Tag Archives: half-marathon

Race Report: St. Luke’s Half Marathon 2016-Older, Fatter, and Faster?

Last season I had to bail out on the St. Luke’s Half Marathon on the morning of due to a nasty stomach bug. I was looking forward to putting that behind me and getting another result here under my belt.

To make things a little more interesting, I also challenged a friend from work, who we’ll call “Stéphane” to protect his anonymity,  to this race. Stéphane is a much younger, lighter and naturally faster runner than I am, but I hoped that the longer distance may help level the playing field a bit. Also, the added competition may help motivate me to a new personal best time.

This race had given me my current standing half marathon PR back in 2010 with a time of 1:46:47 at a 8:06min/mi pace. I was also about 20 lbs lighter(165lbs) and 6 years younger(41) back then. Could I really beat this 6-year-old PR carrying another 20lbs and being over a half a decade older? I felt like I could, but who knows.

St. Luke's Half Marathon 2010 crop me bloody nipples
St. Luke’s Half Marathon 2010

The weather turned out to be perfect running weather. Sunny, clear and in the mid-50’s. I made it to the starting line without issue and with plenty of time. Stéphane and I chatted a bit as the 5k-ers took off. We were lined up pretty close to the front, so not to get caught up in the herd. I had got caught up in this the first time I did this race and suffered 2 of my slowest miles until I got past this group.

The gun went off and we were on our way. Stéphane was off and quickly out of site into the leading pack. I stayed back and tried to settle into a somewhat comfortable pace without getting caught up in the start of the race over-eagerness. I looked down at my Garmin and saw my pace was in the low 7 min/mi. Whoa…nelly!

My first mile was a 7:15 which is more like my 5k pace. I toned it down a bit and settled into around 7:30min/mi pace. While this seemed a bit fast for me, it was feeling right. I pretty much maintained this pace for the first half of the race, which runs along Martin Luther King Blvd and is mostly flat.

Heading out Martin Luther King Blvd – photo courtesy of MyEPEvents

As I approached the first turnaround near South 4th St., I saw my coach, Todd Wiley, flying by very close to the leaders of the race. He would end up finishing 6th overall!

I soon saw Stéphane, heading back as I went by the Parkettes Gymnastics gym. He was about a quarter mile ahead of me, but still not out of reach if he had issues later on. But could I keep up this pace and catch him.

I hit the 10k split timer just past the 15th street bridge which read 46:57! This would be a 10k PR time for me??? WTH?!

I made the left turn over the steep little bridge into the Lehigh Parkway. As I hit the gravel path things started to slow down a bit. Was the loose gravel stealing my energy or was it the steep  incline of the bridge and the little hill that followed taking the wind out of my sails? My legs were starting to rebel a bit.

As I reached the next two steep hills before the red covered bridge turnaround my pace was slowing to a 8:30 min/mi pace. I could feel the fatigue really starting to hurt now. I was starting to question whether I could sustain the personal best time I had started with.

I tried to hit most every water stop and get at least a mouthful of water in at each without stopping. I know that I don’t need much hydration a race of this duration. Getting a swig every 15 mins or so is good for me. I stuffed down an Amrita Bar right before the start and had another one broken up into pieces in my Spibelt if I needed more. The problem is getting the bar out of the Spibelt seemed like it would take more time to get out than it would be worth, so I pressed on.

In the Lehigh Parkway – Photo courtesy of myEPEvents

After a couple slower miles in the parkway, I was able to pick things up a little during the 11th mile. Miles 12 and 13 were a little slow again as my legs were really hurting. I knew there was no catching up with Stéphane unless he was having a really bad day. The thought that that may be a possibility kept me pushing on.

I finally made the last turn down along Cedar Beach and up into J. Birney Crum Stadium. I was so glad to be almost done. My Garmin was reading 1:44 and some change so I was pretty sure I had a new PR, but not sure where my speed co-worker was.

As I crossed the line, I grabbed my medal and saw Stéphane standing there already finished. Ahhh! I got so caught up in trying to catch him that my PR seemed to be of no significance to me. I was also a bit disappointed that I slowed as the race went on. A sign that I probably went out too fast.

The Finish – photo courtesy of myEpEvents

Ok, I just PR’d my Half-Marathon time by over 2 freakin’ minutes??!!! What the hell is wrong with me? It wasn’t until a little later when I met up with my coach who asked how I did. My initial reaction was that of disappointment but then followed up with I PR’d by over two minutes. He was like what? He was then like “that’s awesome!” I thought huh, yeah what am I disappointed about? I guess sometimes you can’t see the forest for the trees.

