3M Half Marathon 2:07:55

Overview

Ran the 3M half Marathon on Jan 21st on a cold cloudy day. The half marathon is mostly downhill, with some moderate hills. This is the second time I have run this course, so there were not too many surprises. The course starts at stonelake blvd at gateway cinemas and for a good 6-8 miles heads south along Mopac. After running alongside Mopac, we turn east on 45th street for about 1.5 miles of moderate hills and then again head south downhill approaching the finish near capitol. The last half mile has a couple of rolling hills as surprises !  This race is known for runners to try and hit their PR, and more than 50% of runners finish within 2 hours. 

Training:

I trained with Austin Fit group starting in Fall in September, training a total of 5 months. I was training with the sub 10min/miles group and we ran with 10min run 1min walk approach. Initial weeks were hot and humid and I started with two weekday runs and one weekend run routine mixing with sone boxing class and strength training. As we approached November I converted to 3 weekday run and one long run on weekend. For most parts I was consistent but had to adjust for vacations and travel. Overall the long 5 month training program afforded to adjust for missed days and my longest run was 11 mi
les about 4 weeks out. I missed one 12 mile planned run two weeks out due to a calf strain, but other than that I hit most of runs with reasonable consistency. 

Race

The race had temperatures of around 35F and was expected to be cloudy and possibly moderate frigid winds. I dressed in layers: one inner long sleeve compression, a long sleeve t-shirt, and a long sleeve sweatshirt and gloves. For bottom I had an inner compression undergarment, a lightweight full length thermal pant, and a short on top. For my head, I wore a headband covering my ears, top of it I wore a beanie and visor cap. For my face I wore sunglasses and a scarf (neck gator) to cover my face. I was fully prepared for more cold if needed and was warm. 

The race start was at 7:30am, so I woke up at 5am and had a slice of toast with peanut butter and half a banana. Previous day I had a sandwich and PBJ sandwiches, as well as drank gatorade and coconut water to hydrate. During the race I carried a water bottle with electrolyte water, salt tablets and GU jel. 

 

We reached the race start at around 6:45am and I straight headed to the porter potty's and then headed to the race area hanging out with 2:00 hour pace group. The race started on time and race day weather was cold but no wind. I felt good during at the start and was easily keeping pace with the 2:00 hour pace group and staying ahead of them. For the 4 miles I did not have trouble keeping pace, but had to stop twice to tie my shoe laces and removing my head coverings, neck gator and gloves. As the distance piled on around mile 5 I felt my cardio becoming a bit heavy and removed my outer third t-shirt layer and I had to start taking walk breaks every mile. I fell behind the 2:00 min mile group as I wanted my cardio to recover and by mile 9 as we turned on 45th street for some hilly portion i felt a bit more cardio heavy. I took a walk break and had my GU gel and that actually helped me finish the 45th with just one additional walk break. I wanted to conserve energy for the downhill portion. As we turned south and downhill on Duval street, I coasted for some while but still took walk break on mile 11 and mile 12. We passed through the UT campus and then toward the last 1/2 a mile there were two small hills. Each hill i ran half and walked half. I was happy to see the finish line and was able to run through without too much pain.  

Post Race

I finished the race being just sore in my calf muscles but overall was satisfied and in general good mood and pain free otherwise. I met Ingrid and Isha at the end, and we walked 6 blocks to the car. We got home and I had some tea and then took a nap. Overall, I had just normal soreness and no injury and am satisfied with training and the race. 

Notes for next race 

What went well 

• The training went well and the long program helps accommodate vacation and missing a few runs 
• Taking electrolyte water, and salt tablets was a good idea 
• Pre-race nutrition went well 
• Strength training helped avoid any back pain

What could be better 

• Need better glute strengthening to keep knees aligned 
• My legs were sore and felt very tight, and need yoga to build flexibility 
• Need to run in my cardio zone, for most of the training and the race I was running at 180 beats which is zone 5 and felt cardio heavy. I need to run in zone 4 and wear a heart rate monitor
• SPI belt is not working and need to find other alternatives
• Need to work on getting even better at mixing in strength training and stability training.