Pool Running is Fun

Greg invited me to run this race and we wanted to go 1-2. But of course the allure of big money for the course record attracted an Olympic Trials Qualifier to the field. As a sub-elite, or a good club runner as some would call me, you always run the risk of running a smaller race that has a shitty course or very bad management. Overall the Delaware half wasn't that bad. The good: It was free to enter, we had an elite tent, we had free food, beer, and other swag from the race. The weather was perfect, at 54 degrees with a light breeze. This was the good news.

The bad news about Delaware: 1. The course was full of constant turns which were not all correctly marked. Greg and I had to slow to a jog once to figure out where to go. we had no bike escort. We also took a slight wrong turn at another spot because there was no one there to direct us and the marshals/police just ignored us since there were relay runners around us. 2. The relay runners. At mile three we slammed right into four-wide relay joggers who were impossible to weave around and we couldn't take the tangents. Seriously, what kind of race puts a relay right in the way of the faster half marathoners? It was obnoxious. It was obvious the race only cared about making a profit, jamming as many races onto the course as possible without regards to running a smooth operation. 3. The course-it was awful as far as the number of turns and the ELEVATION.  We were cruising a 5:16 pace through 5 miles. at mile 6-7 we dropped a 6:01 climbing a hill. after that my legs were crap and Greg managed to get a gap on me on the rolling hills portion that I could not make up. by then the legs were shot and the downhill portion seemed not to help at all.  see my splits and elevation below:

As you can see from 6-7 sucked ass and I was never able to recover my legs:

splits: 5:24, 5:15, 5:12, 5:19, 5:18, 5:18, 6:01!, 5:30, 5:28, 5:28, 5:25, 5:20, 5:27, .25

The good news: 1. I made $150 bucks. 2. I was able to keep up with Greg for longer than I used to.  3.  Here are the PRs of the top three in the race, their times today, and difference:

1. Andrew Weaver: 1:04:27 time today: 1:08:49  Difference: 4min 22 sec.

2. Greg Mariano:     1:08:31 time today: 1:10:24  difference: 1 min 53 sec.

3. Matt Deters:         1:09:45 time today: 1:10:55 difference: 1 min 10 sec.

So the course took its toll on everyone and obviously it wasn't just me with a slow time. It also mean, at least to me, that I can crack 1:09 for sure in a race with flat terrain and a few less turns.

Considering how sore and tired I am, I call today a very good race for me, despite my time.

Results 

Course:

PM: 45 min. pool run

AM: 8 recovery + standard core routine, lots of stretching and foam rolling

PM: 5 slow. tired

legs are pretty destroyed today, that course was downright abusive with the hills late in the race. Tired.

things I've learned from yesterday: I was lacking in strength to hold pace over the gauntlet of hills and my legs would not cooperate to maintain a sub 5:20 pace after the hill.  This is not surprising because I've not done a lot of long, drawn out runs and tempos. Marathon training will remedy this when I run some halfs this fall.  It's also interesting to note that the elite coordinator at Delaware emails all of the semi-elites entered and detailed all sorts of drug testing, etc. Funny thing that the two fast Morroccan guys entered never showed up.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

I was just thinking about how ticked I was when I physically could not break 5:20 on those hills after mile 6 on Sunday. It was not for lack of will that I could not keep up with Greg. I went all out on the downhills, thinking I could catch him, but my legs were just shot and I really trashed them getting after it way after I was tired. It's just amazing some people can run well under five minute miles for twice the distance.

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy with 5x30sec strides

AM: 8 easy + alt. core routine/lifting, stretch, foam rolling

PM: 5 easy w/5x30sec strides

Another overcast, rainy day. Apparently the 14th day in a row with measurable precipitation according to the radio

AM: 2.7 WU 2x3200m 2.5 CD  10:33, 10:19

PM: 4 easy

not too bad this morning. I didn't feel last weekend's half in my legs until the endupf the second 3200 but I'm still recovering from the Delaware ordeal. 

AM: 11 easy