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Discussion Starter · #1 ·
just the facts ma'am:<br>
1:22:04 15oa, 2nd ag (40-44 y/o)<br><br>
with 10mph tailwind, 50f, humid. perfect day to race.<br><br>
ummm, the point-to-point half marathon drops 895 feet from start to finish, but has a grueling 40 feet of climbing. geez, it felt more like 200 feet of climbing. i'm such the wuss. anyway, it's the tucson half marathon; but i live a mile outside of tucson city limits, and i had to drive 15 miles further away from town to park at the race finish... so it should be called the oracle-catalina half marathon <img alt="" src="http://www.coolrunning.com/forums/wink.gif" style="border:0px solid;"><br><br>
i didn't taper for this, and just wanted a fitness check with last year. ran 30 seconds slower than last year (although the course was different, although the weather was better) so i'm close to the same fitness. with tapers i run this course 3 minutes faster than flat half marathons, but this ended a 70 mile week for me, and my legs felt the mileage. anyway, i'm optimistic going into the last weeks of my training for phoenix rock and roll marathon... hoping to run a good time in that race.<br><br>
i started near the front, and traded places with a few folks. got beat by two women, both masters... and the last one passed me with a mile to go, after i passed her at the 10 mile mark. ah well. my training pals finished 1st and 5th overall... dang 30-somethings... with screaming fast times, 1:11 and 1:14 i think. hoping some of their speed rubs off on me during the next few weeks of training.<br><br>
overall, i felt fantastic aerobically, but just had flat feeling legs. i couldn't move them fast enough... probably due to not doing much speedwork in november (just 3 workouts). and the piddly little hills at the end just kicked my butt. in retrospect i should have saved more for the last two miles, but retrospect is always 20-20. it's a good lesson before my goal race though... i will start out slower in the phoenix marathon and not make the same mistake that i made today. (i'll find a new mistake)<br><br>
the stats: (also known as "pick out the non-downhill miles"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">:<br>
mile/pace/avg hr<br>
1 6:35 146<br>
2 6:12 153<br>
3 6:02 156<br>
4 6:00 155<br>
5 6:00 157<br>
6 6:04 157<br>
7 6:14 157<br>
8 6:10 157<br>
9 6:14 157<br>
10 6:14 156<br>
11 6:14 155<br>
12 6:42 154<br>
13 6:36 154<br>
0:47 156<br><br>
so right the first mile was rolling, and the last two also. in the race i kept trying to run at hr=160, which is what i averaged in the hartford half, but just couldn't get my little legs to go fast enough. definitely lacked the leg strength/speed over the last few miles, as my pace and hr both dropped. so my training goal for december has become clear... more speedwork and some strength work, focusing on running uphills harder.<br>
three more tough weeks of training and then taper time. phoenix here i come.
 

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Memories <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> - These days I can only dream about times like that - Love the description of the "Hill" of 40 foot - a veritable mountain <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
Great run and all in all getting into great shape for Phoenix.
 

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MC - very speed race - especially after coming off a 70 mile week and no taper! You're going to do awesome Phoenix!!!!
 

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Nice race, MC. Sounds like you're going to be in great shape for Phoenix in January.
 

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Okay, mc, I've read it. I have questions, but I'll have to return in a bit. Grrrrr, work.<br><br>
-------------------<br><br>
"Climb" of 40 feet on weekly mileage of 70 miles w/o taper. No wonder it felt like 200 feet. No wussiness here.<br><br>
Probably a dum question -- I have a lot to learn about running and HR -- but why doesn't HR <i>rise</i> if you're giving it your all, even if legs aren't cooperating? Or were you not giving it all-out effort (can't imagine you weren't, but I'll ask anyway)?<br><br>
Only three speed w/o's in November. Define what you mean by "speedwork." Just track? Will you do that and strength (and I assume that means hills, but what do I know) ... when? Don't you have to recover from this? And then two weeks. How much taper?<br><br>
What I <i>do</i> know is that's some fast pace and a great time, fantastic placing. Rock 'n' roll! (dancing cacti)
 

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Congrats McSolar! Very fast indeed and you want to run it 3 mins faster! That's rarified air and you flying those middle miles.<br><br>
I read your report on the CR but wanted to congrat you on this forum.<br><br>
I'm not quite your speed yet but hope to toe the line with ya one of these next couple years. No smilies? Ok, challenge on.<br><br>
Careful with your taper and give it to em at the marathon. 2:45?
 

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Nice report and nice race.<br><b>F</b>abulous, <b>f</b>ast, <b>f</b>un<br><br>
Your <b>f</b>riend,<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy">
 

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"Did you ever know that you're my heeeeeroooooo!<br>
Everything I would like to beeeeeeeee.....<br>
I can fly higher than an eeeeeeagle.....!"<br>
Sorry. Can't help meeself.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"><br>
You're awesome, man.
 

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eh, you're OK, emcee<br><br><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool">
 

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Discussion Starter · #11 ·
yeah, that's a dum question since i don't know the answer.<br><br>
my guess is that there's some "half marathon race" effort level that's a combination of lactic acid leg pain and perceived heart rate effort. since the race is downhill, my heart rate effort is disconnected from the leg effort... i have to move my legs faster and harder (longer stride) to reach the same heart rate, since it's easier to go faster. so i was able to run faster for 10 miles, but then my leg muscle fatigue reached some level that made me slow down. when the work load dropped, my heart rate also dropped.<br><br>
just a guess; that's how it felt.<br><br>
speed work this month included just a 4x1k session, that 10x800 in that 20 miler, and one 8 mile tempo run. everything else was slower paced stuff. so my guess is that i'll benefit a lot from working on lt stuff now.<br><br>
plan is 80, 80, 85, 65, 45 and 14. just easy miles until thursday to recover from this race. 2 or 3 speed sessions per week will be the main priority, with the mileage a secondary goal. then that three week taper has worked well for me in the past.
 

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Had to track down this RR to see what all the fuss was about <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
This HR stuff is all too complicated for me. All I know is that in my limited experience the reduced exertion you initially enjoy with a downhill course eventually comes back to bite you in the @ss because you are tired from the increased leg turnover and because are using different muscles than in normal level ground training. It's easier on the cardiovascular system but harder on the legs -- as you know.<br><br>
Do you think you'd have the same problem with a flatter course like in Phoenix?
 

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The only time I'm sitting in the 150's for heart rate is probably the first mile. If its a 5 or 10K I'm 170s and 180s the whole way. For Half or marathon, I'll spend time in the 160's for the first half or so.<br><br>
I envy that combination of speed and heart rate. Please say you once ran such races at closer to an 8 minute pace.... it will give the rest of us hope <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 
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