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MOBYCARP's Photo MOBYCARP SparkPoints: (294,866)
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4/4/14 2:58 P

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"If you pace it correctly, that last mile (whether hilly or flat) will be the hardest in the race."

By that standard, I paced the Spring Forward 15K perfectly!




- Kevin

"Discipline is remembering what you want. " - David Campbell

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PASTAFARIAN's Photo PASTAFARIAN Posts: 2,211
4/4/14 12:49 P

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Don't assume, having conquered the hills mid-race, the rest will be easy. If you pace it correctly, that last mile (whether hilly or flat) will be the hardest in the race.

The only time I've ever experienced a "fast finish" is when I paced some slower friends for the first 10 miles. After I left them, the last 3 miles were great - passed hundreds of people that seemed to be standing still. Alas, the fast finish didn't make up for the rest of the race in terms of my overall time. But wow, did I feel jazzed at the end.

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AIMLESS_AM's Photo AIMLESS_AM Posts: 2,274
4/4/14 12:48 P

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Your experience with the physical therapist is a good reminder to us all that we shouldn't ignore injuries and hope they get better on their own. Sometimes we need a little medical intervention. Good luck on April 27!

- Amy

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MOBYCARP's Photo MOBYCARP SparkPoints: (294,866)
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4/4/14 11:45 A

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Yesterday's tempo/hills/tempo sandwich workout was challenging. It's supposed to prepare us mentally for a fast finish to a half that has hills in the middle. Now that I've seen that workout and heard the explanation, I figure getting through the hills at Flower City will be just about like finishing the Spring Forward 15K. Then there will be another 3 or 4 miles of most flat, net downhill running to the finish line.

I think I can do this. I'm not so sure I ever would have made it without a formal training program; but I have that program this year.


- Kevin

"Discipline is remembering what you want. " - David Campbell

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MOBYCARP's Photo MOBYCARP SparkPoints: (294,866)
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3/31/14 8:54 P

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The pacing was a bit of a guessing game, because I had never run a race that long before. I have 5K and 10K times from December and November, but we've done both distance and speed work in training since then. The coach estimated that I might be able to run at a 6:45 pace, while I was thinking 6:50. It turned out we were both too optimistic. Started out close to that range, and had to slow down almost to my long run pace on the last 5K. It wasn't the weather, though the hills late in the course turned out to be a little more challenging at race pace than I had anticipated.

Mile splits, per Garmin, were 6:52, 6:57, 6:44, 6:47, 6:48, 6:59, 7:13, 7:35, and 7:23 for the full miles, with the last segment meaningless because I didn't get the watch stopped promptly at the finish line.

This particular course is a dip and rise, with the first 6 miles being net downhill. The last 3 miles are net uphill including the biggest hill on a course where many people complain about hills. I had run the course with an 8:30 pace group earlier, and the hills were no big deal for me at that pace. They became a big deal on race day. I didn't have the energy to run up those hills at a consistent pace, let alone put forth a faster finish.

As I copy those splits, I realize I was still running faster than I thought I was. My perception at the time (reinforced by glances at the Garmin on uphill segments) was that I was close to my solo easy run pace of 8:00.

My takeaway is that starting faster than 7:00 wasn't a good idea for me, and will be a bad idea for the half. The Flower City half is a rise and fall course, with the peak of the major hills somewhere around mile 9 and pure downhill for about the last mile. Advice I've received from more experienced distance runners is to start Flower City with the 1:35 pace group (about a 7:15 pace per mile) and leave them behind when we get to the top of the hills in Mt. Hope Cemetery. That's the plan at this point. I may need the pace leader to keep myself from starting too fast. There were no formal pace group leaders for Saturday's 15K, and the informal ones I knew about were all slower than my long run pace.

Disclaimer: As I read what I wrote, it sounds like I know what I'm talking about. I don't, really. I'm learning as I go, and trying to learn as much as possible from the 15K race on the half marathon training schedule.


- Kevin

"Discipline is remembering what you want. " - David Campbell

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PASTAFARIAN's Photo PASTAFARIAN Posts: 2,211
3/31/14 8:19 P

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Can you explain what happened with your pacing? Did your HM coach or someone else choose your pace? Or was the weather unusually warm? Or something else that explains what happened?

Of all the things you mentioned, choosing the initial pace (as well as maintaining it) is something that affects everyone - from first-timers to HM veterans.

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MOBYCARP's Photo MOBYCARP SparkPoints: (294,866)
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3/31/14 8:14 P

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Flower City is on April 27. I actually ran 13.3 miles Saturday, because training assigned 4 easy miles plus the 15K race. Ran the 4 easy at 7, then lined up for the 15K at 8. Saturday was a big confidence builder for success in the half.


- Kevin

"Discipline is remembering what you want. " - David Campbell

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SKIRNIR's Photo SKIRNIR Posts: 5,446
3/31/14 8:06 P

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How long before the big day? Bet you will do finish it and do well. :)

3/31/12 Trailbreaker half marathon 13.1 miles in 3 hours 13 minutes
4/20/13 Neighborhood Watch 5K 39:17.6
10/5/13 5K Grace Pet Fest 38:47.6
12/1/13 Secret City Half Marathon around 3 hours and 4 minutes
4/19/14 Butterflies for Hope 5K for Lupus 39:23.8
2/7/15 Hearts & Soles 5K, San Jose 34:50
3/12/16 Hearts &Soles 5K, San Jose 34:16


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LOGOULD's Photo LOGOULD SparkPoints: (111,904)
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3/31/14 7:51 P

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You can do it! Run smart and have fun!

"Success is the result of what you do when the Woo Hoo is all through....."-ON2VICTORY (Robert)

"The miracle isn't that I finished...the miracle is I had the courage to start." - John 'The Penguin



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MOBYCARP's Photo MOBYCARP SparkPoints: (294,866)
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3/31/14 6:59 P

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I joined this team in December 2011, but I haven't been very active for a while. For much of the time, I didn't really believe I was a half marathoner. The short form of the history:

I signed up for the Flower City Challenge Half Marathon in April 2012. Injured my right foot February 2, 2012, kinda sorta came back, and traded down to the 5K.

Signed up for Flower City 2013. Injured my left foot March 9, 2013, kinda sorta came back, traded down to the 5K. Began to wonder if I could really do the distance.

Exacerbated the left foot injury late June 2013. With prodding from my baby sister, decided to go into physical therapy. Best decision of 2013! Corrected hip abductor weakness I never would have figured out on my own. Worked on getting both feet better. Learned what doing things gradually meant in practice.

Took the PT's recommendation to sign up for group half marathon training through the local Fleet Feet Sports, aiming at Flower City 2014.

Saturday I ran my first ever 15K race, which was scheduled as part of the half marathon training. I started out too fast and faded some on the last 5K, but the training probably helped me physically and definitely helped me mentally. Ended up winning the male 55-59 age group. Sunday my legs felt pretty beat up, and I honored the scheduled rest day on the training schedule.

Today I ran 6 easy miles, and it was no big deal.

I'm beginning to believe I'll make it to the half marathon, finish it, and be able to keep running the following week.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 163


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