Rock and Roll USA - Race Recap

Going to type this up quick before it gets away from me, and also because I don't think I will have a moment to spare in the next few weeks. I am busy reviewing the DATA - I got a new Garmin with HR about a month ago and this is the first time I have connected it to my computer, so it's a lot to take in and digest.

I covered my feelings about the race before, but as the race got closer, I was feeling better and better. I had a good final prep run on Thursday where I hit the HR and paces that were right in line with my goals going into the race. 

My goal was a bit general - I wasn't sure if a PR was in the cards, based on my running fitness and overall training structure right now, but I really wanted to run faster than a 1:45. Last year at this race, my PR dropped from 1:44 (run off the bike in a HIM) to 1:38. So I decided I would be happy with any results in the middle of those numbers. A solid sub-8 pace would make me happy, and hopefully be a good view to how my fitness is progressing.

I nailed my goal spot on, 1:43:36 (interestingly enough, my Garmin data matches the chip time EXACTLY). 

My coach had suggested a plan of thinking about the race in 6-3-3-1. This is a bit different for me, as I have approached half marathons in the past at 5-5-3.1. He said the first 6 miles shouldn't feel like work, then I should gradually pick up the pace over the next 3, then the next 3 should feel like WORK, and the last mile is all you have left. Unfortunately, even though I had the best intentions to follow this plan, my legs wouldn't allow it.

I don't think I started too fast. First 5/6 miles did feel comfortable and I didn't feel like I was pushing the pace. But I also never felt like I fell into a 'groove'. My legs just didn't have any 'mojo', but my breath was under control and I felt prepared for the turn into Dupont and the climb into Adams Morgan.

1	08:10.1
2	07:10.6
3	07:35.3
4	07:39.8
5	07:49.2
6	07:57.3

 

I realized just after the first mile marker that I had not set my watch to 'auto lap' so I took splits manually, but the first two are a bit off bc I missed the 1st mile marker.

Mile 7 brought the climb into Adams Morgan and it was at this point that I realized that I was grossly under-prepared for the hills on the course. Last year I was confident and powered up the hills, but my training had included weekly hill repeats and all my long runs (and recovery/easy runs) were done in Central Park, which is constantly rolling. This winter, my runs have been mostly on the Mt. Vernon and Four Mile Run Trails, which are not exactly known for hills :)  So instead of powering my way up and spiking my heart rate, I decided to intentionally ease-up on the pace up the hills. I focused on my turnover and high knees and staying light on my feet. I tried to gradually increase my effort during miles 7-8-9 and really work and use the downhills. The rolling hills of Adams Morgan are included in these miles, but the pace generally responded to the increase in effort.

 

7	08:21.1
8	08:00.0
9	07:53.1

As I hit Mile 10, I was ready to try to pour it on, but I realized the mojo in my legs, which hadn't really made an appearance yet, most likely would not be showing up. However, the pace reflected my increased effort, but I also realized at this point it was about surviving. I still had not looked at anything other than pace on my watch, and mentally I was at a breaking point. My hip was starting to nag, I was hot and I knew a PR wasn't in the cards. In the past I may have dialed it in, eased up a bit and settled with having a 'good enough day.' 

But I knew that this wasn't just about pace, it was also about EFFORT. It was my first race wearing a HR monitor, and HR isn't going to lie when I send my splits to my coach.  My legs were gassed, but I plugged along anyway.  Mile 11 felt SO long. Mile 12 felt like one of those never-ending-longest miles of my life. I saw the split and knew that my HR nor my pace was going to reflect an increased effort. So I focused on squeezing everything out of my legs, regardless of how they felt. I shuffled along and was proud to bring the pace back under 8 for the last mile and cursed the last little uphill to the finish line.

10	07:47.9
11	08:00.9
12	08:15.1
13	07:59.7
0.1	0:56.2

 

Much like last year, the first comment my boyfriend made was that it looked like I was out for a Sunday jog when he saw me at the end/cross the finish line. However, on this day, I knew that I got everything out of my legs that was there for the taking, and am very proud of the result.

And now I sit and look at the data. Like I said, data doesn't lie. And my highest AV heart rate of any mile was Mile 5. Now, this either means that I started out way too fast, or that I have a thing or two to learn about getting uncomfortable. My guess is the later, and hopefully I have some major (good!) running pain in my future once my coach sees the HR data.

I am REALLY happy with this race. I nailed my goal time, I kept plugging away when my legs didn't want to, gained some perspective on HR and pushing and learning how to hurt, and  in the end  I am learning to be a stronger and smarter athlete. I now I'm going to go run some hills.

I also think I accomplished one of the major things I was focused on for this race - "'too fast' will be determined by my legs, NOT decided in my mind." Check, indeed.  Today was determined by my legs. I fought to keep my mind in the game, and I know that this is just a small first step in learning how to keep my mind engaged and positive over the 140.6 mile long-run.