My first Triathlon
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Rock the Parkway Half Marathon - Run
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Kansas City, Missouri
50F / 10C
= 1h 25m 24s
Age Group Rank
Packet pickup the night before then met my family and some friends at Hoolihan's for quality patio time and pre-race meal of happy hour beer and appetizers, I could make that a standard routine. Spent a little time checking over the course maps/elevation profiles and thinking through my pacing strategy as well as pre-race things like where to park.
Short run around the 'hood right after I woke up, then some food
(toast, some fruit in the car, Gatoraide in a disposable bottle up to race time
) and whatnot, got to the race at 6:40, walked with a little jogging to the race site, visited the porta-potties, hit the bag drop with my extra clothing and went for another warmup run with some strides. Hit the Johnnies again and got to the start line with just a couple minutes to go before the national anthem.
1h 25m 24s
06m 31s min/mile
Thought I might be able to run under 1:25, I'd dropped a few pounds and recent training runs had me thinking a 6:35/mile pace was reasonable, which works out to 1:26:15 and would have been a fine PR, but I usually race faster than I train so I settled on 1:25 as a goal and the plan to get there was start at 6:45 for the first 3 miles
(mile 1 mostly flat, miles 2 and 3 are up so that is easing into it for the start
), hold 6:30 through the middle and finish the last 2.5 or three miles downhill miles at 6:15 building to 6 flat. It went pretty close to plan until the gun went off, I started a little fast with a 6:25, then 6:33 and 6:39 and stayed a little faster than 6:30 until mile 8, which kicked my ass
(the beat down actually started during mile 7
) and miles 11 and 12, while overall flat to descending had enough rolling element to them to keep me from getting below 6:30 until the last mile.
Using the GOVSS approach to account for effort up and down hills, I was 5% above average power for the first 3 miles, dead on for the next 5 miles, then 2-5% below for the rest. Not sure if a more even effort would have resulted in a faster time, it would have been less uncomfortable but I think I handled the near blowup well enough, just went into banking miles mode and staying stride for stride with those around me.
What would you do differently?:
Not get caught up in the rush of people running too fast at the start
(and I started third row back
), I saw 6:10 for lap pace a couple hundred yards into it, even dipped under 6 flat for a moment before I hit the brakes and let a lot of people pass, knowing that most of them were running well beyond their capabilities. Think I was still in the 1 for 1 trade off area, that is 30 seconds faster in the first part only costs 30s in the end, not a minute or more, but hard to say.
Recon the course a little better, note the difference between the 2 elevation profiles, the blue one is the official race course profile, the thing that looks like a sawblade is what I ran
), there were 2 notable uphills in the last couple miles, I can coast along pretty dang fast on a generally downhill segment, and that was the plan, but those short climbs totally broke my momentum. I was still very positive mentally in mile 11 when the first hill revealed itself and it became obvious that going under 1:25 was unlikely, as I certainly wasn't going to mope about a 1:25 or 1:26 something.
Laid in the grass for a good long while and drank some water. Finally got up and walked around, wandered up to the food and had a couple chocolate milks, a nasty organic protein ball, some oranges, and a banana. Walked around and BS'd some more.
What limited your ability to perform faster:
Starting too fast
). Focused training on building mileage during a ~5 week run cycle building up to the race, maybe next time I do a HM I'll start with enough base mileage so I can spend more time with race pace intervals and hills, run more hills.
I'm not necessarily a fan of the big post race carnival/expo atmosphere but this was lacking a bit, good band and well organized but not a lot of food and drink choices. Although the free Science City entry for the whole family was awesome.
Last updated: 2015-03-02 12:00 AM
01:25:24 | 13.1 miles | 06m 31s min/mile
mile pace (elevation gain) (elevation loss) 1 6:26 (+28) (4-) 2 6:34 (+103) (25-) 3 6:40 (+79) (8-) 4 6:22 (+8) (51-) 5 6:29 (+12) (16-) 6 6:21 (+9) (48-) 7 6:23 (+53) (77-) 8 6:49 (+73) (29-) 9 6:38 (+34) (13-) 10 6:31 (+14) (23-) 11 6:39 (+52) (45-) 12 6:39 (+42) (52-) 13 6:15 (+0) (106-) 13.1 :38 (+0) (9-)
out and back with a loop around Loose Park. Generally up, down, up, down by quarters of the race. Area around Loose Park was hilly.
Mental exertion [1-5]
Physical exertion [1-5]
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]
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