I hadn't had a good running race in a year and felt the need to redeem myself after White Rock 2011, but I chose to make Rock n Roll a "B" event. Can't optimize every race.
_training
Runner World's Smart Coach 9-week.
Target: 1:34:49
The sessions felt easy. I feared Sunday 13-mile long runs less than 20-mile trainings for marathon.
I did minimum cross training this time of the year.
7:19 pace was my PR for 10k. 7:14 for half seemed unrealistic, but I felt that way about every race goal. Half the time I get away with unexpected performance. Looking back, I have fond memories of my meltdowns.
_plan
Hold 7:14 GPS pace for 7 miles.
Go fast within aerobic the final 10k, which hopefully is no slower than 7:14.
Go nuts after mile 12.
305 loses approx 1 meter per mile per experience=> electronic pacer would finish just over 95 minutes.
_race day
Woke up slightly under 141 lb; first reaction was to buy a more precise scale. I was such a geek. Maintaining 141 had been easy, as opposed the constant hunger associated with race weight of 137. Running at sub 7:30 pace was harder with the extra 4 lb.
Rock n Roll continues to be one of the best operations, contrasting the chaos at White Rock marathons. I found a quiet parking lot to warm up. The only other racer there was a little guy wearing bib #1.
I had a good start. I could see the pacing truck and couple hundred runners in front. Air was at high 50's and rising. No official pacer for sub 100-minute this year. My goal was to run 10k at super-PR pace, back to back. I could use a human pacer.
A Vibram runner passed me around mile 1 at 7:10 pace. He did not sound efficient.
I ran according to plan for 6 miles and was itchy to go faster. I felt great other than a hint of side stitch. After relay station, a small runner materialized, Kenyan-like. We were travelling at the same speed with same cadence; one of us seemed labored. I decided to run at his pace, which approached 7:00. We dropped runners going up the final 2 hills. I imagined he'd accelerate to 6:30 pace and became the fastest thing in sight. I fantasized leading bunch east African runners in a race, Ryan Hall-like.
I came to realize achieving Kenyan efficiency requires my losing a lot of weight.
My pacer refueled at mile-9 water station. I followed suit. Bad idea. Side stitch set in. I barely hung on to 7:30 pace for next 5k. I regained 7:14 pace at mile 12 and was 250' behind the virtual pacer. I went anaerobic the final 1000 meters and caught the electronic pacer.
_#'s
5k 22:28
10k 45:03
7 mi 51:20
10mi 1:12:23
Pace 7:15
Time 01:35:00
Overall: 241 out of 11312
Division: 39 out of 752
Gender: 211 out of 4258
_post race
Sammy Kiplagat and Samuel Kosgei got the top 2 spots. They both turned U. S. residents.
I thought I heard Ann Wessling but never located the announcer.
I saw Bob Babbitt but didn't get a chance to say hi.
_obsession
I still think about Boston qualifying time.
Half-equivalents of 3:15:59 marathon are
1:34:53 (vdot)
1:32:56 (McMillan)
Jack told me to forget Boston to let foot injury heal.
Others told me the foot will never heal completely; make the best of remaining years.
