Plan the race, race the plan: Jwolf's BMO Half-Marathon
Plan the race, race the plan: Jwolf's BMO Half-Marathon
BMO Vancouver Half-Marathon
Celebrating my 10th anniversary of my first half-marathon
May 4, 2014
Finish time: 2:02:37
http://www.strava.com/activities/137501595
My goal race this spring is the Abbostford Run for Water Marathon on May 25, but I also wanted to participate in the BMO Vancouver Marathon in some way. This year marks the 10th anniversary since my first half-marathon (on the old Vancouver half-marathon course). I could not run it last year, and I knew I would be sad to sit on the side-lines again of a race that begins practically in my backyard. So I registered for the half-marathon with the intention of “training through” the race and doing it at approximately marathon pace. A 5K warm-up run before the race would complete the 26K mileage needed for the day. Rob is training for the same marathon, so he planned to run with me for the half. For him it would be an easy training pace, for me a substitute for the marathon pace run and speed work of the week. In theory it sounded good, but in practice it became difficult make it work with my training plan. Yesterday was scheduled to be the last 26K run of the plan, at the end of the highest week of mileage (over 90K) of my Hanson beginner marathon plan. I have been feeling the effects of the cumulative fatigue of the program, including after last Sunday’s Sun Run on tired legs (another race I would have been sad to miss). I ended up cutting back my mileage a bit for the week, but I was still feeling very fatigued. In this plan it is hard to distinguish normal “cumulative fatigue” from overtraining, and I feared I had entered the overtraining zone. But somehow on Sunday morning I felt much better, and felt like I could have the day I wanted.
The weather on Sunday was not great; it was raining pretty steadily when I woke up, but at least it was not cold or very windy. The race started at 7:00; the plan was for Rob to come by and get me at about 5:45, and he would park his car near the Skytrain station to make it easier to get to later. We started our 5K warm-up from the car, jogged to the bag check (about 1.5K), checked our bags, and then finished the warm-up. A long port-a-potty line-up meant we were not waiting around in the corrals at all during the start, but managed to get in and start with the second wave.
In my journal last week I wrote that I was not trying for my best time in this race. The plan was to practice controlled pacing for the marathon, at a pace that would allow me to recover well to finish the last three weeks of marathon training. The plan was to run the first 5K about 6:00/km (and since this is net downhill, the effort should be easier), the middle 10K about 5:40-5:45/km, and the remaining 6.1K no faster than 5:30/km. This plan worked out about as perfectly as I could have hoped. Finish time was 2:02:37, average pace of 5:49/km. First 5K was at just under 6:00/km, next 10K at about 5:45/km, and the last 6.1K at about 5:35/km. We passed the half-way point at just over 1:02, so finished the second half in about 1 hour. The splits can be found here (although these are Garmin splits; course splits were a little off but not too much). I had forgotten how rolling the course is—there are not many spots of flat running. I also didn’t carry water, so I was stopping at some of the aid stations to drink. (I still have not mastered drinking from a cup while running.) Rob stuck with me the whole time, but I was setting the pace. He was worried he would have to keep me in control, but he did not have to. The “sea of humanity” that Ian predicted was a reality—we were always in a huge crowd of people with goal times of about 2 hours. This might have been annoying if I was trying for a time goal, because a few times I actually had to weave around people slowing down, run-walkers, and others. But on a day when I just wanted to run strong and well, it was nice to be in a crowd. The course is beautiful, but definitely challenging. I found myself using the power of positive thinking to convince myself that I actually like hills. “Hills are fun!” Yeah, right.
There were a few other times when my brain started thinking too much. At just before 5K when we were getting ready to pick up the pace, I was thinking that I had been already running for 10K easy by that time (with the warm-up). I pushed that thought out and just reminded myself to keep it strong. Approaching 18K I remembered that was where I cramped badly in this race in 2012. I kept saying to myself, “today I will stay strong.” In the last 6K I was able to find a groove and just stuck with it without really thinking about the pace. The last kilometre was brutal—around the bend and up a gradual but significant hill on Pender Street to the finish. It was hard to pick up the pace, but I did stay strong and controlled, and finally heard Steve King doing his monologue at the finish. I heard Rob’s name, but not my own. That’s ok- it was just so nice to be done and I felt great. Thanks for sticking with me Rob, and I am glad you didn’t have to yell at me to slow down. It was great to run with you.
I am very happy with how this race went. The pace felt challenging and hard, but “comfortably hard” like a long tempo run. I always felt in control. I am not sure how I will pace the marathon, but I somehow want to find a pace that doe not force me to slow down. This will be tricky and I have never succeeded in this for marathon pacing. I will see how these last three weeks of training and taper go, and decide later on. I am looking forward to the next challenge.
