Doing What I Can

Sioux City Half Marathon

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Location:

Thornton,CO,USA

Member Since:

Jan 22, 2009

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k- 16:23 (2011)

8k- 27:33 (2008)

10k - 35:12 (2021)

Half Marathon- 1:16:48 (2018)

Marathon - 2:41:52 (2019)

 

Half Marathon Count: 22

Marathon Count - 9

 

Short-Term Running Goals:

Run and enjoy it!

Long-Term Running Goals:

  • Get back to Boston!

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Miles:This week: 0.00 Month: 4.50 Year: 130.50
Nike Vaporfly Next% Pink Lifetime Miles: 136.91
Cumulus 24 Black Lifetime Miles: 423.60
Cumulus 24 White Lifetime Miles: 270.00
Asics 24 Black/Yellow Lifetime Miles: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.0016.600.0034.10
Asics 2140 GT Black/Gold Miles: 20.00Asics Hyperspeed 2 Flats Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy paced miles today. Legs felt like crap though, dunno if it was the cold or just leftover from saturdays long run. Anyways, hopefully slowing it down today will act as a recovery and iron out the kinks. Taking it easy this week as a taper for the half.

1- 7:11.3

2- 7:41.9

3- 7:20.5

4- 7:33.5

5- 7:37.5

total--37:24 or 7:29 per mile. Finished with 6x50 meter strides. Hopefully my legs will come back to me as the week goes on.

Asics 2140 GT Black/Gold Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.500.006.00

Instead of the usual 14x400 sharpeners i do the week of a race, i decided to get some more tempo. i feel like I already have a lot of the speed i need to go sub 1:20, now its just about getting that pace down as i have been doing the last few weeks. here are the splits from my 3.5 mile tempo:

1- 6:03.9 (would have been about 5 seconds faster but i had to come to a complete stop for traffic) I want this mile to be around 6:07-6:10 on raceday anyways tho, so it woulda been too fast regardless)

2- 6:10.4

3- 5:55.9

last .5- 3:00.5 (6:01 pace)

Total --21:10 (or 6:03 pace)

Overall, I was happy with my pace, it felt really easy. I just need to slow it up for the first mile, the second mile was 6:10 but i was more than happy with that because I felt like I made an adjustment after the first mile which is what I'll need to do saturday if i get out to fast. My goal for saturday is to start at 6:10s then about the 4th mile, drop it down to around 6:00 and see how fast I can push the rest of the way, that is how ive trained and that recipe should yield a sub1:20.

Asics 2140 GT Black/Gold Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Last real workout before the big race on saturday. 6 miles in the cold rain. I dont know whether I can trust the weather forecasts for saturday because it says its sposed to be nice but last night they said 95% chance of rain at 8pm and it didnt rain all night. Tonight, they said 70% chance of rain at 4 and boom rained right at 4. Who knows.

1- 7:11.8

2- 7:22.6

3- 7:11.0 (21:45 or 7:15 pace)

4- 7:13.7

5- 7:06.4

6- 7:13.8

Total--43:19 or 7:13 pace

Overall, a good final workout before the race. Quads are still sore and have been all week, the day off tomorrow will help and then Ill get an easy 2 in on friday. Now its just time to trust my training and go out on saturday and rock the 13.1!


Asics 2140 GT Black/Gold Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles pre race systems check

Asics 2140 GT Black/Gold Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Sioux City Half Marathon (13.1 Miles) 01:22:35, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

Today I ran the Sioux City half marathon. My goal was a sub 1:20 as I have talked about a lot over the past few weeks. I was very well prepared and fully expected to run that time. Here is how it went

Pre-Race

Woke up at 5:30, hopped in the car about 6 and got to sioux city about 6:40. Hopped aboard a bus when I got there that took us to the start line. First time taking race transportation, and it was a good experience--plus it was very warm on that bus! Warm-up felt really good and I had a standard pre-race routine.

Race

Started out fresh with a group of about 5-7 runners. Took it really really easy at the beginning. at one point I heard one of the guys in the group say something about our pace being around 7 minute mile pace. By looking at my watch, I knew that wasn't the case, we were indeed going slow, but probably more like 6:30 pace. At that moment i decided to execute my race strategy which called for going out in 6:10 and then dropping. I pulled away and was all alone.

Mile 1- 6:12.6

Mile 2- 5:58.3

Mile 3- 6:22.7 (18:33, 6:11 pace)

Here at mile 3 we got into the stone park hills. I knew the hills were tough because I had driven the course the night before, but had no idea the massive toll they would take on my time for this race. For mile 3, there was just one big hill that added the 20 seconds to my otherwise 6 flat pace.  Mile 4 was where things got ugly.

Mile 4- 7:11.9 (This mile had a massive elevation gain throughout, the whole thing was practically an uphill and I was under-trained for such massive hills, and it cost me about a minute on my pace)

Mile 5- 6:20.7 (I knew here that the hills, which ended in the first half mile of mile 5, had ruined my shot at sub 1:20, i just couldnt make up the 1:50 I lost on these 3 miles)

Mile 6- 6:01 (38:07, 6:21 pace) back on track this mile, but still lagging for the time I lost on the hills

Mile 7- 6:00 (right on!)

Mile 8- 6:19.0, not sure what happened here, just lost focus

Mile 9- 6:11.2 (56:37, 6:17 pace) GU at the start of this mile

Mile 10- 6:16.6 (1:02:54, 6:17 pace) I have come to terms by now that I will not break 1:20, but I have lead the whole race, at times by more than I can see the next runner, so I just want to hang on and win at this point! I feel like I can

Mile 11- 6:16.7 - almost the exact same split, the 2nd place guy has been steadily around 45 seconds behind me since mile 9

Mile 12- 6:18.6 (1:15:29, 6:17 pace) Im hanging on still at the pace I set back at mile 8. At the start of the last mile, I have around 30 seconds on the 2nd place guy, he has gained but it has been somewhat negligable, its all about what each of us has left.

Mile 13- 6:22.9, He kept coming and passed me at around 12.5, I just couldnt stave him off and had no answer to his final mile which was 5:50 (as i learned after the race) I definitely didn't have a 5:50 in me, the hills early on had threw off my plan, and my new goal of winning rested on what that guy had left, and he had enough to beat me.

last .1- 42.9- No kick, just easing on in as I realize I cant move up or down in position.

Total---1:22:35 (6:18 pace)

Post-Race

Turns out I ran a decent plan throughout the early stages of the race, the hills just threw me off and I never recovered my game plan after that. When it came down to me just trying to hold on for the win, I lost it in the late stages. Nothing to hang my head about though, the other guy just had more at the end, and probably had more experience at early hills. I took 2nd overall and netted $75 in prize money. Not a bad day, and considering I was just hoping to get a PR, and ended up finishing in the money. Also, I believe on a flat course, I would have easily PR-ed today and most likely broke 1:20. I felt well rested and well prepared mileage and speed wise. The hills just got the best of me, and the rest of my race suffered because of that. 1:22 on this course was a very good time in my opinion and I am happy with that!

Asics Hyperspeed 2 Flats Miles: 14.10Asics 2140 GT Black/Gold Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.0016.600.0034.10
Asics 2140 GT Black/Gold Miles: 20.00Asics Hyperspeed 2 Flats Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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