Today's Run: 5 miles through Bath
Total Time: 39 minutes, 39 seconds (7 minutes, 56 seconds per mile)
Type of Run: Easy (relaxed effort)
Total Miles This Week: 14.14
It has been a little while since the last update, so I figured I'd better fill you in! This is, after all, the final week before Hyannis..
Last Week
Recovery was slow. The first four runs felt like I had iron strapped to my ankles and often there would be minor muscle cramps. I eventually came down from 9-minute miles back to under 8-minute miles by the end of the week but it was a sign that there would be no more elevated workouts or runs from here until the Marathon. The goal was to get between 45-50 miles at a relaxed effort. I was as ready speed-wise as I was going to get.
This Week
Though I suffered a strange cramp in my right calf muscle Tuesday afternoon, I have had a fairly normal week of easy running as I've hovered right around 7:50-8:10 in every mile that I've run. By the end of Friday I should have between 26-28 miles logged (which will total well over 50 after Sunday). I shouldn't have any concerns with overuse injuries; it's just a matter of how ready I'll be at this point.
Hyannis Weather Forecast
In a word, ugly. In 2008 it was sunny, 25 degrees, and a bitter wind - it felt a lot like Cape Elizabeth and Somesville this year. In 2009 it was overcast for 3/4 of the race, then a gradual rain. Temps hovered in the lower 40s but the wind wasn't as bad. This year, at least with what they're saying now, it'll be in the upper 30s, steadier rain through the whole race, and high winds. One fellow marathoner called this a "perfect strength runners' Marathon." Does this equate to an ideal Quadzilla run? The jury's out on that one, and probably will be until roughly 1PM Sunday.
Hyannis Goals
-3:10:59 or better. Goal #1. If I don't do this, I don't qualify for Boston.
-Run an easy first 10K (6+ miles). This may be vital to how I'll handle the remaining 20 miles.
-Maintain 7-minute miles as long as possible after the first 10K.
-Maintain under 7:15 pace after mile 20. My guess is that mile 22 or 23 will have the sucker punch that'll make this much more difficult.
How Crucial is this Marathon?
In truth, not very. Yes, it's a Boston Qualifier, but it'll only get me into 2011 as 2010's registration is long gone. The Sugarloaf Marathon in May will get me Q'd through 2012 so that is the more important of the two races. I'm still not going to take it lightly, though. I'm confident of a personal best (time to beat is 3:15:25) and I should be hovering right around that 3:10:00 mark but there's a lot of factors that could affect the time, for better or worse.
In 4 days, all the questions will become answers.
Wednesday, February 24, 2010
Monday, February 15, 2010
Elevation - Somesville 20-miler Race Report
Sunday's Run: 20 miles through Somesville, ME
Total Time: 2 hours, 26 minutes, 31 seconds (7 minutes, 20 secnds per mile)
Mile Splits, 1-5: 7:10, 7:23, 7:14, 6:58, 6:50 (35:35)
Mile Splits, 6-10: 7:23, 7:06, 7:13, 7:07, 7:12 (36:01, 1:11:36)
Mile Splits, 11-15: 7:14, 7:28, 7:30, 7:13, 7:26 (36:51, 1:48:27)
Mile Splits, 16-20: 7:22, 7:55, 7:47, 7:40, 7:20 (38:04, 2:26:31)
Type of Run: Race
Total Miles for the Week: 53.47
Total Time: 2 hours, 26 minutes, 31 seconds (7 minutes, 20 secnds per mile)
Mile Splits, 1-5: 7:10, 7:23, 7:14, 6:58, 6:50 (35:35)
Mile Splits, 6-10: 7:23, 7:06, 7:13, 7:07, 7:12 (36:01, 1:11:36)
Mile Splits, 11-15: 7:14, 7:28, 7:30, 7:13, 7:26 (36:51, 1:48:27)
Mile Splits, 16-20: 7:22, 7:55, 7:47, 7:40, 7:20 (38:04, 2:26:31)
Type of Run: Race
Total Miles for the Week: 53.47
Elevation map for the course loop. Mileage on the chart is not accurate to the actual race mileage.
First, I want to say that in spite of the challenges laid out for me on this run, it was a lot of fun and an excellent primer for the big race at the end of the month. With about 20 runners showing up in total for the 10- and 20-mile races, the atmosphere was relaxed and there really wasn't anyone competing (except for RK's determination to beat my 10-mile PR time). There was a women's course record set for the 10-mile leg but other than that I think most of the runners were out there looking for a nice, solid finish to a very challenging course.
