How to impload during a half marathon - Fontana Days race report

This was a race I have been targeting for a while.  I was very happy with an unexpected PR in April and thought I could pretty easily better that mark to around 1:35 with such a fast course.  I knew the hardest part of this race would be dealing with the heat, something that was non-existent during the SLO half. Another thing I was unsure about was setting my pace.  The first 6 miles were a steady decline before leveling off the last 7.  I figured it would be best to put some time in the bank for the last 7.
My first few miles seemed effortless and I was running 6:30ish/mile.  Pretty fast.  I dialed it in a bit but didn't feel like I was putting out too much effort.  At the 10k mark I clocked around 42:30, a good 25 seconds faster than my best 10k race.  That was right around 6:50ish pace.  I had to pace 7:14/mile over the whole course so I thought I was good to go. 
After the first 6 miles we left the shade of the mountains and I was left with the heat of the road with no shade.  This is where I start to fall apart.  It's hotter than balls.  I am dumping water over my head every station but isn't helping much.  I slowly begin to wither.  To make a long story short because it's painful to think about, I start running about 15 seconds slower each mile until miles 12 and 13.  I told myself to just run 8 minute miles at the end and I would still PR.  By the time those last miles came though I was in the clear cut "I don't give an eff" mode.  I just wanted to be done.  Mile 12 is 9:10 and mile 13 is 9:55.  I limp across the line at 1:40:46 over a minute off my PR.   
This is one of those races I put in the category of a learning experience.  Putting "time in the bank" just doesn't work for me.  When I hit the wall I hit it hard (and often).  Running smart is just better than running hard.
Also when it comes down to it, doing all my training at 5AM in the morning when the weather is an overcast 50 degrees might be perfect during training, but it doesn't help when the race conditions are not the same.  If I want to do better in races I need to find some warmer conditions to train. 
Right now I really don't have a desire to do another race until the fall.  I put in a lot of time and effort into these races this spring I just look forward to taking it easy.  I told my wife I will run with her in the City to Sea half marathon in October and that will be a perfect opportunity to spend time with her while she trains and enjoy that race instead of going all out.

SLO 1/2 marathon race report

I need a tan

I decided to sign up for this race in preparation for another 1/2 marathon in June.  I didn't have high expectations after slogging through part of the course last weekend, I just didn't want to do terrible.  The elevation profile showed this race to be hilly, but it really does not do all the hills justice.  After running the whole course I didn't think it was accurate at all, but that is neither here nor there.  My plan was to run the flat and downhill parts around around 7:30/mile pace and the hills at 8:30/mile pace.  That would bring me in around 1:43:30.

Mile 1: 7:22
Mile 2: 7:25
Mile 3: 7:37

These were all flat, except for the end of last part of mile 3.  It winded through downtown SLO and was pretty uneventful.  The best part was the weather was overcast and in the low 50s, perfect.

Mile 4: 7:55

This mile was rolling hills on Johnson Ave.  I ended up running faster than my 8:30 pace, but I just ran how my body felt, which was pretty good. 

Mile 5: 7:02

The bonus of going up hills is being able to fly back down them.  I was running around 6:45ish/mile but I reigned it in because I didn't want to pay for it later.  The toughest part of the race was yet to come.

Mile 6: 7:45
Mile 7: 7:55

These hills were never ending.  I didn't run this part of the course prior but expected them to not be as tedious as they were.  Again the weather was ideal.  It has been super hot around here lately and I don't do well running in the heat.  After I made the turnaround, not only was it still overcast and in the 50s but I was also running into a slight breeze.

Mile 8: 7:16

This was the mile where I figured I could not only set a PR, previously 1:41:42, but go under 1:40.  I was going strong downhill, but I soon had to run up the hill I ran down on mile 5.

Mile 9: 7:42
Mile 10: 7:39
Mile 11: 7:36

I was starting to hurt near the end of mile 11.  On top of that we had to cross a bridge to get over the rail road tracks.  It had one of those ramps with 3 switchbacks to get to the top of the bridge.  WTF?

Mile 12: 7:58

At this point I wasn't hitting the wall like I have done in marathons, but my body was really hurting.  In the back of my mind there is always this voice that says "shut it down and walk."  I hate that.  I just had to press on.

Mile 13: 7:29

The end was near, all I had to do was run up the steep incline to get to the bike path where the race ended.  I REALLY wanted to walk, but I am glad I didn't because I would have lost the seconds I needed at the end.  When I was running up the hill I had to put my hands behind my head and interlock my fingers to try and get a little bit more air in my system.  Does that work, probably not, but at the moment it felt like it did.

The last stretch I was pushing hard and ran a 6:00/mile pace for the last .15 miles.  I ended up running 1:39:42, 2 minutes faster than my previous PR.  I was also 62nd out of 1810 runners.  For such a hilly course and not expecting to do anything close to this, I am very happy. 

