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San Jose Rock n Roll Half Marathon - RR

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Author	Topic: San Jose Rock n Roll Half Marathon - RR
Jim24315 Cool Runner	posted Oct-15-2007 02:47 PM SUMMARY: Time: 1:26:33 Pace: 6:36 Overall: 148/8797 Age Group: 1/103 60-64 Age Grade: 83.81 (1994 factors), 85.37 (2006 factors). __________________________________________________ LONG VERSION (Warning: cut and dried training/racing stuff only) I have probably been more focused on this race than any this year and was so happy to finally be warming up in anticipation of the start. I decided to jog around more slowly than usual—about 25 minutes--and do just a few short strides. With the race being a longer one and legs not feeling as stiff as they usually do in the morning I felt like I could get by with a less vigorous warm up. I had run very easily all week except for a moderate workout on Wednesday. With a little less than 10 minutes before the start I entered coral #1 just behind the one labeled “E” for the elites. With so many more people of all abilities and training levels entering races these days (a good thing, imo) it is easier to get a high seeding than it used to be, but it gave me a good feeling nonetheless. I would like to have waited longer before entering but the directors ask you to get in earlier because of the size of the event. There were close to 9000 entered. Soon, after finding a spot just behind an old rival, we were off and running. I had hoped to keep contact with this guy, knowing from previous discussions that he had designs on winning the 60-plus division this year. He had just beaten me at a regional 5k and at the10k nationals last month. However, I was not going to force things if it was going to mean pushing too hard, too soon. I just concentrated staying “comfortably relaxed” like I’ve been doing while running 1600’s on the track in recent weeks. After more than 7 minutes had passed I was hoping that I had missed the first mile marker. When I still hadn’t seen it a minute later I was sure that this was what had happened. Mile 2 finally came and my watch read “13:12” for an average of 6:36. I wanted to run between 6:36 and 6:40 pace, depending on how I felt, so this was a good start—I was running at what felt like the right effort. In the mean time my rival had opened a large gap on me. Miles 3 and 4 went in 6:30 and 6:38 respectively. My target was still off in the distance but I hadn’t lost site. Mile 5 slowed to 6:42, but it seemed like I might be gaining a little—miles 4-7 have a very slight elevation gain on what is a basically flat course. Within another quarter it was clear that I was beginning to make significant progress. Soon after the 6-mile marker (6:42 split) I was only a few steps behind my rival and feeling very under control. In other races I had pulled even only to have him sprint away during the last 400-800 meters. However this was a half marathon, and I had confidence that the 60 miles a week I’d been averaging the past several months, plus the longer, slower, intervals with short recovery I’d been doing gave me a big advantage over someone who is used to 35-45 mpw and burning up the track with quick 300’s and 400’s. It was time to make my move now while we still had a long ways to go, so I increased the pace to 6:17 and held it for all of mile 7. After a peek back I could see that I had opened a significant gap, but continued to push it with a 6:32 before slowing to 6:42 and 6:43 pace for miles 9 and 10. Although the going was much tougher by now, I’d had enough of a breather to bring it down for the final 5k with 6:39, 6:39, and 6:33 and overall time of 1:26:33. I was elated with my final time, which capped one of the best seasons I’ve ever had. For my efforts I came away with a pulled hamstring, but I don’t think it affected my final time. It was one of those things that doesn’t hit with full force until you try to start up again after coming to a complete stop. If it had to happen, I am happy that I was able to first achieve all the goals that I’d set for myself at the beginning of the year. This was probably my best race of the year. Only time will tell, but I don’t expect the pull to keep me down for too long, and it’s probably time I had a little rest anyway. Thank you for reading… Jim P.S. For anyone interested, here is what I believe were the keys leading up to this race: Mileage: 60 per week average with peek of 74 and low of 53. This includes long runs, of course, mostly between 12-15 miles, although I did one 18-miler. Some would include 5-6 miles at marathon pace in the middle, or steady with a faster finish. Plenty of shorter races: I had 25 races between 2 miles and 10k leading up to this; 16 of those were 4 miles or less. Even though this was my first long race of the year, I was confident that I would run up to my ability. I don’t mean to sound arrogant—I say this because I believe it can work for most people who are willing to give it a try. Too many long races will slow us down, imo. Long Intervals on the track: Staple was 5-6 x 1600 meters on the track with 200 meter recovery jog at HM pace. I never tried to “bull” my way through a workout. Instead I concentrated on keeping it “comfortably fast”. If you approach the track this way you will never dread it—I look forward to these workouts! Less frequently, usually as a sharpener before a race, I would do 4 x 1000 at 10k pace with a full lap recovery jog between each, then follow it up with 4 x 200 meters at 1-mile race effort (200 recovery jogs) IP: Logged
