep it up!

 

[Zasada]

I am hooked.  That was so much fun.  I didn’t think I had that in me.  It was almost perfect.  My only fear is that I am still beaming from it all…I don’t know if I can ever repeat even 90% of this feeling.

Awesome stuff.  Loved the report.  

 

[BassNBrew]

Nationwide Children’s Hospital Columbus Half Marathon Report

This may be long, but screw you guys – it was my first race!

Important information about the race

This race is probably a bit different than most (but what do I know, it’s my first HM).  The event is hosted by Nationwide Children’s hospital and over the last 7 years it has raised >$8 million in research for children. 

Of the 26 marathon miles, 24 are dedicated to children patients treated at the hospital and those patients get to pick the theme of their mile…and they are out on the course with their friends and family cheering on the runners and giving high fives with big foam hands.  Mile 11 is the “Angel Mile” dedicated to remembering the children who have finished their race too soon  :( (all the feels in the world).

Race Preparation

I never had any formal plan to prepare for the race, and I never even really thought about doing it until ~6 weeks ahead of time.  My wife ran it last year and enjoyed the training and race experience, and was already getting ready for #2.  I was never a runner growing up, but played all sorts of sports and played HS basketball and soccer…but really hated running.  A HS knee injury also made pounding the pavement an unpleasant experience.  For a variety of reasons, I decided I wanted to do something new and running was going to be that thing. 

I continued to just get out and run.  It was great because it was the summer and light out super early and I love getting in my workouts before starting the day.  Miles kept creeping up and the pace kept going down.  I eventually did a 7 mile run that was sub-9:00 and it felt amazing.  The whole run was great and I knew from then I was hooked. 

My longest runs pre-race were an 8-miler that I got owned on and had to walk/run the last 3, a 10-miler, and an 11-miler the week before the race.  I was scared ####less of doing the HM with never having run the full distance.  And every crazy-### runner was like “if you can run 10, you’re good” --- yeah, no biggie, I’ll just increase my mileage >30%...what could go wrong?  Jerks.

My “easy” run the Friday before the race was terrible.  It was in the dark and cold and it didn’t feel good and my HR was way up when I was going slow.  I was super nervous.  I needed some sort of win, so I ended up doing one mile the day before the race at a pace faster than I had done before – not straining, but feeling good.

Pre-Race

I never really paid attention to nutrition plans and didn’t really do anything different the week leading up to the race.  The day before, I ate a ton of bread and late that night my wife and I were high-anxiety and I housed about half a box of my kid’s cinnamon toast crunch (carbo load!).

The morning of the race, alarm went off at 4:30.  Got up and showered.  Had some coffee and English muffin with PB.  Jumped on the elliptical for 10 minutes to warm up before we headed out the door.  Got to the race, parked and made our way to the event.  Peed.  Walked around and did our gear check.  Peed.  Still very nervous, but I at least had my wife there who had been there before.  We were in different corals, so we had to split.  Got to mine—peed.  Then just kind of was soaking it all in. So many people, lots of good energy, and music was blaring.  Ate a pack of jelly belly sport beans at about 7:00.  About 7:15 I felt another pee again, so I did.

Race Time

I was in corral B to start the race.  I had just run 11 miles at 8:42 and had thought about following the 3:50 marathon pacer for a bit with a new goal of trying to hit 1:55 instead of 2:00.  I had seen the pacer before my last pee, but now they were way up from me and we were shoulder to shoulder.  Well…there goes that idea.

Corral A goes off after some fireworks.  We all move up and the energy keeps growing.  We take off at 7:33, 3 minutes after the start gun.

Mile 1 – 8:33/mi, HR 152

My last few runs I have found myself going a bit faster in my first couple of miles as my heart rate gets to a steady pace.  I thought I would shoot that again for the HM.  Well…I’ve never been part of race and the mass herd that departed all together.  We are going so SLOW.  I figured this would open up a bit, but it didn’t.  I started getting nervous as I’m about .5 mile in, I’m stuck behind all these people, and my pace is like 9:30+.  No friggin way did I want to give up a bunch of time in the first mile, it would have killed me.  I start zigzag sprinting to try and find an opening.  I’m hauling ### and end up getting in at 8:33.  Problem – my HR that I wanted to be in the 140s is already over 160.  F.

