Where do I want to begin…..WOOO…HOOO….. big PR in the Austin 3M Half Marathon!!!
PR’d by almost 6:00 minutes
Okay I got that out of my system. This was a GREAT race for me. I’m on the 13’th week of the 3:15 marathon pace training program of Run Less Run Fast program. This was supposed to be a 15 mile run @ 7:26 pace but I substituted this race for the training run.
I’m sure most people know that this is a very fast race since it has about 350’ elevation drop from the start to the finish. I really wasn’t sure how drastic that would be but I found that course felt more like long flats and a few rolling hills. There were only a couple of stretches where it really felt like enough downhill to really get you going.
I started out with the intention to run between a 7:00 and 7:15 pace throughout the race but after my first (and slowest) mile at 7:07, I decided to drop my plan to a 6:?? Pace on as many miles as I could. Come to find out I kept that pace fairly easy and believe I could have dropped it a little more with better race knowledge and planning.
At the beginning I lined up about 30 yards behind the 1:30 pace group. I was thinking I would never be able to keep up with them. I paid attention to them until mile 2 or 3 and then forgot all about them…I’m not sure where they ended up but I know I passed a lot of the people in the original group.
Mile 1: Just tried to keep an even pace and get my heart pumping and my breathing consistent
Mile 2: Decided to go out a little faster and see how long I could sustain
Mile 3: Had one decent hill and some small rollers-easy
Mile 4: This shows on the map to be a decent down hill but I didn’t notice it much, maybe because of the turns. Slowed to a walked to get a drink.
Mile 5: Another slightly downhill, at this point I was amazed at how good my legs felt.
Mile 6: Just some rolling hills here. My breathing was it’s usual heavy by this time.
Mile 7: Another rolling hill area. Stopped, walked and got a drink.
Mile 8: At this point I started to get a little tired.
Mile 9: Ate a Gu but probably should have taken it a little sooner. Slowed twice to a walk, got a drink and took the Gu.
Mile 10: Revived a little realizing it was all down hill from here!
Mile 11: Picked up the pace. Probably could have gone a little faster.
Mile 12: A little faster but not any kick yet.
Mile 13: Started to kick a little halfway through.
Last ¼: Kicked here and pass a whole lot of people. The crowd was screaming “Go 1347” (that was my bib #). I probably passed a dozen people. My fastest pace dropped down to 5:41.
After the race I recovered for a few minutes and then was very surprised how good my legs felt. Now (this evening) they don’t feel any different than after a normal (fairly hard) workout.
I used the Hammer Nutrition method of preparing (fueling) for the race.
Race Day Boost 4 days before the race.
2 Endurolyte Capsules before and after the race.
1 Hammer Gel before and 1 Hammer Gel after the race.
Hammer Recovery when I got home (3:30).
1/29/2012 Austin 3M Half Marathon
Mile Time HR HR %
1 7:07:00 157 84%
2 6:47:00 160 86%
3 6:53:00 164 89%
4 6:52:00 166 90%
5 6:54:00 165 89%
6 6:49:00 166 90%
7 6:55:00 165 89%
8 6:46:00 166 90%
9 6:59:00 165 89%
10 6:56:00 167 91%
11 6:50:00 169 92%
12 6:47:00 169 92%
13 6:40:00 172 94%
0.1 0:50:00 175 96%
Total 90:05:00 155 90%
Oh yes, you shaped me first inside, then out;
you formed me in my mother's womb.
I thank you, High God—you're breathtaking!
Body and soul, I am marvelously made!
I worship in adoration—what a creation!
You know me inside and out,
you know every bone in my body;
You know exactly how I was made, bit by bit,
how I was sculpted from nothing into something.
Like an open book, you watched me grow from conception to birth;
all the stages of my life were spread out before you,
The days of my life all prepared
before I'd even lived one day