So yeah...there were some hills.
Once I started on mile 3, that's when the fun began. The little hills in the road to this point are not unlike something I would see in a 'flat' course, little 15-20 foot inclines that don't last more than 15-20 seconds or so. The hills that lay in store for me in the next 4-5 miles of the loop would go up for a quarter to a half mile or more, sometimes very steep and with turns in the road. Even when those are all done, the road is never even. There are very few 'flat' stretches at all which is part of what makes this course a battle, even without typical mid-winter weather conditions on a north atlantic island.
Since I was here last year and struggled my way through it, I knew what to expect. I kept my goal prior to the race modest at best: run 7-minute miles as long and smooth as possible. At first I expected to hold that pace for 12-15 miles; if I could hold it longer, I would do so. Each mile I could stay under the Boston-Qualifier pace of 7 minutes, 17 seconds would be a huge step forward for me.
As I passed through the 4th mile, I knew that the pace I was holding in Cape Elizabeth would no longer be a reality. It was only then that the situation dawned on me: in the previous 10 days, I had put in 2 800-meter speed workouts and ran a 10-mile race at a high effort. The initial goal I had set for myself would be impossible to reach and would only destroy me if I tried to keep it up for too long. My legs were already feeling fatigue and would not allow me to extend my stride.
I did a little improvising. I kept my strides short and let the hills carry me a little bit more than normal. I adjusted my mental goal to try and keep myself above 7:15 per mile instead of 7, which was not only far more realistic, it was also the target pace I want to have in Hyannis. It made perfect sense, so I immediately set it into motion before it was too late to set myself for that.
The first loop felt good. 1:11:36 was still good enough to beat last year's Tour du Lac time. That helped me to shut away any discouraging thoughts like "Damn, that was only the first loop!" With a short boost of confidence, adrenaline, and GU, I breezed through 11 and kept strong through 12. 13 was rough as I started to feel the muscles in my calves tighten. With effort I managed to force out my second wind and pushed hard through 14 and the behemoth of a hill that was 15. I was winded when I got to the top but I evened out quickly and felt good about my time so far. I knew however that my pace was slipping and the last 5 miles would be a struggle, especially mile 17 with its sharp uphills and left turns.
16 was solid, though a lot of that had to do with its smooth downhills. 17 was all uphill and, as I expected, I logged my worst mile of the race. Last year, that mile along with 15 destroyed all the energy I had left as I was running over a 9-minute pace. This year, they knocked me for a loop but didn't take me down. I used 18 to gather my wits and 19 to regain momentum. 20 was my all-out mile, but I spread the effort through the entire mile instead of trying to burn it in the last quarter, resulting in what I believe was a more disciplined and efficient mile, one that I could even pull off in the last mile of the marathon.
2:26:31 is not my best for this distance - the first 20 in Sugarloaf last year (2:25:13) still reigns as my personal best, but it is a PR for a 20-mile race, edging out the 2009 Eastern States by a mere 22 seconds. So effectively I have set a PR in two long races on consecutive weeks. That is an accomplishment.
Can I make 3 long-race PR's in a single month? The answer in less than two weeks.
Sunday, February 7, 2010
Ten Mile PR - Cape Elizabeth Race Report
Today's Run: 10 miles through Cape Elizabeth
Overall Time: 1 hour, 8 minutes, 38 seconds (6 minutes, 52 seconds per mile)
Type of Run: Race
Mile Splits: 7:10, 6:59, 6:59, 6:52, 6:52, 6:54, 6:53, 6:50, 6:48, 6:21
Overall Place: 83rd out of 814
Age group Place (Male 30-34): 16th out of 42
Miles This Week: 45.43
What a race. New 10-mile personal record for me.
The weather conditions were exactly as I expected - sunny but with bitter winds. It's been the case all week and probably all of next week. Because it's been this way and I've been outside toenjoy run it, my body wasn't in for any major shock.
In spite of the usual struggle to warm up on a day like today, I was ready when the runners assembled. I weaved my way back from the starting line as I made sure to keep myself nestled in the crowd in the beginning. As gaps opened up, I moved ahead, and by the end of the first mile I had found a place where I could run freely and not be caught behind someone. I was expecting somewhere around 7:30; when the watch said 7:10, I knew it was going to be a good race.
I found a stride that felt light and fast yet didn't tax my breathing or cause any cramps. This is what I like to call my "all-day" run - so phrased because I feel like I could run at that stride/pace until I decided I wanted to stop or go faster. For the next 6 miles, I ran this even pace and efficiently chipped away at the first mile time to get me under a 7 minute pace for the race so far.