Celebrating my 10th anniversary of my first half-marathon
May 4, 2014
Finish time: 2:02:37
http://www.strava.com/activities/137501595
My goal race this spring is the Abbostford Run for Water Marathon on May 25, but I also wanted to participate in the BMO Vancouver Marathon in some way. This year marks the 10th anniversary since my first half-marathon (on the old Vancouver half-marathon course). I could not run it last year, and I knew I would be sad to sit on the side-lines again of a race that begins practically in my backyard. So I registered for the half-marathon with the intention of “training through” the race and doing it at approximately marathon pace. A 5K warm-up run before the race would complete the 26K mileage needed for the day. Rob is training for the same marathon, so he planned to run with me for the half. For him it would be an easy training pace, for me a substitute for the marathon pace run and speed work of the week. In theory it sounded good, but in practice it became difficult make it work with my training plan. Yesterday was scheduled to be the last 26K run of the plan, at the end of the highest week of mileage (over 90K) of my Hanson beginner marathon plan. I have been feeling the effects of the cumulative fatigue of the program, including after last Sunday’s Sun Run on tired legs (another race I would have been sad to miss). I ended up cutting back my mileage a bit for the week, but I was still feeling very fatigued. In this plan it is hard to distinguish normal “cumulative fatigue” from overtraining, and I feared I had entered the overtraining zone. But somehow on Sunday morning I felt much better, and felt like I could have the day I wanted.
The weather on Sunday was not great; it was raining pretty steadily when I woke up, but at least it was not cold or very windy. The race started at 7:00; the plan was for Rob to come by and get me at about 5:45, and he would park his car near the Skytrain station to make it easier to get to later. We started our 5K warm-up from the car, jogged to the bag check (about 1.5K), checked our bags, and then finished the warm-up. A long port-a-potty line-up meant we were not waiting around in the corrals at all during the start, but managed to get in and start with the second wave.
In my journal last week I wrote that I was not trying for my best time in this race. The plan was to practice controlled pacing for the marathon, at a pace that would allow me to recover well to finish the last three weeks of marathon training. The plan was to run the first 5K about 6:00/km (and since this is net downhill, the effort should be easier), the middle 10K about 5:40-5:45/km, and the remaining 6.1K no faster than 5:30/km. This plan worked out about as perfectly as I could have hoped. Finish time was 2:02:37, average pace of 5:49/km. First 5K was at just under 6:00/km, next 10K at about 5:45/km, and the last 6.1K at about 5:35/km. We passed the half-way point at just over 1:02, so finished the second half in about 1 hour. The splits can be found here (although these are Garmin splits; course splits were a little off but not too much). I had forgotten how rolling the course is—there are not many spots of flat running. I also didn’t carry water, so I was stopping at some of the aid stations to drink. (I still have not mastered drinking from a cup while running.) Rob stuck with me the whole time, but I was setting the pace. He was worried he would have to keep me in control, but he did not have to. The “sea of humanity” that Ian predicted was a reality—we were always in a huge crowd of people with goal times of about 2 hours. This might have been annoying if I was trying for a time goal, because a few times I actually had to weave around people slowing down, run-walkers, and others. But on a day when I just wanted to run strong and well, it was nice to be in a crowd. The course is beautiful, but definitely challenging. I found myself using the power of positive thinking to convince myself that I actually like hills. “Hills are fun!” Yeah, right.
There were a few other times when my brain started thinking too much. At just before 5K when we were getting ready to pick up the pace, I was thinking that I had been already running for 10K easy by that time (with the warm-up). I pushed that thought out and just reminded myself to keep it strong. Approaching 18K I remembered that was where I cramped badly in this race in 2012. I kept saying to myself, “today I will stay strong.” In the last 6K I was able to find a groove and just stuck with it without really thinking about the pace. The last kilometre was brutal—around the bend and up a gradual but significant hill on Pender Street to the finish. It was hard to pick up the pace, but I did stay strong and controlled, and finally heard Steve King doing his monologue at the finish. I heard Rob’s name, but not my own. That’s ok- it was just so nice to be done and I felt great. Thanks for sticking with me Rob, and I am glad you didn’t have to yell at me to slow down. It was great to run with you.
I am very happy with how this race went. The pace felt challenging and hard, but “comfortably hard” like a long tempo run. I always felt in control. I am not sure how I will pace the marathon, but I somehow want to find a pace that doe not force me to slow down. This will be tricky and I have never succeeded in this for marathon pacing. I will see how these last three weeks of training and taper go, and decide later on. I am looking forward to the next challenge.
Last edited by Jwolf on Mon May 05, 2014 3:41 pm, edited 3 times in total.
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Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Like I said in your journal, it's great when a plan comes together.
I think if you plan your strategy for the marathon and stick to it, you will do great and be extremely happy with the outcome.
Congratulations on a well executed race and your 10th anniversary for running 1/2 marathons.
I think if you plan your strategy for the marathon and stick to it, you will do great and be extremely happy with the outcome.
Congratulations on a well executed race and your 10th anniversary for running 1/2 marathons.
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Nice work Jen!
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Life is short. Drink the good wine first!
Why fit in when you were born to stand out?
~ Dr. Suess~
Life is short. Drink the good wine first!
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
I think this plan was a really good strategy! A nice easy start and a fast finish. I didn't realize when I saw your result yesterday that you also ran 5K BEFORE the race - so even better!
I am curious to see how this training plan works for you in the end! It sounds hard, but interesting.