Mile 2 – 8:31/mi, HR 162

I finally am able to get into a groove on this mile.  I’m now racking my brain on a new strategy.  I come to the conclusion that I needed to RFBAP.  I figured at this point, I am going to run by HR and not worry about it (smart with a wrist HRM, am I right?).  I am pretty comfortable in the upper 150s, but I’m already over that amount….”LAP 2 – 8:31”…wtf?  OK, I’m 2 laps in – I couldn’t tell you anything about this mile as I was so in my own head it flew by.

Side note – this is a flat course, however, miles 1 and 2 have 2 of the 3 biggest elevation climbs.  I didn’t know this going in and I honestly was so distracted that I didn’t notice it at all.

Mile 3 – 8:26/mi, HR 161

After mile 2, I’ve decided that I wanted to try and keep my HR at around 162, since that is my upper orange range and my watch yells at me when I hit it.  I’m thinking early on that I will just run this base and start backing off as my HR will progressively rise.  I also want to give a shout out to @BassNBrew as he had recently talked about not fearing failure and leaving it out there.  This was my new plan – run at 162 HR – keep the pace between 8:30-8:35 as long as I can (I did many runs at this pace, just nothing near this distance).  If I fall off at the end and end up running at 9:00+, I will have banked some time and still be able to get in under 2:00.  It’s on.  This mile was an elevation drop and I wanted to attack both the uphills and the downhills.  I did here and put some time in my bank.

I hadn’t hydrated yet and this was my first go at getting fluids from the aide station.  I didn’t know what to expect.  Grab some Gatorade…thanks for the 1 TBS jerks.  I ended up throwing it at my mouth b/c I couldn’t figure out how to drink it.  Half went in.  Half went all over me.

Oh – during all this, I found a nice mother/daughter pairing. I followed them (mainly right behind the daughter, if you know what I mean), for about the whole mile.  A couple of jerks ran up in between us and were so sporadic on their pace, that I lost them…but they were a bit too fast for me anyway.

Mile 4 – 8:39/mi, HR 160

This mile went pretty OK, still moving pretty good and my time could have been a lot better.  But, since I am inept at drinking while running, I needed to hit up the next aide station (I also had eaten 3 sport beans so, I need something to wash it down).  Some jerkface runs up and flat out STOPS in the line and takes a drink while not moving…right as I’m rolling in and right in front of me.  THEN, he steps back in front of me, grabs another drink and STOPS AGAIN.  My watch actually counted this interaction as non-moving time.  What a ####.

Mile 5 – 8:34/mi, HR 161

Pretty flat mile and I just keep churning.  Nothing too exciting to see here.  I kept seeing one guy walking, then running past me, then walking, then running past me.  He was hurting on his walks; I never saw him again.  I felt bad, we aren’t even 5 miles in yet.  I keep wondering if I can personally keep up what I’m doing.  I’m maintaining pace, and my HR isn’t really moving, but I’ve run this far at this pace before…many times.  Just worried about what’s ahead.

Mile 6 – 8:21/mi, HR 163

This mile starts out downhill and I went after it at.  I banked some good time fortunately, as I started slowing down on the second half of the mile.  A mom of one of the girls I coach on my daughter’s U8 soccer team is a big runner.  She didn’t run this year but she was part of a polka group that was playing along the course on this mile.  There are lot of bands that play along the course, but it was especially funny to see her dressed up in lederhosen, jumping up and down, playing an accordion.  That gave me a little extra pep to keep going.

Mile 7 – 8:37/mi, HR 162

I’m running along and my headphones cut out.  I am using a Garmin 245 Music, so it had nothing to do with data coming to my phone.  No music, no nothing.  I try and reconnect the stupid thing 20 times, turning my headphones on and off, but my watch won’t connect to it.  Great…

This mile is the last “real” uphill mile of the race.  I had intentionally been distracting myself by trying to get the music started.  But, at this point, I realize that I have been focusing all my attention and energy on myself.  We have kids out here at every mile, and yes, I have been seeing them and appreciating the crowd, but not like I should have.  Now, it’s time to soak it all in…the race…the kids…everything.  Whatever happens, happens.  I’m just happy I’m a part of this thing and got to experience it.

Mile 8 – 8:33/mi, HR 162

I’m high fiving people left and right at this point…just having fun.  I am a bit scared b/c my only real terrible run was an 8-miler, so I have some mental block about that number.  I want to get this mile over and keep moving on.  Still feeling good and still wondering how my HR isn’t changing.  I am now into new territory on this many miles at this pace and I am not sure how much longer this will last.  But, I was sure, I wasn’t going to let up until my HR shoots up and I start feeling like crap.  Lets go!