Last week I was talking about it with my strength coach, Fernando, and explaining how I was able to PR that race being 6 years older and 20 lbs heavier. Fernando said you are “older and faster” and I added “and fatter too”. Hence the title Older, Fatter, and Faster! Pretty funny.

I have actually dropped about 15 lbs so far since the beginning of this season and am on track to lose at least another 15 by Ironman Mont-Tremblant in August. Getting down another 15 lbs will only serve to make me that much faster. I have PR’d both races I have done this season, so I am off to a good start and the sky is the limit here.

Next up is the French Creek Olympic Distance Triathlon in late May. This will be a good indicator of where my triathlon fitness lies by putting together all the disciplines. I am anticipating some improvement in the swim with some of the changes in technique I have made that have improved my times in the pool. Running off the bike will be interesting to see if I can sustain my improved pace with some bike legs. 2016 is proving to be off to a good start to a hopeful season.

 

IMCDA 2015 Training Log-Week#17(Apr 20-26 2015)

Week 17 was not the typical recovery week. Usually my recovery weeks start out with some very low HRV readings and a general feeling of “blah”. At least in the early part of the week. This week I felt pretty darn good. I took Monday totally off of training and had an easy swim on Tuesday. My HRV, on average, went higher. I skipped my bike workout on Thursday with the intention of doing it Friday since I had off. Friday I had a pretty good swim and  I never did get that bike ride in. Now I have two days off. I did have the St. Luke’s Half Marathon on Sunday, so I thought I could justify that.

<a href=
iThlete Timeline Week 17″ width=”625″ height=”295″ /> iThlete Timeline Week 17

Friday night we had dinner with some friends at The Dime in downtown Allentown. I find myself in Center City Allentown a lot these days? Food was pretty good, but they are still working out some growing pains on the service side. After our dinner, we went to the Wise Crackers Comedy Club at the Ramada Inn on McArthur Road in Whitehall to see Jimmy Carroll. Side-splitting funny guy!! Nothing like have a good laugh.

iThlete Training Guide Week 17
iThlete Training Guide Week 17

My wife enjoyed The Dime so much that we headed back there in the morning for breakfast. We had to go downtown anyway since I had packet pickup for the half marathon which was just down the street. Food was good, but service still a little lacking. She didn’t bring my coffee until after the food…WTH??!

I quickly breezed through the expo and then bumped into a few people I knew and ended up chatting a while. My wife found some sneaker deals so that tied us up some more. Then there was the health food store across the street…more time. DIdn’t get out of there until 11am.

Farm near Fleetwood
Farm near Fleetwood

Saturday was a really nice day and I got an easy 3 hour/50 mile ride in. Just enough to maintain my bike endurance and not too much to tire me out for the half marathon the next day.

Training Peaks Calendar Week 17
Training Peaks Calendar Week 17

I wasn’t planning to taper for NJ Devilman, but it looks like I will be a little tapered.

Training Peaks-PMC Chart-Week #17-April20-26 2015
Training Peaks-PMC Chart-Week #17-April20-26 2015
Training Peaks-TSS by Week Chart-Week #17-April20-26 2015
Training Peaks-TSS by Week Chart-Week #17-April20-26 2015
Training Peaks-Volume by Week Chart-Week #17-April20-26 2015
Training Peaks-Volume by Week Chart-Week #17-April20-26 2015

 

Race Day

Had a great nights sleep Saturday night into Sunday. After I got up and started making my breakfast smoothie, my stomach started grumbling a bit and I started feeling kind of strange. I drank some coffee and about half of my smoothie before I was making a mad dash for the bathroom. Not good when you have a 13 mile run ahead of you.

My wife made up her concoction of baking soda and lemon juice, to calm my stomach, and I chugged that down. It helped a bit. Enough for me to get my stuff together and drive down to the race. I parked about a mile away and figured I would jog a mile to the start line to warm-up a bit. I only made it a about a half mile before things started brewing. I started making a b-line for a bathroom I spotted on the other side of the park I was walking next to. I will spare you details, but I decided that I would not be racing today. I then walked back to the car and headed home.

The next two days were not fun. I haven’t felt that bad in a while.

Not a real good start to the race season, but hopefully I have gotten that out of my system. Literally and figuratively!

Fortunately, next Sunday is New Jersey Devilman Half Lite(50 mi) so I should be healthier for that. I would rather miss a half-marathon than a half ironman.

Race Report: Pittsburgh Half Marathon 2014

If you read my previous post on our trip report to Pittsburgh, you know that my wife talked me into running this race with her so that she could coerce me to go to Pittsburgh for a long weekend. You also know that my wife could not run the race due to knee issues, so this left me flying solo. I was originally just running it as a training race and would stay with her, but now I figured I might try to PR it. The elevation map for the race looked fairly flat except for miles 11-12.5 and then a downhill finish. So that was now my plan. I had done an easy, recovery week of training the week prior so it was shaping up to be a perfect .

