Boomtown Days Half-Marathon

Time: 68:55
Distance: 13.1 miles
Pace: 5:16
Place: 4th
Money: zero
Kips: 3

The half-marathon is a terrible distance. I've always heard in comparison to the marathon that "it's half as far, twice as fun." Maybe so, but it's not when you're racing. I'll probably change my mind when I try to run a time goal the next time out in the 'thon.

Meagan and I showed up to the race about an hour before the start. The winds were calm, the temperature wasn't too high and the sun was out. The legs were feeling good from what I could tell on the brief 5 min jogging sections I had as a warm up. I figured that I didn't really need to warm the body all too much as I would be able to use the first few miles to get used to the pace.

During the hour before the race I was able to spot Stephen Ariga who placed in the top 5 or 6 last year at the Brookhaven 5k. He recently ran 14:50 on the roads in Texas so I knew he was relatively fit. As the race time approached I noticed two other Kenyans jogging around in full warm-up suits. I didn't recognize these two guys but one has to assume that they are fit and would be vying for the win. (Turns out they had run Hospital Hill Run the weekend prior and placed 6th and 10th respectively. ) There were a couple other runners that looked like they could be in the mix including Jerry's Kids, but I was mostly focused on the 3 Kips.

Mile Splits:
5:19 ,
5:09 (10:29),
5:19 (15:48/16:23 at 5k),
5:13 (21:01),
4:57,
5:19 (31:18),
5:26 (36:44),
5:12 (41:57),
5:26 (47:23),
5:06 (52:30),
5:18 (57:48),
5:20 (63:09),
5:46 (68:55)

Race Recap:
(Miles 1 to 5) The gun went off and 4 Kenyans formed a group at the front, 3 of them looked legit while one was a bit pudgy. Just before the mile the pudgy one started coming back to the chase pack of white guys that I had been running with. I was really relaxed but a bit wary of spotting the Kenyans about 10 seconds so early in the race. Shortly after the first mile I went to the front of the lead pack and attempted to keep the pace honest. I didn't want to let the Kenyans get too far out in front. They were running about 20 seconds ahead of Jerry's Kids, Jason McCullough and myself. There was a big downhill into some mist followed by a slight uphill somewhere before 5k which we passed in 16:23. I pushed the pace from mile 4 to 5 and in the process ran the fastest split of the day. The 4:57 mile may have been a mistake but at the time it felt fine. I dropped Jerry's Kids but he reeled me back in over the next mile.

(Miles 6 to 9) Jerry's Kids was running great through this section while I was struggling. The terrain was rolling and I was desperately trying to find a rhythm. Up front I could see the Kenyans battling it out and was hoping they were gong to start coming back to Jerry and I. During a section along a golf course where the splits fluctuated significantly, I could see one of the Africans had fallen off the pace. Jerry continued to run about 2 steps in front of me and I was just trying to stay within striking distance. At this point I definitely had thoughts that Jerry was going to drop me at any point.

(Miles 10 to Finish) Somewhere around the 10 mile mark I started to feel good. The hills had leveled out and I was running out of room to make a move on some money. It was time to run down at least $400 in the next few miles. I was going to have to make up about 40 meters late in the race. Totally possible but it was going to require quite a bit of focus. I still felt good aerobically and the legs weren't feeling too beat up from the hills. I think the body was just a little overheated and I was on the brink of going to the well as soon as I changed gears for the final mile. I planned on saving for a kick rather than having to race from longer out. In the final mile, I made a bit of a tactical error when I charged after 3rd place, closing the gap from 20 meters to about 8 in what I thought was the final 300 meters. I knew the right hand turn was going to take us to the finish but I didn't realize that we were still over 500 meters out. I got around the turn, couldn't see the finish line, saw a little uphill climb, realized I had gone too early and then settled for 4th by 7 seconds. That's an expensive 7 seconds.