Oh – I also ate 2 more beans (a nice little reward for a job well done to this point).

Mile 9 – 8:26/mi, HR 164

I believe that this was the “Encore Mile” of the race (it all kind of blurs together) as we just passed the hospital…dedicated to the children that had previously lined the course with the dedicated miles.  Lots of signs with the kid’s names on them along the route. Still a good crowd cheering us on.  It was slightly downhill and I kept on trucking.  HR was up slightly, but pace was down.  I hadn’t expected to see another time in the 8:20s at this point, so I am a bit in shock on how things are going.  But, I still have in the back of my mind, I have never gone over 11 miles and we are approaching that,

Mile 10 – 8:31/mi, HR 161

More downhill for this mile.  Just kept it steady and my HR STILL was not moving.  Who is this guy?

At this point, I am still feeling really good.  I know there are people that say a HM is a 10 mile run and a 5k.  Well, I start wondering if I have a 5k burst in me.  The fact this was a downhill was playing into my ego and I start really considering it.  Ultimately, I felt that was way too greedy as any bursts I have every done were ~1 mile to end a run…and certainly not after running 10 miles.  I’ll save anything I have left in my back pocket for later.

I actually ran into the 3:50 marathon pace group during this mile.  I knew I was running at a much quicker clip than the 8:47 they should have been at…and even if they started a couple minutes earlier, this seemed odd that I am finding them now.  I was barely creeping past them, so they were probably ~8:35 at this point.

Oh - 2 more beans.

Mile 11 – 8:31/mi, HR 162

This is the “Angel Mile” of all of the lost kids.  No way am I letting up or feeling pain here.  God bless them all.

Mile 12 – 8:33/mi, HR 162

I came into 12 wondering if I could pull the trigger and kick it on for the final 2 miles.  I was feeling a bit sluggish and didn’t think I had it in me, so I just tried to keep up the pace.  Overall, this was another pretty flat mile.  A couple little hills and then a slightly steeper hill right at the end.  That last hill almost got me.  I saw a couple people walking that thing and I was thinking that looked nice.  I was starting to feel fatigued, but I knew I was close.  NO SLOWING DOWN.    

Side note – some dude was seriously having a full on conversation on his phone while running the race, here.  He was telling the person on the other line that he trained terribly, and it showed.  That made me feel really good…eat dust ########.

Mile 13 – 7:44/mi, HR 161

The race splits the full and the half about halfway through this mile.  This is also the most downhill mile of the race (which I didn’t know going into the race, b/c I did no homework).  Once we hit this mile, I was tired, and I knew I had already exceeded what I thought I could do.  I thought about just coasting in and being happy with my time.  But that wouldn’t be the way to finish this thing out. LETS DO THIS – RFBAP.  I start turning it on…and then hit a wall of people essentially braking on the downhill.  WTF people.  Go around one block of people shoulder to shoulder.  Hit another…UGH.  Get around them right against the wall.  Then ANOTHER block.  Start to go around and see an old man, probably 80 with a cane, ON THE FRIGGIN COURSE.  This is all walled off at this point, and he is on the course against the barricade going towards the finish.  I’m like woaaaaaaaaaaah.  Another dude running up the side right by me goes OH MY GOD…as the two of us squeeze between the old man and the wall of brakers.  

Mile 13.1 – 7:48/mi, HR 172  

Thanks for the slight uphill to the finish planners.  I was a little loafy to finish as people were dead stopping as they crossed the line.  DONE!  I FRIGGIN DID IT!!!

1:51:44 - 8:32/mi

149/485 Men 35-39

891/3328 Men

1346/8429 Overall

I still can't believe I managed that pace with my HR as steady as it was for the whole race.  I found some sort of zone and just stayed in it.

Post Race

I was a bit delirious at this point.  Got a water, a medal, and a blanket.  Found a self-help aide station and iced my knee while waiting for my wife to finish.  I find her on the live tracking and see that she is killing her time from last year…so proud.  I start making my way back up towards the finish to find her as she is getting closer to the end.  As I’m going up there was a guy on the back of a medical emergency cart hauling out of there that was passed out and twitching…scary sight. 

Wife finishes, and we hug over the accomplishments.  Go grab all the swag and food and head home while sharing our pain points and race war stories (her Bluetooth also cut out about the same place).

I am hooked.  That was so much fun.  I didn’t think I had that in me.  It was almost perfect.  My only fear is that I am still beaming from it all…I don’t know if I can ever repeat even 90% of this feeling.

