Monday 9/12
4.5 miles (38:36)
165 push ups sets 25.35.45.35.25
Tuesday 9/13
3.75 miles (31:53)
10 chin ups
10 pull ups
15 dips
Wednesday 9/14
3.25 miles mini speedwork drill mile repeats at 95%
Mile 1 (6:20)
Mile 2 coast/jog (10:00)
Mile 3 (6:57)
.25 warm down (3:00)
50 pushups 1 set
Thursday 9/15
5 miles easy and slow jog (45:00)
10 chin ups
10 pull ups
15 dips
Friday 9/16 and Saturday 9/17
Off, resting for Half Sunday.
Sunday 9/18
.5 mile jog warm up for Half.
13.1 miles (1:56:00)
Weekly Totals:
30.1 miles running
215 push ups
30 dips
20 pull ups
20 chin ups
Crossroads Half Marathon Race Report (1:56:00)
I ran the CR Half Marathon in Fort Collins today. This race is put on by John Lonsdale (Owner of Runlimited and Foot of the Rockies) and is a really well organized, lower key event that seemed to bring out a really solid overall field of local runners. It lacked the top end elites that I see at many bigger northern CO road races, but I can tell you by the age groups average times that it was a deep and consistent field of avid runners. IE not many walkers and "Just finish" types that I have noticed at bigger events.
I rode my bike down to Lincoln Park in North FC and did a small half mile warm up jog waiting for the 8am start. I am not quite 2 years into my running "career" and this is my 3rd Half. Goals for the day in order: Have fun, beat PR and try to negative split. My Half PR is 1:59:33 which I did on May 1 at the CO Half. Weighing the fact that that course was mostly down hill (Today's was virtually flat) against the fact that I have upped my mileage significantly since May, I felt very confident a PR would happen and I even had visions of going sub 1:50.
First mile, a bit fast and I hit it in 7:58...eased back and cruised for a few miles at 8:30ish miles, had some good conversations with fellow runners (I have stopped using the ipod) and found myslef at the 10k sign in 51 minutes even. I was doing math in my head and felt like I actually would be right around 1:50 for this run if I could keep this pace. I just kept plodding around 8:45ish miles and I had a gel at 40 mins and again at 80 mins.
This course is through residential north FC then along the Poudre and Spring Creek trails before emptying out into old town for the last couple miles back to Lincoln Park. Somewhere on the trail system around mile 8 I began to feel nauseous. I'm not sure why, I was only drinking water at the aid stations and had 2 gels which I have used before with no issues. At any rate, I fought this upset stomach for about 3 miles and noticed I had fallen off pace, running about 9 minute miles. I struck up a conversation with a gal named Lauren sometime during this stretch and it helped to have something to keep my mind of the stomach issue. We compared notes on CO Marathon and Horsetooth halfs that we had both run earlier in the year and she ended up pulling away from me around mile 10. I saw her at the finish and she ended up 1 minute ahead of me, but I wanted to mention her because she was so nice and helped me forget about my belly for a minute!
Around mile 11 I began feeling better, I knew I was not negative splitting and I was not going to get under 1:50 so I basically just cruised it home with plenty in the tank for a sprint finish in exactly 1:56:00.
In summary, today was a very fun day for me. I think I left 5 minutes out there on the course based on how great I felt after the race. I did not push myself today, and I did not hurt at all except for the temporary stomach discomfort for a few miles. My base is definitely getting there and I feel like I can really start to push the monthly mileage and get significantly faster over the next year. I have a 10 mile and 4 mile race coming up soon, so I will look forward to pushing myself and getting to the edges of my abilities heading into the winter.
I look back on this race with some slight regret as I did not push it hard enough, but I will never complain about a 3.5 minute PR.
Thanks to the race organizers and volunteers, this was a very well run event with good food and live music at the finish!
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