... When you need that reason to get out of bed in the morning. When you need something good at 180bpm. When you simply need a good kick in the rear. I highly suggest you have one ready.
Monday, April 27, 2015
Friday, April 24, 2015
Race Report: 2015 Rock n Roll Half Marathon
Wow, it's been a while since I've written one of these. Feels good. :)
I had to really modify my approach to this race, compared to other years. There will be no 10 minute PR this year. This was going to be my 'comeback'- have a plan, stick to it, finish the race injury free. Time does not matter. Pace does not matter. This was hard to get my data-addled brain around :)
What was the plan? Hal Higdon's Novice 1 plan, but with a run-walk strategy. I had been kicked out of PT for my foot at the beginning of December, and technically my foot is clinically healed. But it's not perfect, and I don't think it will ever be. It ached and ached still after being on my feet some days, and especially after treadmill running. It doesn't like the continual pounding of the pavement (and probably wont for a while yet.) I think the longest run-walk interval on the treadmill at PT was 2 mins on, 1 min off. I eventually built up to 4 mins on, 1 minute off. I ran out of time to really push my luck on any longer intervals. I did do one track workout of (7 mins LT pace, 1 min walk) x 4. but that was about it. So the race plan was 4:1, regardless of conditions, elevation, other features such as water stops. (so no, no charging up the Calvert St. hill early, as I love to do). And I really had to focus on purposeful walking. Slow enough for a little recovery, not slow enough for a stroll. :)
Have a plan, stick to it. And race the way you train.
So on top of being unfamiliar with (and frankly resistant to) using intervals, this was pretty much my least consistent training cycle ever. I was in Ron's OSS spin class on Saturdays, which is always good, but I missed more classes than I ever had before. For really good reasons, like, you know, skiing. :) And weather overall was terrible this winter. I enjoy running in the cold, but this winter was too cold even for me. And the ice. Oh, the ice. I am not about to risk falling and breaking something else because of ice.
On the plus side, I had Ian to train with, who was just looking to finish his first half marathon. The nervousness about my own unpreparedness was deflected to him, and making sure he could finish. Our longest run before the race was 10 miles, but it was interrupted by icy conditions and Mall tourists and it just didn't feel all that consistent. I knew we would get through it, but there are a lot of variables that come into play when you are racing a distance for the first time, and I wasn't sure how they would affect him.
Turns out, we needed a second bathroom break, which happened at the first water stop approx 2mi in. So subtract out the 8 mins of waiting in the port-a-potty line and you will have our actual time. :) (data at Garmin Connect)
Also, the weather report got worse, instead of better, in the days leading up to the race. Why oh why don't I train in bad weather? I need to get over it.
Race day came around, and after much debate over attire I went with a long sleeve tech tee, capris, and a baseball hat. It wasn't that cold during the race, but afterwards was bitterly cold and windy. My hands were so frozen I couldn't get the strength to zip my jacket or open the gallon ziplock bag in my gear check bag to get my phone. (Shout out to the awesome gear check volunteers!)
This was a tough race to do run-walk intervals in. The first 6 miles are so dense, you never really have your own space. I hope we were considerate in watching the folks behind us and moving out of the way when stopping to walk. I really hope I don't have to do the run-walk thing again, especially at a race of this size.
In short, Ian toughed through some late race fatigue and a healing blister like a champ, and I finished with other body parts more sore than my foot. And no body parts were lost to frostbite in the 40deg constant rain and wind. So overall, a win :) I may have also created a monster, as Virginia Beach and Brooklyn may also be in the race plan for this year. To earn the most ridiculous medal ever.
Then, the Thursday after the race, I ran 2 miles straight for the first time since October 27, 2013. And I had some great runs at LUNA Summit in Berkeley. Progress. But ongoing knee pain since has me taking a few steps back again. Sigh. This is super frustrating since I deliberately had a long recovery and build-up post surgery, and followed the plan and ramped up appropriately, yet this knee thing comes out of nowhere. I'm getting a little tired of constantly battling the niggles!