I'm not too pleased with the outcome of this race or the way how I raced my first half. The race plan was to run conservatively the first 6 miles clicking off 5:15s before knocking it down to sub 5:10s. In hindsight, I should have gone out with the leaders. If I had I think I would have run a relaxed 2 miles, been a little pressed from 3 to 6 miles, recovered from 7 to 11 when the pace lulled and then fought for the prizes. Instead, I was constantly pressing trying to catch up and hoping the leaders were going to come back. In races like this there is almost always a point in the race up front where the pace slows and strategy comes into play. I wasn't in the mix to be a part of the slowing down process. Had I been with the leaders I think I would have gained more confidence the farther we got into the race. However, I was never in contention and frustrated the last half of the run.

The positives are that Kipruto Rotich ran 66:26 at Hospital Hill and Geoffrey Kiprotich managed 68:03. Today they ran 68:01 and 68:48 for 1st and 3rd. The negatives are that I ran like a bitch.

Boomtown Days Half Preview

Time: 43:28
Distance: 6.05 miles
Pace: 7:11
Map

I am currently posting from Joplin, Mo at Meagan's aunt's house. Meagan and I left Norman a little after 1:30 pm this afternoon. I picked up a rental car from Avis (PT Cruiser) that is rubbish. Car is complete nonsense. Hopefully that is the worse that occurs this weekend.

The run this morning was fine. We did a few light strides post jog.

The rumor is that a few Kips showed up to race. I haven't seen any faces yet so I'm not sure who is all here. Last weekend there was a big time race in Kansas City, MO and the winners went 65:17. I'm hoping some of those guys didn't stick around as it's not too far of a drive down to Joplin. Regardless, the goal is to go out and run relaxed the first 5k before really getting after it. Brilliant strategy right? If I'm feeling cheeky I might just go all Shawn Forrest/Sammy Chelanga and toss in some mad surges after the gradual uphill in the middle of the race (4.5 to 6 miles).

I also forgot Mr. Garmin at home. I've come to rely on him a bit too much in the marathon and half-marathon cycles, but it will be good to get back to the true nature of running off feel. I usually don't really care about mid-race splits while I'm in the heat of competition but I do like to analyze them afterward. Since some Kenyans are here I expect to run a little too fast in the early stages. The key will be to remain relaxed until the latter stages and pushing for the C.R.E.A.M. (If you're over 40, be warned about clicking that last link, rap music ensues.)

Easy Eight

Time: 53:23
Distance: 8.06 miles
Pace: 6:37
Map

I got to run solo this morning because Meagan was running with Kristi later. I first ran up to the GT and headed out Robinson St. Then I cut in near the golf course keeping the pace nice and easy. The legs enjoyed running under 7:00 pace but it never got too blistering. The body is feeling ready to go on Saturday.

Wreck Fields

Time: 60:16
Distance: 8.20 miles
Pace: 7:20
Map

Meagan and I left the pad and met Scotty on Jenkins. We ran a few loops on the OU Rec. Fields. It didn't look like there were any chemicals out there this time. After a few loops we hit the streets for some extra miles.

Pre-Race Workout

Time: 59:18
Distance: ~8.25 miles

W/u: 22:19 for 3.08 miles
W/o: 2 x mile in 5:05, 2 x 400 in 65
C/d: 16:47 for 2.04 miles

We had a "pre-race workout" this morning that Meagan does consistently before races at Queens. It was my first one of the kind and it comes a few days out from Boomtown Days. The workout is a pretty simple 2 x mile + 2 x 400 with 3:00 recovery. The pace is honest but made easier because of the lengthy recovery.

Splits:
5:00.54 (2:57), 4:53.11 (2:59), 63.3 (2:58), 58.12

Check out that last 400m split! The workout with Scotty went well. The didn't feel great on the first interval but I was much more relaxed running faster on the second. The legs felt smooth rolling out 73s. Before the workout I joked with Meagan about her inability to run under 70 seconds. She tried to threaten me with 58-second 400, I obliged. I went to the arms a bit more the final 200m and applied more force to the track to get greater energy return. It felt good to be running fast and I didn't tie up.

Splashpad Busted

Time: 56:55

Distance: 8.03 miles

Pace: 7:05

Map

Meagan and I got in a little heat training this morning as we left the house a little after 10 am. It turned out being rather mild in temperature (low 80s), I guess I could have worn a long sleeve shirt if I was really after uncomfortable conditions. My legs felt great out there. The recovery is coming along as planned. There is a light workout tomorrow which will be the last prior to the race.