Great job saying F it,, laying it all out there, and dominating.

 

[SteelCurtain]

Marine Corp Marathon - fundraising update

Before my nervous chatter/weather obsession/race plan post for Sunday, let me first offer an update on the fundraising.  Recall that my selection of the MCM was due to the opportunity to raise funds for The Elk Institute, which provides free services to veterans dealing with PTSD and other traumas.  The Founder and CEO, Carrie Elk, will be in D.C. for the weekend, and I'll meet her at a reception on Saturday afternoon, which will not be an unpleasant experience. 

The goal had been 50 fundraisers ...but they only ended up with 11 of us.  And sadly, most of them have not even raised the minimum goal of $600!  The Institute has arranged a special reception, hosted by a U.S. Congressman, who is former Army, and with a few special veteran guests (including one of the soldiers featured in the movie 12 Strong).  They've also arranged for special shirts and shorts for us on race day.  So how do folks not make the commitment to raise the funds??  As it stands, I'm actually their top fundraiser (I'm #1!  ..yet no medal; but some gifts for the top two fundraisers).  In fact, my total is close to matching the combined total of the bottom 9 fundraisers.  Sheesh!  I"m hoping they cover their commitment yet this week.

Anyway, I'm so thankful to all of you who have been extremely generous with your support.  You guys rock!!  And it really does mean a lot.  If you've not yet had the chance to help this very worthy cause, here's the link.

Let me add, too, that I've picked up some amazing and heartwarming stories of vets to carry with me during the race, and I have several miles dedicated to certain individuals or their memory.  I expect the emotions to be strong throughout the race.  If any of you have a memory for me to carry, please drop me a note.  I will let all of you BMF friends carry me home over the last couple of miles.  

Done.  Sorry about the delay in donating. 

Awesome you are running for a cause greater than yourself.  Good luck this weekend!

 

[The Iguana]

@xulf awesome report! Can't wait for the next one. Such awesome consistency throughout. Well done, man! 

 

[SteelCurtain]

I probably should have just written this: 'Schedule those workouts a day earlier each week than the plan says.' That was my biggest takeaway from winter marathon training take one. Expect every week to go badly.

I do this year round.  Those brutal Tuesday/Thursday runs?  I try to get them done on Monday/Wednesday.  So I can bump it back a day in case of snow, rain, feeling lousy, etc. 

If you push back that Thursday run all the way to Friday, then you are scrambling to keep your head above water. 

I also move that off day around depending on life and how I'm feeling.  In fact, this week, my off day may get pushed all the way to Sunday due to bad weather then.  I'll do anything to avoid rain these days.

 

[tri-man 47]

Great report, @xulf!

Speaking of HR - @Juxtatarot, for my short run this morning, I was deliberate in wearing my watch tighter.  I could still see the impression from the HR reader on the top of my wrist after I showered.  The HR reading, for this super small sample, seemed 'normal.'  You made be on to something ...

 

[gruecd]

Great report, @xulf. And great job keeping your composure when you lost your music. That would be a total mind #### for me.

 

[gruecd]

Today’s weekly workout was 8 miles with 4 lactate threshold miles in the 6:20s.

Did an easy 3-mile warmup, stopped to do a few strides, and then let ‘er rip. I tend to worry about slowing down and failing to hit my prescribed paces, and as a result I tend to overcorrect and run too fast instead.

First LT mile at 6:15. Thought about slowing down, but I didn’t feel like I was working super hard or anything, so I decided to let it ride.  Ended up going 6:12, 6:11, and 6:15. Got a little hard towards the end but definitely would’ve felt much easier if I’d run 10 secs/mile slower like I was supposed to.

Overall a really good workout, especially given that tempo work is typically my weakness. Really looking forward to seeing what this race has in store for me.

 

[bushdocda]

Nationwide Children’s Hospital Columbus Half Marathon Report

This may be long, but screw you guys – it was my first race!

 

[-OZ-]

Today’s weekly workout was 8 miles with 4 lactate threshold miles in the 6:20s.

Did an easy 3-mile warmup, stopped to do a few strides, and then let ‘er rip. I tend to worry about slowing down and failing to hit my prescribed paces, and as a result I tend to overcorrect and run too fast instead.

First LT mile at 6:15. Thought about slowing down, but I didn’t feel like I was working super hard or anything, so I decided to let it ride.  Ended up going 6:12, 6:11, and 6:15. Got a little hard towards the end but definitely would’ve felt much easier if I’d run 10 secs/mile slower like I was supposed to.

