Sunday I raced the Chilly Half Marathon in Burlington. It’s the first time I’ve been fit and ready to run a fast half since I ran the Harvest Half Marathon in Waterloo in 2014. This race had been the focus of my training over the past 9 weeks with Frank. Frank felt like I was capable of running 1:16:XX, I felt like I was ready to have a good run, but 3:37/km pace is pretty quick, and I wasn’t sure if I’d be able to hand on.
- Training kicked off Jan 1, 2018, 9 weeks out from the race
- 530km total running, 58.9km/week average
- 95km was biggest week, 35km was smallest week
- 5 track workouts w/ Frank
- 29.3km – longest run
- 12 days where run training was compromised by sore shins
- Woke up at 6:30AM
- Had a bagel with almond butter and honey, and some water for breakfast
- Took 7:43 GO train to Burlington to get to race site by 9:00AM
- Had a bottle of water with a nuun tablet in it, 5 crackers, and then a gel 20 minutes before the start of the race
- Warm-up was about a mile run with 3x75m strides
Race – 1:16:14, 3:37/km STRAVA
- From the gun I tried to not start with my signature ‘hot’ kilometer. My first km ended up being 3:28, so not too bad.
- Really focused on settling into a pace like Frank would have me do during long track intervals. I tried to be light on my feet, high turnover, and let it come naturally.
- 1-3k we had a tailwind, 3-13k was a headwind, 13-21k was a tailwind, then it was one last blast of headwind when you turned up the finish chute
- Packs started to form about 2k in and I accelerated to the group ahead of where I was. This proved to be a good decision because I hung onto the back of them until about 12k, most of which was in a headwind (I was only able to hold on, so I wasn’t doing my share of the work on the front, sorry guys!)
- I felt really strong and comfortable 1-5k. 5-11k I struggled, falling a step or two behind the group and feeling like I was really working. 11-16k I felt stronger, and the pace was coming a bit easier. Then 16-21k it was just a grind to keep the pace up and get to the finish.
- I had a gel at 11k, and took a small sip of nuun at every aid station
- I had 4 km’s that were 3:40 or longer, and I had 6 km’s that were sub-3:35 (including 4 in the final 7k). Fastest km was 3:28, slowest km was 3:44
- Completely spent at the finish, I didn’t have anything left for a sprint
- Really happy with the result, I think I ran about as even as I could, and ran to my capabilities
- I think my nutrition for the race was good
- I think I made good ‘racing decisions’ throughout the race, such as jumping to the group just ahead when the field was splitting, but also letting some guys go when they turned up the pace
- Beer and chilli after the race was a nice touch by the organizers!