M'kay

Super Jock and Jill Half Marathon

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest. 

2013 Races:

  • Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
  • Yakima Skyline Rim 50K (4/21) - 7:16:20
  • Grey Rock 50K (5/13)
  • White River 50M (7/27)
  • Cascade Crest 100M (8/24-25)

 

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Race: Super Jock and Jill Half Marathon (13.1 Miles) 01:25:33, Place overall: 52, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.0013.600.0019.71

3 mile warmup (with 1/2 mile at threshold pace) in 22:57, 7:38/mi, HR 160.  13.1 miles (13.26 mi by garmin) in 1:25:33, 6:32/mi, HR 168.  3.11 mile cooldown in 28:36, 9:12/mi, HR 133.

Good race today, stuck with my race plan, felt good throughout and finished strong with a new 42 second PR.  Arrived plenty early and got in a good 3 mile warmup with 1/2 mile at race pace in the middle on the river trail where the course ends.  Wound up getting my picture taken by the race photographers on the way out and back during my warmup so I should look fresh in the pics but also like I'm sandbagging!  Main goals for this race were to pace well, finish strong, average between 6:30 and 6:35 minute miles, and PR in that order.  Oh, and wore my new lightweight trainers, my version of "Fast Shoes".  Figured if having fast shoes worked for Cody, I'd give it a try.

Lined up a several rows back from the start (1/2 marathon and 4 mile start combined) and saw David Nelson from the blog a few rows up just before the start.  Started pretty much on time.  Splits according to Garmin:

  • 6:37 - Working my way through people running slower than they were lined up...grrrr...
  • 6:36 - Still a bit slow but not worried.  Feeling light and easy.
  • 6:27 - Advantaged some small downhills.
  • 6:31
  • 6:21 - Some more downhills sections.  Onto the river trail with some turns.
  • 6:26 - More turns but still feeling good so picked up the effort a bit.
  • 6:43 - The "big hill" in the course...wanted to make sure I didn't overdo it and pay later.
  • 6:21 - Made up some with the reciprocal downhills.
  • 6:27
  • 6:18 - Nice final downhill back to the river trail.  Fifth metatarsal on left foot starts to hurt.
  • 6:25
  • 6:29 - Left foot really hurting bad.  Glad this is only a half-marathon.  Some headwinds here, so I tucked in behind another runner for a short stretch, but mostly just pushed.
  • 6:29 - Started the push to the end in the last quarter.  Uphill to the finish.
  • 1:25 (0.26 mi, 5:29/mi pace by Garmin)
So, happy with the result.  Of course, as predicted, now I'm feeling like I could've probably run a bit faster BUT I really needed a good quality HM race after my last couple of stinkers.  Met up with Dave afterwards for some chatting and some cooldown miles.  Another HM in two weeks where I can push the envelope a bit more perhaps.

 

NB 903 - 58.41 miles.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From MichelleL on Mon, Sep 01, 2008 at 23:30:14

Super race Dale! Congrats on a PR on a rolling course. When's your next target marathon?

From David on Tue, Sep 02, 2008 at 00:53:04

Nice race, and good to see you today. I'm jealous of how you stuck to your race plan and pace, I would have liked to be under 6:30 for the last three.

From Ian on Tue, Sep 02, 2008 at 01:20:39

Congratulations on the PR Dale, good strong race.

From Dale on Tue, Sep 02, 2008 at 09:35:01

Thanks all.

Michelle: Maybe my description was deceiving...I'm not sure I'd call it a rolling course...it's about as flat as you're going to get around here with just a couple of hills. But I'll take the PR! My target marathon is Oct 26, the Tri-Cities marathon, which is also relatively flat (yah!!!).

Dave: *I* would've like to finish with your time so I guess were even, huh? :)

From cody on Tue, Sep 02, 2008 at 10:15:42

Nice running Dale! Very smartly paced and run. Gotta be happy about the results! Looking forward to the pics...

From Lucia on Tue, Sep 02, 2008 at 10:26:57

Congratulations on your PR Dale! Nice job! You'll rock TCM! You should see if you can meet up with Jeff http://jeff.fastrunningblog.com/, another nice and fast guy running it.

From Dale on Tue, Sep 02, 2008 at 10:31:50

Thanks.

Cody: Your fast shoes inspired me to get a pair and they paid off. Magic shoes! Maybe now I can stop wearing the JV FRB shirt and move up to a FRB singlet.

Lucia: I'm not running TCM. Tri-cities is a smaller race here in WA. Plus, I'm not anywhere near that speedy....yet.

From KellyP on Tue, Sep 02, 2008 at 10:32:11

Very nicely done. Congratulations on the new PR. Shaving off 42 seconds at your level of performance is very impressive.

Now if you just had the FRB singlet, think how fast you could be!

From Lucia on Tue, Sep 02, 2008 at 10:33:30

Ohhh - I got tri-cities with twin-cities confused... You are very close to that speedy!

From Tom on Tue, Sep 02, 2008 at 10:35:22

Great race Dale! Good job sticking to your game plan early then finishing strong. You're looking really good for that sub-3 marathon.

From Dale on Wed, Sep 03, 2008 at 13:09:40

Kelly: Someday I'll be allowed to wear the coveted varsity FRB jersey.....until then I'll wear the FRB JV shirt with pride!

Lucia: All those different cities are confusing. Too much pressure at TCM....I'm hoping a smaller race closer to home that's pretty flat will help give me the boost I need for a sub-3. Otherwise, I'll be scoping out a downhill course for next time :)

Tom: Thanks. Nice to finish a HM feeling good for once. Last two I was on the death march way to early and my times reflected it. Now I'm thinking I'll try to shave a few more precious seconds off on the 13th to get in the 1:24 range. Here's to hoping I don't blow up!!!

From josse on Wed, Sep 03, 2008 at 23:46:38

Great job on the race!

From Michael on Thu, Sep 04, 2008 at 15:55:22

Nice run Dale and amazing PR - keep it up. Well Im now a fellow Washingtonian living in Sequim and have slowly started running up here again enjoying the nice temps, forests and shade in places; maybe that will help increase my speed, but I dont think I can come close to catching you

From Dale on Thu, Sep 04, 2008 at 16:02:27

Thanks.

Michael: Glad to have another fellow Washingtonian on the blog! You grew up here if I recall correctly, right? Better enjoy the remnants of summer while it lasts...I fear fall is nearly upon us and you know what that means! Maybe I'll see you around on the race circuit someday.

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