Week in Review

Time: 469:15
Distance: 70.19 miles

I had a good workout on Tues. despite cutting it short because I was going to struggle the final 3 mile interval. I had a great "5 and 5" on the streets back in Norman. The change in pace felt comfortable and the stride wanted to run 5:30s. I also had a good effort on Friday at the track running some mile repeats. All in all, the fitness is where it needs to be heading into the final week of training prior to the Boomtown Days Half-Marathon. I believe on a flat course in good conditions I would be able to run 66ish. Since I've heard Joplin is a bit hilly we will make it 67 and due to the weather how about 67:30 to 68:30. I'm not trying to find excuses prior to the race, but the most important part is to simply race based on feel. Though having not seen the course, I'm pretty sure it's not set up to be blisteringly fast, maybe just blistering hot. I expect a few Kenyans (hopefully just one fit Kip and a couple out of shape ones) to show up trying to collect a purse. Potential attendees who all live within a few hours include Benson Chesang, Mathew Chesang, and Josphat Boit. Who knows? Maybe it will just be Jerry's Kids and me.

Oh, and a shout to MaGush who joined the club.

Meagan's New Friends

Time: 84:31
Distance: 12.23 miles
Pace: 6:54
Map

A few days ago I texted Jenny Graef about the possibility of her doing a long run with Meagan. We were able to set up a play date at Sutton this morning. Scotty, Meagan and I left the house and jogged over to the parking lot where we met Jenny and Andrea Larabee. The girls were going to put in about 90 minutes which was perfect for Meagan's (our) training cycle. Scotty and I ran off on the trail and the girls went a separate way. We didn't see eachother until time was nearly up close to Main St.

I ended up running out in some of the newer developments north and east of Sutton. Scotty and I got in some light hills in the process which felt harder than they should have. The wind was blowing out of the south which is just about right for this time of the year. The weather has heated up to so by the time we came back to the parking lot at Sutton it was good to have a bottle of Gatorade stashed.

I think in the next 2 or 3 days some heat adaptation training will be in order. Perhaps running when it's around 80 degrees (similar conditions to today) will help get ready for potential conditions in Joplin. However, after Weds. it will be time to recover so that the heat hasn't taken too much out of the body.

Sutton (Not Bretton) Woods

Time: 59:32
Distance: 8.18 miles
Pace: 7:17
Map

Scotty, Meagan and I ran from the apartment to Sutton Woods for a few loops on the trail. Nothing too big to report here. Legs are feeling good but the intensity from this week has taken its toll. At times during the run I felt great and at others I wanted to stop early.

Four by Mile (1600)

Time: ~65 minutes
Distance: ~10 miles*

W/u: 22:40 for 3.03 miles
W/o: 4 x mile (1600) in 5:05 (1 min rest)
C/d: 16:04* for 2.04 miles

Scotty, Meagan and I left the pad together and headed in the direction of Norman High. When we arrived Scotty pointed out that the gates were locked which meant we were going to have to scurry through a gap in the fence. After dropping our stuff and continuing on for a few more minutes it was back to the track for some pace work.

The workout target was 4 x mile with a minute rest in a touch over 75 sec. per lap. I knew I'd be able to handle the pace, it was the rest that would make the workout honest.

Scotty and I started out and hit:
5:04.94 (:58), 5:04.25 (:59), 5:02.68 (:59), 4:54.13.

The workout went really well with Scotty and I exchanging leads on the backstretch. I felt really comfortable the entire way. The effort wasn't too elevated and my breathing was in control. I was recovering quickly during the rest portions and ready to run the pace immediately. On the last interval on the backstretch of the last lap I took off and hoped to get Scotty to come with the change in pace. I was able to tighten the screws the final 200m and felt good doing so. Finishing the workout with ~67 last lap was encouraging.

*I had a little extra time in there because I ran the last 800 with Meagan on her workout. We also tacked some on at the end for her to reach 9 miles.

Mocha

Time: 70:52
Distance: 11.53 miles
Pace: 6:08
Map

Today's run was supposed to be yesterday's but neither Meagan nor I wanted to do it after flying. So, today was 5 miles easy, 5 miles uptempo which means Meagan runs for 30 mins alone before I join the party. I got in a full mile warm up today before starting Meagan's quicker miles. The first 6 miles were: 7:31, 6:31, 6:34, 6:22, 6:33, 6:23. Meagan looked good finishing up on Hwy Symmes and then I made the right hand turn parallel to the train tracks.

