Shamrock Marathon and Half marathon - RunHalf Marathon


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Virginia Beach, Virginia
United States
Shamrock Sportsfest
33F / 1C
Sunny
 		Total Time = 1h 37m 37s
Overall Rank = 285/4435
Age Group = 35-39
Age Group Rank = 41/346
Pre-race routine:

We stayed at a friends house in Yorktown which made it about a 45 minute drive. When I got up to have a few bowls of cereal there was no milk...so I started to dig for bread, finally found that and the peanut butter and fixed 4 slices. Started driving almost 2 hours before the race to get to VA beach, get the pre race 'necessities' accomplished and find parking. While waiting I ate some cliff blocks and drank 24 ounces of Accelerade. Just before going to the race had a banana and a gel.
Event warmup:

Got out of the car about 20 minutes prior and ran to the start, it was COLD!! Ran for about 15 minutes to get the core temp up then did some pickups and strides, felt OK not great.
Run
  • 1h 37m 37s
  • 13.1 miles
  • 07m 27s  min/mile
Comments:

This is the first race I really went into with a strategy. I looked at this event as a tune up and advanced training run. I really wanted to get a PR with a negative split and hard 5K after 10 miles. This would put an increasing load to simulate a long day like a HIM. Here are the splits per mile 1-7.39 , 2-7.41, 3-7.45, 4-7.52, 5-7.53, 6-8.10 (to include 30 seconds worth of bathroom break!! so more like 7.40), 7-7.36, 8-7.24, 9-7.28, 10-7.09, 11-6.51, 12-6.52, 13-6.10.

So Big negative split and all the people I let go in the beginning...I reeled in a ton of them, on the last 5K I quit counting after 50!! Felt great at the finish.

Nutrition - I felt very good about this...actually hit a point that I did not want to take in anything but did it anyway which I know made a difference.

What would you do differently?:

I will start out slightly faster ~7.20-7.30 then look for the negative split at the end. Need to work on hip flexor strength; overall I had a great run!
Post race
Warm down:

Stretching and some Irish stew in the tent.

What limited your ability to perform faster:

Not enough volume or speed work but that was not in the program for the HIM I was training for, so overall it was great.

Event comments:

Great race, highly recommended.




Last updated: 2007-01-29 12:00 AM
Running
01:37:37 | 13.1 miles | 07m 27s  min/mile
Age Group: 41/346
Overall: 285/4435
Performance: Good
Course: Flat and well flat...it is VA beach! Mile 2 was mismarked and swapped with the mile 15 marker for the marathon, figure it out and made much more sense.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5