With three miles to go, I decided I would gradually push myself harder. I started gingerly through miles 8 and 9, then took off after the moose and put everything I had into the final mile. Like a sniper, I picked the nearest runner ahead of me and surged ahead of then, then went on to my next target. I literally lost count of the number of people I had passed. I was barreling down the slope at the high school in my last quarter mile, zoomed past three people, and hit the finish line well ahead of my goal.
The worst part of the race wasn't during it - it was right after. The fierce winds blew in my face and made it difficult for me to take bigger breaths. I covered my mouth which helped a little, but that and the runners cough (from the hard pace at the end) made it difficult for me to get up the steps and inside the school. I made it without incident, however, and braced myself on a nearby chair to get the oxygen back. There was little doubt that I put every ounce of energy into that final stretch.
This was an excellent race for me. I'm now feeling really confident for Hyannis at the end of the month, because if I can hit that same "all day" pace in a Marathon, I'll easily qualify for Boston.
Overall Time: 1 hour, 8 minutes, 38 seconds (6 minutes, 52 seconds per mile)
Type of Run: Race
Mile Splits: 7:10, 6:59, 6:59, 6:52, 6:52, 6:54, 6:53, 6:50, 6:48, 6:21
Overall Place: 83rd out of 814
Age group Place (Male 30-34): 16th out of 42
Miles This Week: 45.43
What a race. New 10-mile personal record for me.
The weather conditions were exactly as I expected - sunny but with bitter winds. It's been the case all week and probably all of next week. Because it's been this way and I've been outside to
In spite of the usual struggle to warm up on a day like today, I was ready when the runners assembled. I weaved my way back from the starting line as I made sure to keep myself nestled in the crowd in the beginning. As gaps opened up, I moved ahead, and by the end of the first mile I had found a place where I could run freely and not be caught behind someone. I was expecting somewhere around 7:30; when the watch said 7:10, I knew it was going to be a good race.
I found a stride that felt light and fast yet didn't tax my breathing or cause any cramps. This is what I like to call my "all-day" run - so phrased because I feel like I could run at that stride/pace until I decided I wanted to stop or go faster. For the next 6 miles, I ran this even pace and efficiently chipped away at the first mile time to get me under a 7 minute pace for the race so far.
With three miles to go, I decided I would gradually push myself harder. I started gingerly through miles 8 and 9, then took off after the moose and put everything I had into the final mile. Like a sniper, I picked the nearest runner ahead of me and surged ahead of then, then went on to my next target. I literally lost count of the number of people I had passed. I was barreling down the slope at the high school in my last quarter mile, zoomed past three people, and hit the finish line well ahead of my goal.
The worst part of the race wasn't during it - it was right after. The fierce winds blew in my face and made it difficult for me to take bigger breaths. I covered my mouth which helped a little, but that and the runners cough (from the hard pace at the end) made it difficult for me to get up the steps and inside the school. I made it without incident, however, and braced myself on a nearby chair to get the oxygen back. There was little doubt that I put every ounce of energy into that final stretch.
This was an excellent race for me. I'm now feeling really confident for Hyannis at the end of the month, because if I can hit that same "all day" pace in a Marathon, I'll easily qualify for Boston.
Sunday, January 31, 2010
Double The Fun...I Mean Run
Today's Run: 17.92 miles through Yarmouth (Home - 2 runs of 8.96 miles)
Time Finished - First Run: 1 hour, 13 minutes, 42 minutes (8 minutes, 15 seconds per mile)
Time Finished - Second Run: 1 hour, 9 minutes, 37 seconds (7 minutes, 47 seconds per mile)
Type of run: Double Run
Miles this week: 47.83
It's not all at once, but I pulled off what I wanted to do. It's amazing how much faster (and easier) of a run it was the second time around. Sure, it was warmer, but not by much. I had already run a loop plus went through dance auditions before I attempted this. I'm glad I got it in; the next two weeks will be races so there won't be any more easy-paced long runs before Hyannis.
The speed workout got pushed to Friday this week due to time constraints but I know they had to be done no matter how cold it was. My 800-meter splits were 3:01, 3:04, 3:03, 3:05, 3:03. 3:05 was meant to be my goal pace but for some reason I could not calibrate my running rhythm properly. I was happy that they were all within pretty close range and that I felt fine even after 5 repeats. I'll need to get through 6 this Thursday though I'm confident that I'll be able to do it, even if the weather is less than cooperative.