My next 5 miles were: 5:28, 5:26, 5:23, 5:32, 5:22. I felt much better on this run than I did last week with Scotty. I may have been the cooler temps. but hopefully my body is responding to the workload. In comparison to the 3 x 3 mile workout on Tuesday, the pace for today was tame and I felt like I could run 5:2x's comfortably. I have a workout tomorrow which will give me a bit more information on my level of fitness. I think the legs will respond well.

Turning 25

Time: 57:45
Distance: 7.81 miles
Pace: 7:23
Map

After an early morning flight from Cincinnati to DFW I found out I didn't have to go in to work. Since Meagan and I were in the DFW area I suggested we go and visit some of her friends. First stop was Cindy's house where we got to see 9 day old Eloise Grace and hear about a 28 hour labor. We also got to run from the house around the River Crest Country Club and surrounding 'hoods. When we came to Hidden Hill some hill sprints were in order. I did 4 x 10 sec. all out which means you go about 40 meters if the hill is the right grade. The goal is to get some power back into the legs.

It was great that we got to shower at the Craine's newly remodeled modern house. I agreed with Meagan in that it should be featured in a magazine. The shower was good but the leftover Rocco's pizza was great. Shortly after finishing up lunch we headed over to Mr. David Cabe's compound to hang out with Quest (little dog). We had some good chats about Cross Fit before hitting the road north.

There was a short stop in Ardmore, OK for dinner at InterUrban (decent and cheap). Aja showed up after her massage to say hi while we were eating. Always good to see her.

Turned 25 today on the Inaugural National Running Day.

3 x 3 Mile (Kinda)

Time: 70:26
Distance: 12.25 miles

W/u: 15:19 for 2.01 miles
W/o: 46:13 (running time) for 9 miles
C/d: 8:54 for ~1.25 miles

The target for this workout was 3 x 3 mile in 5:05 to 5:10 with 2 mins rest. A workout that would essentially be my last really difficult effort prior to the half in Joplin.

Set #1: 5:03.78, 5:07.91, 5:12.45 for 15:20 (2:46 rest because I was so sweaty the button didn't register)
Set #2: 5:07.12, 5:14.29, 5:12.15 for 15:26 (2:02)
Set #3: 5:19.33 (~1:00), 5:08.88 (1:00), 4:59.35

I felt great on the first 3 miler considering I was carrying to small bags of flour. Promise it was flour and not cocaine. At the 2 mile mark and finish (3 mile) point I dropped the bags of flour so Meagan would know where to take splits. Pretty clever. Anyway, the first set went well though I started a little quick. I settled into a rhythm and just tried to maintain as much as possible. Somewhere around 2.5 miles I started thinking that 3 miles is one helluva interval.

Somewhere during the second 3 mile interval I could tell this workout was headed in the wrong direction. I took a bit extra rest (2:45 instead of 2:00) after because my watch wouldn't acknowledge my sweaty finger. The extra rest made me take the pace out a bit quick the first 800 meters (was on pace to run 4:50) and that taxed me the remainder of the interval. Luckily, the second mile is slightly downhill which put a little something extra into my step. I finished feeling decent but I was going to the well.

I intended to do the full workout but run relaxed the first mile in hopes of being able to cut the pace down. That went out the window when I glanced at the watch and saw that I was on target to run 5:20 for the mile. I didn't feel the need to run 16:00 for 3 miles and opted to stop after 1. I took about a minute rest (at this point the watch was completely useless) and switched over to the Timex. I planned to run a mile up, minute rest and a mile back. I completed the altered workout fine and was glad to close it out right at 5 minutes.

Meagan's workout.

Mason Slog

Time: 61:09
Distance: 8.19 miles
Pace: 7:27
Map

Meagan and I put in some easy mileage this morning around what are now familiar sites. We ran through the park behind the golf course, ran over to Heritage Park, looped back through the neighborhood and finished up just a touch over 8 miles. It's daunting to think that tomorrow's workout portion will cover more ground than this run.