Overall a really good workout, especially given that tempo work is typically my weakness. Really looking forward to seeing what this race has in store for me.

You're going to nail it. 

It's humbling to run 8 (1 mile warmup, 7 HM pace), see Strava and see grue beats you by a lot, while he's taking it easy. But considering it's Gru, I'm good with it. 

 

[SteelCurtain]

Awesome report @xulf!

I was supposed to do a tempo this morning.  Ugh. I have no motivation.  Stupid Hanson's taper isn't really a taper until middle of next week.  Still managing this hip too.  But now I'm counting the number of hard runs left and it is at 3....2 after today's tempo.....hopefully getting this done later today. For the Hanson nerds, I'm dropping one of the hard workouts next week. Want to give my legs a little more time to recover before the race....especially since its on a Saturday. 

 

[gianmarco]

Awesome stuff, @xulf

And congrats on the lengthy race report as I think it was as long as my first one. That's impressive.

Of course, my first race was a 5K, but still.....

 

[BassNBrew]

Awesome report @xulf!

I was supposed to do a tempo this morning.  Ugh. I have no motivation.  Stupid Hanson's taper isn't really a taper until middle of next week.  Still managing this hip too.  But now I'm counting the number of hard runs left and it is at 3....2 after today's tempo.....hopefully getting this done later today. For the Hanson nerds, I'm dropping one of the hard workouts next week. Want to give my legs a little more time to recover before the race....especially since its on a Saturday. 

I was looking at that Hanson beginner plan.  8 of the last 9 days involve running.  Rest day (or cross train) 4 days before the race.  Seems like not enough rest for anyone, much less a beginner.

 

[ChiefD]

Race Preparation

I never had any formal plan to prepare for the race, and I never even really thought about doing it until ~6 weeks ahead of time. 

1:51:44 - 8:32/mi

Well la-di-da I'll just decide 6 weeks ago to go out and try a half marathon and eat jelly beans the whole time and crack 2:00 by a significant margin.........

 

[AAABatteries]

Looking through that, the probability of me wanting to and/or actually stabbing someone by week 9 seems abnormally high to me.  

May come in handy with the neighbor situation.

 

[ChiefD]

I was looking at that Hanson beginner plan.  8 of the last 9 days involve running.  Rest day (or cross train) 4 days before the race.  Seems like not enough rest for anyone, much less a beginner.

I thought that too, and I'm probably the laziest sloth runner here. But I missed only one workout in 18 weeks, and I can tell you it works.

 

[gianmarco]

Well la-di-da I'll just decide 6 weeks ago to go out and try a half marathon and eat jelly beans the whole time and crack 2:00 by a significant margin.........

2/10 effort here.  Blew a golden opportunity.  I was even going to do it but I've been waiting for you.

 

[ChiefD]

2/10 effort here.  Blew a golden opportunity.  I was even going to do it but I've been waiting for you.

I've been sick. That's all I got.

Go for it.

 

[SteelCurtain]

I was looking at that Hanson beginner plan.  8 of the last 9 days involve running.  Rest day (or cross train) 4 days before the race.  Seems like not enough rest for anyone, much less a beginner.

You have enough experience to use Hanson's, however, I wouldn't recommend Hanson's for a true beginner marathoner.  Its a huge commitment and really pushes the limits.  I'm afraid a beginner wouldn't know their body well enough to prevent from getting hurt (because they won't know the right marathon pace for them.)

I agree.....Hanson's last week is a bit much and I'll tweak accordingly as I get into that last week. 

 

[BassNBrew]

You have enough experience to use Hanson's, however, I wouldn't recommend Hanson's for a true beginner marathoner.  Its a huge commitment and really pushes the limits.  I'm afraid a beginner wouldn't know their body well enough to prevent from getting hurt (because they won't know the right marathon pace for them.)

I agree.....Hanson's last week is a bit much and I'll tweak accordingly as I get into that last week. 

I'm sure some of you guys heal faster, but if I did that type of volume before a race, I would be toeing the line with sore muscles.  Since you're not gaining fitness in the last week, I would think that if you have faith in his ideas, that switching those runs to bike or elliptical would accomplish the same thing without the pounding.

 

[The Iguana]

Awesome stuff, @xulf

And congrats on the lengthy race report as I think it was as long as my first one. That's impressive.

Of course, my first race was a 5K, but still.....