Cape Elizabeth will be a good gauge of how well I'm coming along in my winter running. If I can beat my current 10-mile personal record (1:09:57 @ Tour du Lac on 6/27/08) I'll be really psyched. Looking at my progress, it's definitely do-able.
Time Finished - First Run: 1 hour, 13 minutes, 42 minutes (8 minutes, 15 seconds per mile)
Time Finished - Second Run: 1 hour, 9 minutes, 37 seconds (7 minutes, 47 seconds per mile)
Type of run: Double Run
Miles this week: 47.83
It's not all at once, but I pulled off what I wanted to do. It's amazing how much faster (and easier) of a run it was the second time around. Sure, it was warmer, but not by much. I had already run a loop plus went through dance auditions before I attempted this. I'm glad I got it in; the next two weeks will be races so there won't be any more easy-paced long runs before Hyannis.
The speed workout got pushed to Friday this week due to time constraints but I know they had to be done no matter how cold it was. My 800-meter splits were 3:01, 3:04, 3:03, 3:05, 3:03. 3:05 was meant to be my goal pace but for some reason I could not calibrate my running rhythm properly. I was happy that they were all within pretty close range and that I felt fine even after 5 repeats. I'll need to get through 6 this Thursday though I'm confident that I'll be able to do it, even if the weather is less than cooperative.
Cape Elizabeth will be a good gauge of how well I'm coming along in my winter running. If I can beat my current 10-mile personal record (1:09:57 @ Tour du Lac on 6/27/08) I'll be really psyched. Looking at my progress, it's definitely do-able.
Saturday, January 23, 2010
Run Long!
Today's Run: 19.68 miles through Yarmouth (Home)
Time Finished: 2 hours, 42 minutes (8 minutes, 14 seconds per mile)
Type of run: Long Run
Miles this week: 46.95
Running sensei say, "Run long time." So I run long time.
The run felt remarkably better than I thought it would, knowing I hadn't run this long at once since the Maine Marathon. Oh yes, the calves are sore and bubbling, but I'm proud of the pace I maintained when the primary goal was just to finish the route I planned today.
2 weeks until Cape Elizabeth.
3 weeks until Somesville.
5 weeks until Hyannis.
Time Finished: 2 hours, 42 minutes (8 minutes, 14 seconds per mile)
Type of run: Long Run
Miles this week: 46.95
Running sensei say, "Run long time." So I run long time.
The run felt remarkably better than I thought it would, knowing I hadn't run this long at once since the Maine Marathon. Oh yes, the calves are sore and bubbling, but I'm proud of the pace I maintained when the primary goal was just to finish the route I planned today.
2 weeks until Cape Elizabeth.
3 weeks until Somesville.
5 weeks until Hyannis.
Thursday, January 21, 2010
Outdoor Winter Speed Workout
Today's Run: 4.75 miles through Bath
Type of run: Speed Interval - 4 sets of 800-meter runs with 400 meter recovery
Interval Times: 3:05, 3:07, 3:05, 3:08
Miles this week: 27.27
The weekly speed workouts I've started doing are 800-meter runs done at a "goal pace." What this means is that my goal is to aim for a certain target time for this distance, trying not to go too fast (tire myself out too early) or too slow (not maximizing the workout). This particular weekly session was recommended to me by RK in an attempt to not only better our 5K race times but also to improve on Marathon times.
As many long-distance runners know, the biggest factor to how well one runs a Marathon is determined by the amount of miles put in per week. This creates the foundation of endurance that's absolutely crucial to making it through 26.2 miles of running. If you're not running enough miles per week, chances are you're not going to get through a Marathon with the time you want, and that's if you make it through one.
Aside from this, there are many other 'workouts' that can be done to improve on those times. At this point it's hard to say what works best. What do I do? I experiment a little.
You may have seen the word "Yasso" thrown around a few times - at least by me anyway. It's a technique that's popular around the Marathoners. (The word "Yasso" comes from Bart Yasso, a Runner's World member that apparently started this.) The idea behind it is that you start your first week of training running 4 sets of 800-meter intervals, running each one at the minute equivalent of your goal Marathon time (3 minutes, for a 3 hour Marathon, 4 minutes for a 4-hour Marathon, etc.). Each successive week, you add an interval until you reach 10. Since my target right now is 3 hours, 5 minutes, I will perform the intervals at 3 minutes, 5 seconds. Sounds simple enough to remember at least.