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I woke up around 4:45am after a pretty good night sleep at the Hampton Inn. I had an Amrita bar and a Vega Performance bar to kick the metabolic engine off along with a cup of Starbucks Via coffee. I was quickly dressed, since I had laid out everything the night before. I brought along a old pair of track pants to keep warm and then ditch before the race. It was supposed to be fairly cool this morning, around 40-50 degree ( F), and there was a slight chance of rain.

PA, Travel, pittsburgh
Heinz Field and Carnegie Science Museum

We hopped in the CR-V and headed down I-279 to the parking lot by Heinz Field. On Saturday, the parking attendant said she was not going to be there until 5:30am, so we could park for free if we beat her. Fat chance! There was another attendant there before and we waited in the short line to pay our $5 to get in. A T-line rail train had come and left while we parked, so we would have to wait for the next. We got up the platform, which was pretty empty and waited. More and more runners accumulated while we waited and eventually the train came and quickly shuttled us downtown.

Pittsburgh2014-59-2

It was pretty busy with runners downtown when we came up from the rail line. I spotted a bank toilets and made a B-line for them. There were NO LINES!! I haven’t seen that at a race in a long time. We then sauntered down the street to the cross street where “B” start corral was located. They had all the side streets blocked off with chain-link fencing one block on each side from the starting line street. We hung out there for a bit until it got closer to start time. A few rain drops fell as we waited but nothing major. It was a really cloudy morning.

Pittsburgh2014-00-5

I said goodbye to my wife and made my way through the security checkpoint. There were more toilets in the high security area between the gate and the start line. I didn’t have to go real bad at that point and kept going past. I also didn’t want to wait in the line. It wasn’t huge, but I was impatient. I made my way up the starting corrals to the 8min/mile pace area, which was not very full at this point. The full and the half marathon all started together by pace too. As I waited my bladder began to indicate I should have taken one more leak before. Oh well too late now.

Pittsburgh2014-45-6

We were off. It had started to rain a bit harder at this point. The first couple miles up Liberty St. were very flat and I got up to a good cruising speed. I was averaging a sub-8, which is what I needed to do to PR. The need to pee became more and more urgent and I found it hard to concentrate on anything else. I kept checking out the toilets along the course but they were all full. Around mile 3 I finally found an open one. Ahhh!! Well, that was the longest pee I ever took I think. It seemed to not want to end. I was looking at my watch as the seconds were ticking away. Ugh…now I got a deficit to make up.

I sprung from out of the Port-O-John like I was rocket. My average pace on my Garmin was now saying 14:00 min/mi average for this 3rd mile. No problem I can make this up now. I still ended up averaging an 9:00/mi pace for the 3rd mile so it didn’t hurt me too much. We made a right turn over the first of many bridges. This was the first real incline of the day, but I was still hanging on to a solid 8:00/mi pace.

Pittsburgh2014-47-3

All hell broke loose around mile 6. I started getting a really sharp cramp under my rib cage on the right side. I don’t typically get side-stitches, but now I am pretty sure that is what it was. It started to hurt bad enough that I needed to walk a bit. I realized that it was most-likely from not breathing properly, which is usually what causes. I began doing some deep breathing exercises and it eventually worked itself out. I felt my PR slipping away with every slow step. Mile 6 & 7 were averaging just a hair under 9:00/mi. Wah…wah…wah!

I decided that my PR was gone now and I decided to just enjoy the race and take in the views as we crossed more yellow bridges. There was a large group of kids singing that “Happy” song at the bottom of the hill on Alexander St. on the South side which gave a little spring in my step again. Then I saw Denise standing on a barricade down towards the Duquesne Incline which also helped me pick things up again. It was a pretty nice long, flat stretch along the South Side before turning left over the Birmingham Bridge. There were a ton of spectators out all along the South Side cheering away. It looked like a really cool neighborhood too with lots of shops, bars and restaurants. It started to hurt a bit as we crossed the bridge. The bridge itself was pretty steep and then it was a slog up Forbes Ave and then Boulevard of the Allies.

Pittsburgh2014-00-2

Around mile 12.5 it started downhill all the way to the finish. There were lots of spectators cheering everyone into the finish line which was nice. I crossed the line in 1:51:19(official results), which is about 5 mins off my PR. It was a nice race regardless and I was happy to have spent a nice weekend in Pittsburgh.

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Pittsburgh2014-34-2

Race Report-San Francisco Rock ‘n’ Roll Half Marathon 2014


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