I love the long race reports... I just went back and read my 4 HM reports - they are really for my own pleasure more than anything and a good reminder of what was in my head then and where I am now compared to those runs. Helps keep perspective. Also reminds me how much of a doofus I am most of the time for various reasons!

 

[Brony]

Nationwide Children’s Hospital Columbus Half Marathon Report

Pre-Race

The morning of the race, alarm went off at 4:30.  Got up and showered.  Had some coffee and English muffin with PB.  Jumped on the elliptical for 10 minutes to warm up before we headed out the door.  Got to the race, parked and made our way to the event.  Peed.  Walked around and did our gear check.  Peed.  Still very nervous, but I at least had my wife there who had been there before.  We were in different corals, so we had to split.  Got to mine—peed.  Then just kind of was soaking it all in. So many people, lots of good energy, and music was blaring.  Ate a pack of jelly belly sport beans at about 7:00.  About 7:15 I felt another pee again, so I did.

The first four times I read that I thought you peed yourself and soaked your shorts. 

 

[MAC_32]

I'm sure some of you guys heal faster, but if I did that type of volume before a race, I would be toeing the line with sore muscles.  Since you're not gaining fitness in the last week, I would think that if you have faith in his ideas, that switching those runs to bike or elliptical would accomplish the same thing without the pounding.

This is where I think customization should become a part of everyone's plan - at some point. All of these plans work, but none of them are perfect fits for each person. If something doesn't feel like it's working then it's probably not. So adjust. You have enough experience. I wouldn't recommend that for someone with less experience, they need to go through different iterations before assessing what makes the most sense for themselves. But if you want to use this as a template, by all means. Just don't be afraid to tweak something here or there because you think it's a better fit for you.

My race week prep is a giant step back compared to most. But I think it best fits me. I did this many miles leading into peak training of my last full cycle - 54, 62, 52, 57, 53, 65, 61, 66, 54. Then did 44 miles combined in the 2 weeks leading into the race, including just 14 in the last 8 days. Wouldn't recommend that to someone without much experience, but once you've had it and you think the plan's miles call for too many for you it's because it probably is.

 

[MAC_32]

I was supposed to do a tempo this morning.  Ugh. I have no motivation.  Stupid Hanson's taper isn't really a taper until middle of next week.  Still managing this hip too.  But now I'm counting the number of hard runs left and it is at 3....2 after today's tempo.....hopefully getting this done later today. For the Hanson nerds, I'm dropping one of the hard workouts next week. Want to give my legs a little more time to recover before the race....especially since its on a Saturday. 

I'm debating about whether to pull the plug on my evening workout. Punting a decision until after the lunch lift to see if that kick starts my energy. I've had a real good stretch the last 2 weeks and want to save my last pre-race break until next week, but my body may be saying otherwise. I am confident I can complete the workout tonight, but I'm concerned if I go into it too low on energy that I'll feel its effects for several days after. 

 

[xulf]

The first four times I read that I thought you peed yourself and soaked your shorts. 

Swimmers do that to stay warm...thought I would do the same 

 

[AAABatteries]

Wow @xulf - awesome work, awesome report - we’ll done all around!

 

[BassNBrew]

Swimmers do that to stay warm...thought I would do the same 

You should probably see a urologist.

 

[tri-man 47]

I'm sure some of you guys heal faster, but if I did that type of volume before a race, I would be toeing the line with sore muscles.  Since you're not gaining fitness in the last week, I would think that if you have faith in his ideas, that switching those runs to bike or elliptical would accomplish the same thing without the pounding.

My knees are still a bit sore this week after last Sunday's 5K.  I took Tuesday and today off, but I might take the bike for a short spin tomorrow morning before flying out in order to stay off the legs.  A shakeout run on Saturday morning, then, will be a game-time decision.  So yes, I should have throttled back a lot on that 5K.  

Current weather forecast for D.C. shows Sunday morning temps in the mid-60s (and climbing) and the highest likelihood for rain occurring exactly during the race ...probability of about 95%.  Lovely.  

 

[Juxtatarot]

My knees are still a bit sore this week after last Sunday's 5K.  I took Tuesday and today off, but I might take the bike for a short spin tomorrow morning before flying out in order to stay off the legs.  A shakeout run on Saturday morning, then, will be a game-time decision.  So yes, I should have throttled back a lot on that 5K.  

Current weather forecast for D.C. shows Sunday morning temps in the mid-60s (and climbing) and the highest likelihood for rain occurring exactly during the race ...probability of about 95%.  Lovely.  

If the temps will be in 60s, rain might not be a bad thing.