The Woodlands Half Marathon Race Report

Saturday March 2nd 2013 was my official first half marathon.  I signed up about 3 weeks prior thinking this would be a good test for the Galveston 70.3.  The week prior started off as a light taper.  Most of the more intense stuff was at the beginning of the week.  Wednesday I did a Maximum Aerobic Function test (3 mile run a held a few beats below top of zone 2).  I did this early at the local track (4:30 am).

The test went well and gave me a good indication as to what my MAF should be.  I held the 3 miles right at about 6:37 or so.  Not bad and I've come a long way.  Coach Michelle said that my half pace should be somewhere 30 seconds or so faster in mid zone 3.  I was pumped and ready.

I took Thursday off and swam a bit on Friday to calm my race jitters.  Also, energy builds when you don't release it from working out everyday.  However, on my first flip turn, as I was flipping, I don't know what I was thinking or where my mind drifted to, but I whacked both of my heels on the edge of the pool!  It hurt like a mother.  I started freaking out especially since this was the day before the race.  So I took it easier and cut my swim down by 1/3.  My heels looked slightly bruised at the end, but had no real pain.

Saturday morning started early for me.  I slept real good until 3 am and then couldn't really get back to sleep.  So, I got out of bed, brushed my teeth, and sneaked out the door at about 5 am.  I didn't know if there would be traffic on the way to the race, but wanted to make sure.  BTW, it was cold this morning.    The temperature gauge on the car said about 40-38 or so.  Thus, I sat in my car for about 30 minutes before getting out at about 6 to stay warm.

Gloves on, jacket on, and ear warmer on, I got out and walked over to the Outrival tent to see the other cold runners.  I chatted, but soon decided to start slow running and looking for the restroom.  It didn't take long to warm up.  Everyone talks about how great it is to run in the cold, but I really don't like it.  I'd rather have it warm with some humidity.

The time was approaching and since this was my first real big race (8,000 or so participants), people told me to try and get to the front of the corral.  I was a bit late, but fought my way to the front of the line.  The tip was to not get in the mid part, since it could be frustrating passing people.

The gun went off and off we went.  I was told to begin slower than normal, but that is hard.  I took off at about a 6:15 pace or so and was surprised that I could hold it.  I tried real hard to focus on MY race and not other people.  I quickly started passing people and got passed by some, but didn't worry.  Soon, several miles began passing.  The group started thinning out and soon 30 minutes went by.  I waited until about this point to start drinking and took a gel just in case.  It was surprising how far apart the water stations were from miles 3-6 or so.

Soon, I started passing some of those that passed me early on or took off in front.  After about the mid point I was running alone.  It's nice, but also lonely and can be difficult pushing the pace.  This is where the mental part of racing kicks in.  It didn't take long, but the last mile approached and I picked up the pace to finish strong through the shoot.  A few high 5's to my Coach and team mates and I crossed the line.

Final time was 1:21:50!  My goal was sub 1:25, so not bad.  Came in 7th in my age group and 37th overall (3,700 or so racers).  The 2nd half of the race was a few seconds shorter, but this will improve with time.  Not bad for the first race.  Can't wait for my next one!

One thing I didn't due post race that I should have is run more super slow and stretched more.  My muscles tightened up post race and are just now getting loose.  I'll know better next time.  I did't stick around much since it was freezing (cold air plus north wind are not fun).  It was time to go home, relax with the family.

Here's a picture of me at about 1 mile out.

February Update

I need to try and update this more.  Last fall after my 1st race, I decided to start doing my own training. It was ok for a while as a break.  However, my workouts became very repetitive.  Late December I attended a happy hour with Outrival gain and ended up chatting with my now coach Michelle Leblanc. She recommended that coaching would be a good idea for me since I was basically doing none of the things that someone should be doing to improve.

I have a natural talent for running and other athletics and she saw that in me I guess.  It has been a great decision.  In the month that she has been coaching me, I have yet to repeat a similar workout outside the long runs and bike rides.

My swim (used to range at 2000 to 2500 yards) are now minimum of 3000 and getting into 4000.  I thought I could never swim that much, but I am making it.  Last week was my longest yardage total of about 11,000!  Sounds crazy, but it is a lot for me and I am seeing the improvements in the endurance.

The bike has improved.  Michelle immediately pointed out that my bike training should be about 50% of my weekly volume.  Prior to working with her I was shooting for about 33%.  I also wasn't incorporating long bikes on a weekly basis.  That has all changed and I feel that I have improved and my it shows on my longer bikes.

On the run side, I am starting to go very fast (more than I though I would).  I have brought my mid zone 2 run HR pas to 145 bpm or so at 7 min miles.  That is very fast!  Last Friday, I did a 70 mile bike followed by a 6 mile brick run and came off doing 6:30 - 6:36 miles at the top of zone 2 and a few into zone 3!  Incredible that I could do that.  One of the weirdest things lately has been getting used to this faster pace and having a low heart rate.

The other thing that I have been experimenting with is nutrition.  I referring to both daily and race day nutrition.  On the daily nutrition, I bought Matt Fitzgerald's book Racing Weight, 2nd Edition.  This book is like a bible to me.  Since starting to follow the daily steps on nutrition, I have seen my performance, recovery, and overall health improve.  One of the things I took for granted, was my carb intake.  Since reading and re-reading this book, I have almost doubled my daily card intake.  This has mad a huge difference.

The other nutrition aspect has been race day nutrition.  I had been experimenting in the past with gels and bars on the ride.  As many know, this can be tricky.  Thus, I ordered some Infinit Nutrition a few weeks ago and am loving this stuff.  The consultation was quick and easy and the formula came custom for me.  Many triathletes swear by liquid nutrition and I am a believer now.  It's so easy to drink every 10 minutes and know that my nutrition is coming in.  I throw a salt tab from Energy Lab every 20 minutes to make sure I hit my hourly electrolyte need (per Michelle's race planning worksheets).  I feel great during rides and feel good on the run.

Back to the title of the post, I am doing my 1st half marathon this weekend here in The Woodlands.  I can't wait and I'm pumped.  This will be a good test for the Galveston 70.3 in April.  I hope I can deliver per my training results.

I'll update that later.