Frozen Half
This was my first hard race effort since IMOO and it felt great to get back to competition (the 5k just after X-Mas didn't count due to the massively crowded start - 9:00 1st mile followed by 2 miles at 6:25).
Lately all I've worked on is running. Running, running and more running. 50 to 60 miles per week. Long slow runs, tempo runs and the occasional intervals at the indoor track (when I'm in Frankfort). Since running is 30% of most triathlons my goal is to significantly lower my running times from last year - I think my bike will hold up.
I would like to get my half-marathon time down into the low 1:30's and my 5k to 19:00. So this race would be a nice level set of where I am and where I need to go.
Sheila recently gave me the GPS unit to go with my Polar RS800. Its been a great tool for tracking HR and Pace during different training sessions (keeping both in check). So for the race I decide to use the watch to monitor only two things: keep my HR under 90% and maintain a 7:30 pace. That would put me at a 1:38:00.
The day was perfect for the race. 19 degrees at the start and 23 at the finish. Light wind. A slight 100 foot climb with rollers to the halfway point and a quick trip back. Due to a slightly crowded start (1200 people) my first mile was 8:40. But after that I ran pretty even 7:30's. Going up the steeper sections I kept the HR slightly over the 90%, and didn't freak out watching the pace climb above 8:00. Going down the hills it was great to watch the HR drop while the pace went sub-7:00.
In the end I went 1:39:33. I finished strong with plenty in reserve. The GPS pace setting gave me the feedback I needed to compare the level of effort (pain) to the actual pace. Based on how fresh I was at the end, and the fact that I had no post race discomfort, I think I easily could have run 7:15's or 7:10's.
My next big test is a 10 miler in March, with a goal of 1:10 to 1:13.
Its great to be back racing!
See you out there.
Sent via BlackBerry by AT&T
posted by Doug Johnston @ 3:53 PM
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