Last week I started these and only made it through three at a 3 minute, 5 second pace. Whether it was the stifling heat of the exercise room at my apartment complex, recovery from sickness and injury, or just being out of the speed workout loop for so long, the intervals kicked my butt soundly. I decided that I was going to commit to doing them outdoors next week to see if I could fare better.
What a difference a week makes - this speed workout was a major improvement over the last one. Not only did I complete 4 but I did so close to my goal time and I still felt like I had some energy leftover. It was sunny but 35 degrees, pleasant enough for winter and just right for the natural A/C. The stretch of road I marked was flat and pretty clear of snow, which gave me one less thing to be distracted by. The traffic was tough in a couple of spots but it worked out overall. Next week I'll be adding a 5th interval and I hope to do that one outdoors as well.
I don't know if these will pay off on 2/28 - it may be too early to tell even then. I'm hoping, however, that it will help me for my third trip to Sugarloaf on 5/16. I can tell you that I'm already in better shape right now than I was in 2008 or 2009, it's just a matter of maintaining discipline and focusing on the goal.
Type of run: Speed Interval - 4 sets of 800-meter runs with 400 meter recovery
Interval Times: 3:05, 3:07, 3:05, 3:08
Miles this week: 27.27
The weekly speed workouts I've started doing are 800-meter runs done at a "goal pace." What this means is that my goal is to aim for a certain target time for this distance, trying not to go too fast (tire myself out too early) or too slow (not maximizing the workout). This particular weekly session was recommended to me by RK in an attempt to not only better our 5K race times but also to improve on Marathon times.
As many long-distance runners know, the biggest factor to how well one runs a Marathon is determined by the amount of miles put in per week. This creates the foundation of endurance that's absolutely crucial to making it through 26.2 miles of running. If you're not running enough miles per week, chances are you're not going to get through a Marathon with the time you want, and that's if you make it through one.
Aside from this, there are many other 'workouts' that can be done to improve on those times. At this point it's hard to say what works best. What do I do? I experiment a little.
You may have seen the word "Yasso" thrown around a few times - at least by me anyway. It's a technique that's popular around the Marathoners. (The word "Yasso" comes from Bart Yasso, a Runner's World member that apparently started this.) The idea behind it is that you start your first week of training running 4 sets of 800-meter intervals, running each one at the minute equivalent of your goal Marathon time (3 minutes, for a 3 hour Marathon, 4 minutes for a 4-hour Marathon, etc.). Each successive week, you add an interval until you reach 10. Since my target right now is 3 hours, 5 minutes, I will perform the intervals at 3 minutes, 5 seconds. Sounds simple enough to remember at least.
Last week I started these and only made it through three at a 3 minute, 5 second pace. Whether it was the stifling heat of the exercise room at my apartment complex, recovery from sickness and injury, or just being out of the speed workout loop for so long, the intervals kicked my butt soundly. I decided that I was going to commit to doing them outdoors next week to see if I could fare better.
What a difference a week makes - this speed workout was a major improvement over the last one. Not only did I complete 4 but I did so close to my goal time and I still felt like I had some energy leftover. It was sunny but 35 degrees, pleasant enough for winter and just right for the natural A/C. The stretch of road I marked was flat and pretty clear of snow, which gave me one less thing to be distracted by. The traffic was tough in a couple of spots but it worked out overall. Next week I'll be adding a 5th interval and I hope to do that one outdoors as well.
I don't know if these will pay off on 2/28 - it may be too early to tell even then. I'm hoping, however, that it will help me for my third trip to Sugarloaf on 5/16. I can tell you that I'm already in better shape right now than I was in 2008 or 2009, it's just a matter of maintaining discipline and focusing on the goal.
Saturday, January 16, 2010
Thawing Out
Today's Run: 4.5 miles through Belgrade*
Time Finished: 30 minutes, 3 seconds (6 minutes, 41 seconds per mile)
Mile Splits: 6:19, 6:46, 7:10, 6:40, 3:08(6:16)
Type of run: Race
Miles this week: 22.42
*Does not include warmup/cooldown mileage
If there's one thing to conclude from this race, it's that I have the speed, but the endurance needs work.
For January, there couldn't have been a better day to run. At the start of the race, temps were just hitting the freezing mark and getting warmer. There were patches of ice in places but they were out of the running way for the most part. The wind stayed light enough to not produce any significant windchill.
The number of runners were modest - I believe there were 27 or 28 finishers this year which is on par with 2008, the last time I ran there. Everyone was friendly, down-to-earth, and supportive. There are the types of races that, for runners starting out, would create a perfect environment for a first race.
