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Palos Verdes Half Marathon - RunHalf Marathon

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Rancho Palos Verdes, California
United States
W2 Promotions, Inc.
65F / 18C
Total Time = 1h 47m 19s
Overall Rank = 60/605
Age Group = M45-49
Age Group Rank = 9/38
Pre-race routine:

Last time I did this race was 2011, when it was in May. And I was 40 pounds heavier at 230#. And I went 2:15. I thought I could do better.

To avoid parking hassles, rode the 1/2 hour or so to the race start from home. A little cold, but a nice warmup
Event warmup:

about a 10 minute easy run
  • 1h 47m 19s
  • 13.1 miles
  • 08m 11s  min/mile

This is a fairly tough run with significant hills at mile 2, mile 5, mile 9 and then finally at mile 12. Plan was to start the run at 8:30-40 or so for 5 miles, and adjust by HR for the hills, at 5 miles drop the pace slightly to 8:25-8:35. At 10, try to drop a bit more but keep mile 12 hill in mind.

Per garmin 910, 1K feet of elevation

Overall, use gravity on the downhills and maintain but don't blow up the uphills

Miles 1-3

This was the out and back section, rollers to down a hill and back up to the race start. They used to have these as miles 10-13, so this course is a bit easier. I started comfortably, first mile at 8:40. This is not a huge race like some others, maybe 700 people, so it starts thinning out pretty quickly.

Using gravity hit the second mile comfortably at just over 8. Surprising, but felt within the RPE and HR, so went with it. Could see the leaders just before the turnaround. Surprisingly it was not the usual slight, 130# ers, but two big guys. Turned around and headed back uphill. Pace was still comfortable but hit 3 at just over 8 as well, even with the hill. I was really trying to take advantage of the downhills, and to focus on regaining a strong stride over the top of the hills.

Things were feeling good, so I decided to change the race plan up a bit and just run based on feel and HR, keeping the HR close to 160 on the flats and 165 on the climbs for as long as I could, and see what pace that produced.

Miles 4-6

This section included a short uphill, steep downhill, then a short steep uphill to more rollers. I held back a bit and thought maybe pick up the effort at 6. 4 and 5 were slightly faster than goal but did not feel like I was pushing into a blowup. Hit the top of the steep climb and settled back into 8 minute pace. I am very familiar with this course since I ride and run here often, and decided not to pick up the effort until just after 6, when the terrain was more favorable.

Miles 7-9

This was a gravy section that with some good downhills and flats and places to make up time, but knowing there was a big climb at 9. I picked it up and was surprised to see a 7:XX on a split, I don't run 7s unless it's a 5 or 10k.... This section bought us closer to the ocean and we had some good views of the water and some million dollar homes to take our minds off it.

Climbed the mile 9 hill steady with an eye towards resuming a harder pace at the top. Was a slower split as expected but on target.

Miles 10-13.2

Once I got back on top of the hill, I decided to ignore HR from here on out, and run as strong as I felt like I could maintain the pace. It started to get hard as the road tipped up slightly on a false flat, but I picked out runners ahead of me, put them in my sights, and tried to reel each one in. I would shift from struggling to feeling strong. I had no idea what the total time would be, but knew it would be a PR in the 1:4X range. This kept me going to the finish

Continued using the downhills, especially 10 to 12 to negative split the miles.

RIGHT at the mile 12 sign we hit the same steep uphill we'd run down 8 miles earlier. I knew there was a downhill at the top to recover, so just "sat up" and continued running up as a decent pace. I had forgotten about the short hill at mile 12.5 though.... I was pacing behind another woman, trying to run steady, but about 2/3 of the way up said "screw it" and took off. Well, as fast as I could (since once again there was a downhill after that to the finish). Hit the top and just ran as had as I could, pace was sub 7 coming down to the finish.

What would you do differently?:

Nothing, great course, think I paced it well, took advantage of gravity, backed off a bit on the uphills, but negative split the second half through 6.5 was about 54 minutes, through 13.2 was 54, s slight neg. split.

ave. HR of 162,

Also was a bit long at 13.2, so it should be a PR of 1:46 :)
Post race
Warm down:

walked around to keep the legs loose, changed back into cycling clothes for the tiring ride back home Was well and truly thrashed then!

Last updated: 2013-10-15 12:00 AM
01:47:19 | 13.1 miles | 08m 11s  min/mile
Age Group: 9/38
Overall: 60/605
Performance: Good
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2013-11-17 3:17 PM

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Subject: Palos Verdes Half Marathon

2013-11-17 7:53 PM
in reply to: #4900122

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Atlanta, Georgia
Bronze member
Subject: RE: Palos Verdes Half Marathon
Congrats on the PR!
2013-11-17 8:40 PM
in reply to: #4900122

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Subject: RE: Palos Verdes Half Marathon
Congrats on a great race.
2013-11-22 1:46 AM
in reply to: #4900122

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Montague Gold Mines, Nova Scotia
Subject: RE: Palos Verdes Half Marathon
Fantastic race Chris! Great to see a huge PB!

2013-11-22 8:25 AM
in reply to: gsmacleod

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Wisconsin near the Twin Cities metro
Subject: RE: Palos Verdes Half Marathon

Great race Chris!

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2006-05-22 9:53 PM KathyG
date : May 24, 2010
author : Coach AJ
comments : 0
My question is am I playing with fire entering the half marathon this close to my primary goal for this season which is the HIM?
date : June 15, 2009
author : Ali Winslow
comments : 0
I just ran the Boston Marathon under nine minute miles, can I run eight minute miles for my half Ironman training runs? Or should I go slower?
date : November 17, 2008
author : mat steinmetz
comments : 7
I just started doing tris this summer and I have two under my belt, both sprints. Is it reasonable to build up for a Oly in early ‘09, with a HIM in Oct of ‘09
date : June 10, 2008
author : kns57
comments : 0
Steady is our walk. Ignoring the pain that is radiating from my feet, I continue to place one foot in front of the other. Again I wonder, “Why am I doing this?”
date : July 10, 2007
author : Ontherun
comments : 0
Having three seasons under my belt I thought I knew what I was doing. That all changed with a few new challenges and a bunch of new friends.
date : October 24, 2005
author : mikericci
comments : 0
This program should be used for an athlete whose goal is to run a marathon in the 1:30-2:30 range and has a good running base in the past 8-12 weeks.
date : October 2, 2005
author : smeeko
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I will assume you have not run consistently more than 6 miles and have never completed a half-marathon. I believe running your first half-marathon is a big task which requires dedication and work.
date : January 10, 2005
author : ewkfit
comments : 0
My training was taking off. I had never felt stronger. I was making bigger strides than I ever had. I was stronger and faster than I had imagined myself ever being.