Fun race. With the foot acting up I can only run about once or twice a week--can't very well train until it improves, so the S.F. Marathon in July has turned into a pumpkin (i.e., a half). By the time that became clear though I'd already signed up for the Rhody, and was kind of looking it as my last hurrah before an extended period of non-running. Didn't want to go all out and hurt anything else, but thought I'd give a decent effort. Took the first mile at 7:15, and the course's only real incline didn't slow me down much - finally settled in at just about 7:00/mi. A guy from Tacoma liked the pace, and we yakked all the way to mile 7, where I broke away and finished at a 6-minute clip. Broke the tape still accelerating at 12mph according to Garmin. All in all, left a nice taste in my mouth.
Splits:
| 1 |
7:14 |
| 2 |
7:01 |
| 3 |
7:40 |
| 4 |
7:03 |
| 5 |
6:53 |
| 6 |
6:55 |
| 7 |
7:03 |
| .53 |
3:12 |
| |
|
HR was mostly in the 160s and low 170s and topped out at 190; averaged 186 on the last half mi.
Postscript: Sped to the car for a quick getaway, hoping to get in a tub of hot water before the heel tightened, but no such luck: ended up hitting the accelerator with my left foot all the way home. So it's crosstraining for a few weeks, then hopefully start working on October's Portland Marathon. And this time train smarter. Errors to avoid: 1) should have dialed down the week after the Whidbey half, rather than up; 2) shouldn't have done intervals and difficult long run on consecutive days; 3) was stretching achilles too hard and calves not enough; 4) ignored aching in arches--could have nipped it in the bud; 5) shoes with more control and less cushioning probably a good idea. | 