My own goal for this race was simple: Get 30 minutes or better. In the last two races I've run I've gotten better than a 6:40 pace which would be what I need to obtain that time. A variety of factors would pose a challenge for me - recovery from sickness and injury, lower mileage, and speedwork done less than 48 hours prior to the race. (I had completed a speed workout Thursday.) Getting below a 6:40 pace wouldn't be an issue - maintaining it would be.
We started on time - perhaps a couple of minutes early - but everyone was ready and anxious to go, so no problems there. As soon as the race started, 5 of us jumped out ahead of the pack and set the pace. As the first mile marker loomed, a runner passed me but I ended up passing someone as well and stayed in a solid 4th place, which remained that way through 2 miles as well.
Toward the end of mile 3, I was starting to labor and could physically feel myself hit a wall. A variety of factors probably contributed to this. First off, mile 3 is a long, gradual uphill that takes away energy by subtle means. You don't really start to feel it until about half way through the mile and there really isn't relief until the mile is over. The top 2 women finishers managed the mile far more efficiently than I and glided past me near the mile 3 marker.
I fell to 6th but that would be the last of the people to pass me and I was determined to make up for lost time. For 3/4 of a mile, from the start of the 4th mile, the road was all downhill. Most of it was gentle and made a great platform for acceleration. I regained my momentum and found my second wind even through the stomach cramps and dry throat. The small hill and sharp turn leading up to the 4 mile marker felt like nothing as I hit 26:55 with a half mile to go. I gave everything I had up to the finish to try and beat 30 minutes. I had en excellent half mile but fell short by a mere 3 seconds.
I know I still have to build up my running stamina but I can take some positives from this race. Aside from my 6th place finish - 1st in my age group - I also got myself under a 6:20 pace for the first and final half mile. The speed is there. I just need to build myself up to thhe point where I can maintain such a pace through a longer stretch.
Time Finished: 30 minutes, 3 seconds (6 minutes, 41 seconds per mile)
Mile Splits: 6:19, 6:46, 7:10, 6:40, 3:08(6:16)
Type of run: Race
Miles this week: 22.42
*Does not include warmup/cooldown mileage
If there's one thing to conclude from this race, it's that I have the speed, but the endurance needs work.
For January, there couldn't have been a better day to run. At the start of the race, temps were just hitting the freezing mark and getting warmer. There were patches of ice in places but they were out of the running way for the most part. The wind stayed light enough to not produce any significant windchill.
The number of runners were modest - I believe there were 27 or 28 finishers this year which is on par with 2008, the last time I ran there. Everyone was friendly, down-to-earth, and supportive. There are the types of races that, for runners starting out, would create a perfect environment for a first race.
My own goal for this race was simple: Get 30 minutes or better. In the last two races I've run I've gotten better than a 6:40 pace which would be what I need to obtain that time. A variety of factors would pose a challenge for me - recovery from sickness and injury, lower mileage, and speedwork done less than 48 hours prior to the race. (I had completed a speed workout Thursday.) Getting below a 6:40 pace wouldn't be an issue - maintaining it would be.
We started on time - perhaps a couple of minutes early - but everyone was ready and anxious to go, so no problems there. As soon as the race started, 5 of us jumped out ahead of the pack and set the pace. As the first mile marker loomed, a runner passed me but I ended up passing someone as well and stayed in a solid 4th place, which remained that way through 2 miles as well.
Toward the end of mile 3, I was starting to labor and could physically feel myself hit a wall. A variety of factors probably contributed to this. First off, mile 3 is a long, gradual uphill that takes away energy by subtle means. You don't really start to feel it until about half way through the mile and there really isn't relief until the mile is over. The top 2 women finishers managed the mile far more efficiently than I and glided past me near the mile 3 marker.
I fell to 6th but that would be the last of the people to pass me and I was determined to make up for lost time. For 3/4 of a mile, from the start of the 4th mile, the road was all downhill. Most of it was gentle and made a great platform for acceleration. I regained my momentum and found my second wind even through the stomach cramps and dry throat. The small hill and sharp turn leading up to the 4 mile marker felt like nothing as I hit 26:55 with a half mile to go. I gave everything I had up to the finish to try and beat 30 minutes. I had en excellent half mile but fell short by a mere 3 seconds.
I know I still have to build up my running stamina but I can take some positives from this race. Aside from my 6th place finish - 1st in my age group - I also got myself under a 6:20 pace for the first and final half mile. The speed is there. I just need to build myself up to thhe point where I can maintain such a pace through a longer stretch.
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