Half Marry RR - Well Kinda
Just a quick update on my weekend in SoCal.
Hooked up with Yano, Greg Peron, Coach Rich and others for a nice hammerfest on Saturday. Was supposed to be an "easy" ride in the small chain ring. Of course, I jumped the first mile and we were off. Then we hooked up with Coach Rich and we went to the next level!
Just downloaded the data in WKO this morning and I rode 36.09 miles at .889 IF. WOW! Nice way to set myself up for the half marry the next day, right? Actually I didn't care. That was probably one of the best rides I have had in months. Totally flat (my strength) and the weather was perfect. Hoping IMAZ is exactly like that in November! 
As for the half marry, here is what I wrote last week to be accountable:
Just to put it out there and be accountable, here is my race plan for the event:
- Before start - run one mile easy with strides and short speed bursts to open up the legs
- First 3 miles: Run with 2 hour pace group (9:09 pace)
- Miles 4-10: Pick up pace to HMP @ ~ 8:30's and will do 8:45's if things aren't going well.
- Miles 10 - 13.1: Whatever is left in the tank. Let it rip or simply hang on.
I will eat one gel every 3 miles and drink at each aid station after mile 3.
The nutrition was easy. Nailed that. As you can see below, my actual split times are there and the last column is my predicted split time. I ended up with 1:58:31.
The first 3 miles were just easy. Little hill at the end of mile 3 and beginning of mile 4. I pulled back a bit hence the pace slows a bit. Plus I wallked, drank and ate at mile 3 aid station.
I averaged 8:41's for the middle 7 miles. Mile 9 was a walk, drink and eat section as well. Kinda extended it a bit. DOH!
Mile 11 I was mentally spent. But kep telling myself "I am in charge. Just keep going." Good mental 6 pack work. Rallied back a bit with a 20" micro break at mile markers 11 and 12.
Overall a fun weekend of training. I executed the run and had a GREAT bike rde.
GREAT baseline to build on the rest of the season.
Split |
Time |
Distance |
Predicted |
|---|---|---|---|
| Summary | 01:58:31 | 13.16 | 09:00 |
| 1 | 00:09:09 | 1.00 | 09:09 |
| 2 | 00:09:07 | 1.00 | 09:09 |
| 3 | 00:09:19 | 1.0 | 09:09 |
| 4 | 00:08:51 | 1.00 | 08:30 |
| 5 | 00:08:30 | 1.00 | 08:30 |
| 6 | 00:08:27 | 1.00 | 08:30 |
| 7 | 00:08:49 | 1.00 | 08:30 |
| 8 | 00:08:34 | 1.00 | 08:30 |
| 9 | 00:09:06 | 1.00 | 08:30 |
| 10 | 00:08:39 | 1.00 | 08:30 |
| 11 | 00:10:09 | 1.00 | ???? |
| 12 | 00:09:06 | 1.00 | ???? |
| 13 | 00:09:20 | 1.00 | ???? |
| 14 | 00:01:18 | 0.16 | ???? |
Comments
John thats a solid weekend of training.....will certainly help you down the road this year.....
Awesome job John, recovery time now, all four feet up in the air now for the next few days.
Great Job!