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Race plans - 10k, 5k then HM (Read 2157 times)

    Thanks for the tip.  I actually have some sock liners that I wear with my hunting boots that are a very light polyester type fabric that I wear under my wool socks, I bet those would work pretty well.  I will try them on my run tomorrow morning.

     

    I did pop the blisters at lunch and I think they are going to be okay.  They seem like the kind that end up healing themselves instead of the entire layer of skin that blistered coming off.  Just some very soft tender skin that normally wouldn't get any kind of friction but it did going sockless yesterday and didn't like it.

    Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

    Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

      Well I didn't make my goal of 1:50.  With the conditions I really wasn't expecting to, but still gave it a shot.  Blew up at the end a bit.

       

      Race time temperature was 65 degrees at the start with 20 mph winds out of the south increasing to 70 degrees and 25 mph winds at the finish for me.  Winds were gusting as well, had to turn my hat backwards to keep it from blowing off my head when I was running into the wind.  Even thought my headphones were going to blow off from around my neck at one point.

       

      With the wind blowing like it was pretty much all my planning on pacing with the hills was out the window.  Tried to go based on effort and HR.  Mile 1 and 2 were with the wind and I was going faster than I thought, but my HR was about where I wanted it to be.

       

      Mile 3 was down the big hill and then back up.  I felt like I was going about right down the hill, but we were running directly into the wind and the hill was just as steep as I remembered.  First aid station was at the 2.5 mile mark and I drank one cup of water and poured another on my head.  I was already getting warm.  I decided that with the fast first 2 miles with the wind I didn't want to overcook it on the start so I decided to walk briskly up the hill instead of trying to run it.  Even with the walking my pace was still good and my HR stayed pretty even.  Level effort even walking up the hill it was so step. 

       

      Mile 4 was back down again and I was still feeling good.  Made some good time going down the hill and then leveled off.  Still feeling pretty good.  HR seemed to be in line, maybe a little high but not bad. 

       

      Mile 5 was flat along the edge of the lake.  Somewhat sheltered from the wind down in the bottom.  Still felt like I was in line on pace and HR.  2nd aid station and again I drank 1 cup of water and poured another on my head. 

       

      Mile 6 was more of the same.  Turned to go with the wind, but also had a little uphill in there.  This split was slower than I thought it should be, but my HR was still creeping up so I was in line on effort.

       

      Mile 7 was back up the hill.  I ran a little until the hill got steeper and then did the brisk walk up most of it.  Again, I felt like I gave it level effort and my HR actually jumped more on this mile than any mile so far.  The 9:12 pace for this mile brought my average all the way up to 8:30 and put me behind my 1:50 target.  Still felt good and hit the third aid station at the top of the hill.  Same routine, drank one cup of water and poured the other on my head.  Next 2 miles were with the wind and felt like I had a chance to make the time up.  My friend Larry had run the 2 mile race and wanted to get in a long run so he joined me on the second lap.

       

      Mile 8  was on top with the wind behind me.  Really felt like I was running a great race at this point.  My HR was climbing a little more than I wanted, but I still felt pretty good.

       

      Mile 9 started to turn back into the wind and it had picked up from the last time.  This mile dropped back into the bottom of the canyon and I between running into the wind and going downhill it evened out to a decent pace.  Everything was still looking pretty good here.  A tiny bit behind pace overall, but still thought I had a chance.  4th aid station down at the bottom.  Drank 1 cup of water and 1 on my head.  Really starting to get warm.

       

      Mile 10 was back up the canyon then back down into it again.  Did the brisk walk up the hill again and then fast down the other side.  Pretty much figured out that I wasn't going to make 1:50 here.  Didn't rule it completely out, but knew I was really going to have to crush those last 3 miles to make it.  The 209 max HR spike was a glitch with me pouring water on me.  I adjusted my strap and it went right back down to where it should be.

       

      Mile 11 was tough!  still somewhat sheltered from the wind down in the bottom, but it was really blowing.  REALLY looking for the next aid station.  I was burning up.