And this was without a doubt the best post race experience ever!  They had all the normal goodies plus unlimited Jamba Juice!  And I had Shelly and Emme waiting for me at the finish line.  If that isn't a reason to run fast to get there I don't know what is. 

registered for SLO 1/2 Marathon

I feel pretty good so I just signed up for the SLO 1/2 Marathon on April 22nd instead of the 5k.  That gives me two weekends to get in two 2 hour runs.  I think I'll be ready. 

Modesto 5k race report

Training has been going really well in the weeks leading up to my 1st race of the Spring.  I have been pretty consistent in doing one set of 8x400 intervals at 5k race pace, one 40-45 min tempo run, one longer run of 80-90 minutes and two other easy days of 3-4 miles each week.  Besides my weight creeping back up near 170 pounds, opposed to the 160 when I ran NYC and that other 5k in November, I feel like things are going really well.
The morning of the race I had an unwelcome visitor... one that is usually only reserved after trips to Wienerschniztel, Woodstock's Pizza or a night of too much drinking.  In about a 45 minute period I had 5 separate trips to the bathroom.  I was really starting to wonder if I was going to be able to run this race.  I know that running while having to go #2 is probably one of the most miserable things in the world and I have never run when experiencing the d-train.  All I knew was that if things got bad during my run, it would be really bad.  With all that in mind I decided to drive to the race and see how I felt.
I was happy to see a ton of port-a-potties once I arrived but thankfully I never felt like I had to use one.  I drank as much water as I could to rehydrate, but not enough so it would be sloshing around in my stomach.
I was right at the start line when the gun went off and by looking at the times from this race in the previous years I thought I had a good shot at winning my age group.  I think all the really fast runners my age were in the marathon and half marathon, which was fine with me.  Right from the get go I started to feel pretty beat.  I clocked 6:16 the first mile and I knew that was probably a tad bit too fast for how I was feeling earlier.  After the first mile I was running behind a group of 3 or 4 other runners and I stayed with them for the rest of the race.  The 2nd mile I clocked 6:23 and I actually moved to the front of my little pack. 
Side note:  I just got a text that Peyton Manning is signing with the Denver Broncos.  As a die hard Broncos fan I am pumped!  I feel terrible for Tim Tebow though.  OK, now back to my race.
The 3rd mile was tough and I fell behind two others in my little pack.  In this being my 2nd 5k race I've learned that the finish line is never too far away.  I've been in marathons and half marathons where I have totally hit the wall and still a good ways away from the finish line.  Nothing is more demoralizing.  The 5k is great because I can look at my watch and tell myself, hold on for 4 more minutes, hold on for 2 more minutes, hold on for 30 more seconds.  Before I knew it the race was just about over.  My 3rd mile clocked in at 6:29.
When I made the final turn the clock was around 19:10 and I was very glad I knew I would run another 5k in under 20 minutes.  My last race was in 19:37 and this time I clocked in at 19:42.
Overall I got 2nd in my age group and 12th place overall.  I also got in the Modesto Bee here as finishing in the top 20 for the race.   I feel really good with where I am at and am hoping I can peak in June when I run my half marathon.

getting in the swing of things

It's been a busy couple of months since my last post.  Most importantly my wife gave birth to our beautiful daughter Emme Grace on January 5th.  This has been the best distraction from me running than I ever could have hoped for.  Its funny that I really enjoy running, but if I set my alarm to sneak in a run at 5AM before work it seems impossible to get out of bed for those first couple of minutes.  If I have to get up at the same time to change a diaper or do anything for Emme I really don't mind at all.  Of course that doesn't mean that I don't put in earplugs every now and again so I can get a full night of sleep.  I'm grateful that when I do want to sleep the whole night through my wife never gives me a guilt trip.
I started running pretty regularly as of about 3 weeks  ago to try and get ready for a 1/2 marathon in April in San Luis Obispo.  There are also a handful of local races within a month of the 1/2 marathon  so I figured I would run some of them as well.  Before today what I was planning on running...

March 18 - Modesto, 5k
April 22 - SLO, 1/2 marathon
May 12 - Miracle Miles for Kids, Morro Bay, 10k
May 27 - Strawberry Stampede, Arroyo Grande 5k

I really have been on the fence about running the 1/2 marathon in April because I just don't feel my fitness level is where I want it to be at right now and it is a hilly course.  Also it is really hard for me to run a half marathon and not try and PR because it takes so much more time to train for than a 5k or 10k.  With all of that in mind I started looking for other half marathons in June that would be close by.  I found a race in Ventura that has a gradual decline for the first 7 miles before it levels off for the last 6.  This seems race fits the bill for when I want to try and run a half marathon and also the type of course.  With that in mind this is what my next couple months will look like...

March 18 - Modesto 5k
April 21-  SLO 5k
May 12 - Miracle Miles for Kids, Morro Bay 10k
June 3 - Ojai 2 Ocean half marathon

The first race will be in my hometown of Modesto.  It fits perfectly into my schedule since we were already headed there so everybody in my family can meet Emme.  It will be a good gauge as to where my fitness is.  I hope I'm still around the 20 minute mark and can work up towards the half marathon in June.