http://connect.garmin.com/activity/161009072
534D036QRace
Savin Rock Half Marathon
I will enter the Official Results later. The 1:48:42 time is from the wall chart at the race as is the 8:19/mile pace.
Going into this race: my left hamstring bothering me since
the Tuesday interval workout. Was not
sure how I would do but imagined I perhaps would not be doing very well. But…I will run the race. I will see how I am feeling during the run
and alter race strategy if necessary.
I ran the inaugural race last year at 8:38/mile. Then a
couple months later I PRd for the Marathon distance from
4:03 to 3:54.
This year I ran the Savin Rock Half Marathon at 8:19/mile! A massive PR for the course; taking 19 seconds
off per mile. The course has 700 feet of
elevation per the Garmin 110 GPS watch.
This result is ten seconds per mile off my Half Marathon
PR. What does this mean? Basically, I should have a massive PR for the
Half Marathon distance on a flat course!
I am thinking sub 8:00/mile
pace.
The Race Strategy: Go for 8:00/miles
for mile 1-5 and 10-13. Did those 9
miles at 8:11/mile and they saw 325
feet of elevation gain. That is a decent
pace with that elevation! These nine
miles, pre-going into the race, I characterized as non-hilly.
The middle four miles (mile 6-9) were the Hilly miles. Run these at equal intensity is the
plan. These miles saw 380 feet elevation
per Garmin. I ran them very effectively
as can be seen by the splits.
Focus: was on it; monitoring breathing, turnover, intensity,
racers, rabbits, and the half mile splits.
I forgot to change the laps from half mile (intervals Tuesday) to
mile. Was a bit entertaining watching
the people around me checking their watches at the 1.5 and 2.5 miles marks when
they heard my Garmin beeping at the lap completion (perhaps thinking they ran
incredible mile splits). Of note though,
I may keep the laps at the half mile mark for races…it is more immediate
feedback than the mile distance.
It is my belief that I am fitter than I have ever been. I slew this course. I am stringing together 18 milers and holding
the pace. I believe I am stronger. There was no walking during this race. I managed the entire race with
precision. Power Gel at mile six and ten
with Gatorade.
The question: can I string together 20 miles at 8:55/mile?
I figure I could go for straight 8:55s.
More entertaining may be going for 9:00s
with every 6th mile being 8:25/mile
which would allow for 8:55/mile or
better at end of run. Thinking next week
(Sat or Sunday) it would be time to attempt training at VDOT 42
intensities.
My sister Margie ran this race with me. It was her first Half Marathon and she is new
to running…six months. She ran it in 3:03.
Congratulations again Margie on your great race.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:03:53
|
0.5
|
0
|
0
|
7:47
|
|
2
|
0:04:05
|
0.5
|
0
|
0
|
8:10
|
|
3
|
0:04:12
|
0.5
|
0
|
0
|
8:23
|
|
4
|
0:04:04
|
0.5
|
0
|
0
|
8:09
|
|
5
|
0:04:02
|
0.5
|
12
|
0
|
8:04
|
|
6
|
0:04:00
|
0.5
|
0
|
0
|
7:59
|
|
7
|
0:04:01
|
0.5
|
45
|
0
|
8:03
|
|
8
|
0:03:54
|
0.5
|
0
|
50
|
7:47
|
|
9
|
0:04:24
|
0.5
|
62
|
0
|
8:48
|
|
10
|
0:04:01
|
0.5
|
0
|
77
|
8:02
|
|
11
|
0:04:23
|
0.5
|
64
|
0
|
8:46
|
|
12
|
0:04:16
|
0.5
|
39
|
0
|
8:33
|
|
13
|
0:04:04
|
0.5
|
0
|
38
|
8:08
|
|
14
|
0:04:18
|
0.5
|
41
|
0
|
8:36
|
|
15
|
0:04:31
|
0.5
|
57
|
46
|
9:02
|
|
16
|
0:04:36
|
0.5
|
77
|
21
|
9:12
|
|
17
|
0:03:45
|
0.5
|
0
|
138
|
7:30
|
|
18
|
0:04:51
|
0.5
|
102
|
0
|
9:42
|
|
19
|
0:04:03
|
0.5
|
13
|
32
|
8:07
|
|
20
|
0:04:01
|
0.5
|
0
|
66
|
8:02
|
|
21
|
0:04:02
|
0.5
|
0
|
46
|
8:04
|
|
22
|
0:04:23
|
0.5
|
71
|
51
|
8:46
|
|
23
|
0:04:03
|
0.5
|
0
|
0
|
8:06
|
|
24
|
0:04:07
|
0.5
|
0
|
14
|
8:14
|
|
25
|
0:04:13
|
0.5
|
53
|
72
|
8:25
|
|
26
|
0:04:15
|
0.5
|
68
|
57
|
8:29
|
|
27
|
:20.0
|
0.04
|
0
|
0
|
8:20
|
|
Summary
|
1:48:45
|
13.04
|
705
|
706
|
8:20
|
| 