       

      Mile 12 was where I fell apart.  I couldn't remember where the aid station had been on the first lap and thought that somehow they had taken it down.  I was crushed.  I was really feeling it and took a short walk break and then picked it back up again.  Turned a corner and guess what, the aid station was right there where it was the first time around!  I walked through it and drank a cup of water and poured another on my head.  Did I mention that I was burning up?  Of course I wasn't thinking very good and when I poured the water on my head this time I shorted out my headphones and they quit.  Big swings in my HR here on the graph, of course it dropped down when I took the walk breaks and that dropped the average.  Really was struggling.

       

      Mile 13 I tried to pick it up again and nut it up to the finish.  That worked for a while and then I ended up taking a walk break again.  Picked it back up and then hit a little hill and walked up it.  With about 1/2 mile to go I decided I could make it the rest of the way no matter what and tried to push it on in.

       

      There was a little hill right before the finish, but I made it up and over and ran to the finish.  I was beat.  And HOT.  I wasn't to disappointed with not making my time, I beat my last half marathon time by over a minute and had originally just wanted to go sub 2 hours on this one since I knew the course was tough.  I had passed my biggest competion in the Clydesdale division at about mile 5 and he hadn't passed me back so I was pretty sure I had one my division anyway.  He ended up finishing at 2:02:11 so I almost ended up beating him by 7 minutes.  I also beat a friend who has beat me at every club race that we've both run in.  She ended up finishing in exactly 2:00:00.

       

      Not sure what I should have done differently when it is all said and done.  I went out a little too fast, but I thought I was about right with the wind behind me at the start.  I did get hot, but not sure what I could have done differently, I guess pour more than 1 cup of water on my head at those last few aid stations.  Looking back I might could have kept from taking those walk breaks on miles 12 and 13, but they only cost me about 45 seconds on each mile so I still wouldn't have made it under 1:50 if I hadn't taken them.

       

      I think it just wasn't meant to be on that day on that course.

       

      Here's the splits with HR information and I added in the net elevation change for each mile.  Total elevation climb per the GPS ended up being 1,002'. 

       

       

      Splits (GPS Interval)

       TypeDistance Split settingsDurationTotal DurationPaceAvg HRMax HRNotes
      1 Manual 1 mi 8:06.51 8:06.51 8:07 86 86 Elev +3  HRM messed up on this mile.
      2 Manual 1 mi 8:16.42 16:22.93 8:17 168 174  Elev +1
      3 Manual 1 mi 8:51.66 25:14.59 8:52 171 177  Elev -58
      4 Manual 1 mi 7:56.18 33:10.77 7:57 172 177  Elev -19
      5 Manual 1 mi 8:22.69 41:33.46 8:23 173 178  Elev -2
      6 Manual 1 mi 8:25.71 49:59.17 8:26 174 180  Elev +16
      7 Manual 1 mi 9:11.04 59:10.21 9:12 176 181 Elev +78 
      8 Manual 1 mi 8:08.99 1:07:19.2 8:09 177 190  Elev -8
      9 Manual 1 mi 8:06.01 1:15:25.21 8:07 179 194  Elev -130
      10 Manual 1 mi 9:19.18 1:24:44.39 9:20 181 209  Elev +25
      11 Manual 1 mi 8:33.29 1:33:17.68 8:34 179 186  Elev +31
      12 Manual 1 mi 9:13.23 1:42:30.91 9:14 175 182  Elev -27
      13 Manual 1 mi 9:11.31 1:51:42.22 9:12 174 188

       Elev +27

      14 Manual 0.35 mi 2:41.78 1:54:24 7:43 183 191

       

      Oh well, I'm happy with the end result even if I didn't make my goal.

       

      Nathan

      Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

      Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

        Oh yeah, my blisters were there and I could feel them during the race, but it was more of a discomfort than pain really. I put moleskin on them and when I got home and pulled it off the blisters had reformed, but not much worse than they were originally. I popped them again and went on about my normal weekend activities. They look ugly now, but they don't hurt. I'll stick with different shoes for the next week or so and hopefully they will be fine.

        Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

        Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

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