12 weeks out from Musselman Take 3. After being inspired again at Summit I'm planning on racing in LUNA gear and fundraising for Breast Cancer Fund. Time to step it up.
earworm: Walk the Moon - Work this body
currently reading: Mountain to Mountain - Shannon Galpin
I had to really modify my approach to this race, compared to other years. There will be no 10 minute PR this year. This was going to be my 'comeback'- have a plan, stick to it, finish the race injury free. Time does not matter. Pace does not matter. This was hard to get my data-addled brain around :)
What was the plan? Hal Higdon's Novice 1 plan, but with a run-walk strategy. I had been kicked out of PT for my foot at the beginning of December, and technically my foot is clinically healed. But it's not perfect, and I don't think it will ever be. It ached and ached still after being on my feet some days, and especially after treadmill running. It doesn't like the continual pounding of the pavement (and probably wont for a while yet.) I think the longest run-walk interval on the treadmill at PT was 2 mins on, 1 min off. I eventually built up to 4 mins on, 1 minute off. I ran out of time to really push my luck on any longer intervals. I did do one track workout of (7 mins LT pace, 1 min walk) x 4. but that was about it. So the race plan was 4:1, regardless of conditions, elevation, other features such as water stops. (so no, no charging up the Calvert St. hill early, as I love to do). And I really had to focus on purposeful walking. Slow enough for a little recovery, not slow enough for a stroll. :)
Have a plan, stick to it. And race the way you train.
So on top of being unfamiliar with (and frankly resistant to) using intervals, this was pretty much my least consistent training cycle ever. I was in Ron's OSS spin class on Saturdays, which is always good, but I missed more classes than I ever had before. For really good reasons, like, you know, skiing. :) And weather overall was terrible this winter. I enjoy running in the cold, but this winter was too cold even for me. And the ice. Oh, the ice. I am not about to risk falling and breaking something else because of ice.
On the plus side, I had Ian to train with, who was just looking to finish his first half marathon. The nervousness about my own unpreparedness was deflected to him, and making sure he could finish. Our longest run before the race was 10 miles, but it was interrupted by icy conditions and Mall tourists and it just didn't feel all that consistent. I knew we would get through it, but there are a lot of variables that come into play when you are racing a distance for the first time, and I wasn't sure how they would affect him.
Turns out, we needed a second bathroom break, which happened at the first water stop approx 2mi in. So subtract out the 8 mins of waiting in the port-a-potty line and you will have our actual time. :) (data at Garmin Connect)
Also, the weather report got worse, instead of better, in the days leading up to the race. Why oh why don't I train in bad weather? I need to get over it.
 |
| Mile 3-4ish- Watergate Hotel |
Race day came around, and after much debate over attire I went with a long sleeve tech tee, capris, and a baseball hat. It wasn't that cold during the race, but afterwards was bitterly cold and windy. My hands were so frozen I couldn't get the strength to zip my jacket or open the gallon ziplock bag in my gear check bag to get my phone. (Shout out to the awesome gear check volunteers!)
This was a tough race to do run-walk intervals in. The first 6 miles are so dense, you never really have your own space. I hope we were considerate in watching the folks behind us and moving out of the way when stopping to walk. I really hope I don't have to do the run-walk thing again, especially at a race of this size.
 |
| Feeling great at the finish |
In short, Ian toughed through some late race fatigue and a healing blister like a champ, and I finished with other body parts more sore than my foot. And no body parts were lost to frostbite in the 40deg constant rain and wind. So overall, a win :) I may have also created a monster, as Virginia Beach and Brooklyn may also be in the race plan for this year. To earn the most ridiculous medal ever.
 |
| Nope, definitely not cold here. |
Then, the Thursday after the race, I ran 2 miles straight for the first time since October 27, 2013. And I had some great runs at LUNA Summit in Berkeley. Progress. But ongoing knee pain since has me taking a few steps back again. Sigh. This is super frustrating since I deliberately had a long recovery and build-up post surgery, and followed the plan and ramped up appropriately, yet this knee thing comes out of nowhere. I'm getting a little tired of constantly battling the niggles!
12 weeks out from Musselman Take 3. After being inspired again at Summit I'm planning on racing in LUNA gear and fundraising for Breast Cancer Fund. Time to step it up.
 |
| Humbled to be a co-lead of this awesome group of ladies! |
earworm: Walk the Moon - Work this body
currently reading: Mountain to Mountain - Shannon Galpin
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