Dark Horse Cool Runner	posted Oct-15-2007 03:00 PM Wow, Jim: 6:36 pace for a half-marathon. I'd be delighted to break 7:00 pace for a half some day. Dark Horse ------------------ I'm a dark horse, running on a dark race course IP: Logged
perchcreek Cool Runner	posted Oct-15-2007 03:41 PM Jim, Your placing in the top 2% OA, 1st AG and your Age Graded score are so impressive. Congratulations on a great race and a great year. I always find your analyses of the training very helpful. Thanks the the great RR! Steve IP: Logged
norrin radd Cool Runner	posted Oct-15-2007 05:43 PM Nicely done, and a great report. It sounds like you ran an amazingly evenly paced race. Congratulations and thanks for the report. John ------------------ My Profile IP: Logged
huskydon Cool Runner	posted Oct-15-2007 05:52 PM Jim, Great job, once again! Congratulations on a sparkling performance. Yes, it has been a great season for you, I note you have bettered all your times from last year, you are certainly running very well now. Too bad about the pulled hamstring, hopefully with some rest it will heal up right away. I always learn a lot from your RR's (even though you are way out of my league). IP: Logged
Spareribs Cool Runner	posted Oct-15-2007 06:08 PM Your reports are always chock full of good ideas, and this one of course has the benefit of seeing you come home a winner once again. Nice going. Don't forget range of motion for that hamstring and the activity ball (hip lifts and leg curls) after the initial soreness goes. It works wonders for me. Well done Jim, very happy for you. Spareribs IP: Logged
afletche Cool Runner	posted Oct-15-2007 06:28 PM Jim - congrats! i must admit, i was watching your splits. SJ was going to be my big race (sub 1:30) until I messed up my achilles, so I was letting you run it for me. (which was a good decision since yoiu are much faster than me!) - alan [This message has been edited by afletche (edited Oct-15-2007).] IP: Logged
Sans Souci Cool Runner	posted Oct-15-2007 06:47 PM Wow, Jim. Congratulations! Don't worry about the warning; there's lots of great stuff to take away from your RRs, this being no exception. What a capper to a great season. Hope that hamstring tug is better soon. IP: Logged
tselbs Cool Runner	posted Oct-15-2007 06:58 PM You sure did cap off a great season in style, Jim. That was an impressive half. Congrats on the even splits, 1st AG, and beating your rival. You sure set the bar high for the rest of us in our AG. Way to go. TomS ------------------ My Profile IP: Logged
hally Moderator of Boomers and Beyond	posted Oct-15-2007 07:19 PM Congrats on capping off a successful season. You sure have a lot to give in the way of knowledge. I hope you continue to share albeit not exactly where everyone knows to look. Barb IP: Logged
SkipAZ Cool Runner	posted Oct-15-2007 08:39 PM Most impressive Jim! I very much appreciate the details on the strategy to beat your opponent and the keys to your fine performance. I will try to put them to good use next season. Maybe I'll get over my aversion to track work if I follow your approach. Thanks for sharing your wisdom and experience. Skip IP: Logged
TheProFromDover Cool Runner	posted Oct-15-2007 09:25 PM Dear 24315, Nice job even if you went out a little too fast (just kidding, just kidding). Really well done I'd say. And I'd like to add, it's nice to read a report with a real race involved. It's seldom in these longer races these days, that people report on that guy they are concentrating on. So much happens that is against the watch. My 5k PR was also a race. Fun to read, CRaig IP: Logged
evryday Cool Runner	posted Oct-15-2007 11:28 PM thanks Jim for posting your RR. I particularly like how you added the keys to your successful season. ------------------ Remember rule #6 read my running blog My User Profile My running log IP: Logged
JasonsDrivingForce Cool Runner	posted Oct-16-2007 09:09 AM One word! “Impressive” Hope you heal quickly and don’t be a stranger if you take some time off. You always have great advice. Again, great job on an astounding season! ------------------ My Profile IP: Logged
Canfit Cool Runner	posted Oct-16-2007 09:42 AM Congratulations, Jim, on a fine race! Thanks for sharing your learning ...always appreciated. PJ IP: Logged
bhearn Cool Runner	posted Oct-16-2007 11:01 AM Jim, That is truly outstanding. Congratulations! Now... are you sure you don't have that sub-39 in you? McMillan disagrees! IP: Logged
TammyM Cool Runner	posted Oct-16-2007 11:57 AM wow Jim! That is smokin' fast! Congratulations on 1st AG! ------------------ Tamalina IP: Logged
jtv Cool Runner	posted Oct-16-2007 12:40 PM Jim, Congrats on the fantastic race. What a way to end your season in style. You are certainly an inspiration. Take some well deserved rest. ------------------ My Profile IP: Logged
Ileneforward Cool Runner	posted Oct-16-2007 12:54 PM Jim24536, Here I was sure you were becoming a 5K specialist, but you show up and do a half marathon like this!! Amazing! Congratulations on taking home the hardware! IP: Logged
Fortunate One Cool Runner	posted Oct-16-2007 05:18 PM Great race, Jim. You showed a lot of confidence by passing your rival when you did instead of sitting on his shoulder. I wonder if that 6:17 mile, as much as it accomplished its purpose, also contributed to your injury. This was a great way to finish out what has been a very good year for you. I hope next year is even better! ------------------ Fortunate--a volleyballer with a running problem Profile IP: Logged

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