Enjoy the taper! Oh, and is the Hanson taper a typical taper? Or is there still a few hard workouts?
My advice to you (and I don't usually like to advice unless it's to my clinic members), is if you are really feeling dead legs - taper sharply. I didn't for Scotia 2012 - and my legs were simply not ready for that race. That was the difference for me between Scotia 2012 and Hamilton 2013 (a 14 minute difference!). This might not apply for everyone, but I find as I get older - it works. That's just kind of my experience.
Congrats again!
I am curious to see how this training plan works for you in the end! It sounds hard, but interesting.
Enjoy the taper! Oh, and is the Hanson taper a typical taper? Or is there still a few hard workouts?
My advice to you (and I don't usually like to advice unless it's to my clinic members), is if you are really feeling dead legs - taper sharply. I didn't for Scotia 2012 - and my legs were simply not ready for that race. That was the difference for me between Scotia 2012 and Hamilton 2013 (a 14 minute difference!). This might not apply for everyone, but I find as I get older - it works. That's just kind of my experience.
Congrats again!
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.
Introducing 2017
GoodLife Half Marathon.
TBD
Introducing 2017
GoodLife Half Marathon.
TBD
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
purdy65 wrote:My advice to you (and I don't usually like to advice unless it's to my clinic members), is if you are really feeling dead legs - taper sharply. I didn't for Scotia 2012 - and my legs were simply not ready for that race. That was the difference for me between Scotia 2012 and Hamilton 2013 (a 14 minute difference!). This might not apply for everyone, but I find as I get older - it works. That's just kind of my experience.
Thanks Lisa! I don't mind the advice. Do you mean you drop mileage significantly right after the last long run three weeks before?
The Hanson plan doesn't really hit "taper" mode until 10 days before the race. The next 11 days are pretty much hard training as usual. This week and next week are supposed to be the regular Tuesday and Thursday workouts, with the regular cut back long run of 16K this Sunday. After next Thursday it sharply drops off. I am not sure how well I'll stick to it-- at least this week I need some recovery for sure. Not sure what I'll do next week. But I already feel much less of that "dead" feeling that I was feeling last week.
I already have strayed from the plan a bit with less-than maximal mileage in the peak week, as well as not quite as long tempo runs (marathon pace) in the last weeks. Also, my early weeks were more my own thing, but roughly keeping up with the mileage of the program (not as much speed work), but then I had that setback in late February. Still, it will be hard to draw too much conclusion of how well this plan works vs. conventional plans. At least I can compare my own experiences.
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Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
I think the thing that is important is listening to your body.
When I say sharply, I mean pretty much both mileage and intensity. I did do a hard half marathon 2 weeks before Hamilton, but other than that there was no speed at all in the last two weeks, and the last week was really light. I think after the easy 16K the Sunday before, it was only a 10K and 8K easy run - although I love to throw in strides in those easy runs in the final week before race day.
Again, I knew I needed it, and also - the fact that I raced the half marathon hard just 2 weeks before necessitated it, but racing the half did wonders for my confidence, so it was worth it!
If you are finding your body is handling this stage - then stick with the program for sure!
When I say sharply, I mean pretty much both mileage and intensity. I did do a hard half marathon 2 weeks before Hamilton, but other than that there was no speed at all in the last two weeks, and the last week was really light. I think after the easy 16K the Sunday before, it was only a 10K and 8K easy run - although I love to throw in strides in those easy runs in the final week before race day.
Again, I knew I needed it, and also - the fact that I raced the half marathon hard just 2 weeks before necessitated it, but racing the half did wonders for my confidence, so it was worth it!
If you are finding your body is handling this stage - then stick with the program for sure!
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.
Introducing 2017
GoodLife Half Marathon.
TBD
Introducing 2017
GoodLife Half Marathon.
TBD
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Nice going!
Wow, a half marathon as a training run. The half marathon is a goal race for me!
Wow, a half marathon as a training run. The half marathon is a goal race for me!
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Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
nice report, thanks
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Live the most amazing life you can live - La
marathon runners are awesomeness personified - Ian
Bucket list: http://www.tassietrailfest.com.au/
http://ultramonk.blogspot.com/
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Well done Jennifer and kudos for sticking to the plan that was executed to perfection!
With the final Km done in 5:36, I would say that last Km on Pender only slightly slowed you down. You two were so focused, that you could not even hear me screaming at you near the end. Sadly I did not hear Steve King call you in as well. I attempted to meet you on the other side, but the sea of runners, it made it very difficult to spot you and rob.
Jwolf wrote: The last kilometre was brutal—around the bend and up a gradual but significant hill on Pender Street to the finish. It was hard to pick up the pace, but I did stay strong and controlled, and finally heard Steve King doing his monologue at the finish. I heard Rob’s name, but not my own. That’s ok- it was just so nice to be done and I felt great.
With the final Km done in 5:36, I would say that last Km on Pender only slightly slowed you down. You two were so focused, that you could not even hear me screaming at you near the end. Sadly I did not hear Steve King call you in as well. I attempted to meet you on the other side, but the sea of runners, it made it very difficult to spot you and rob.
PB’s (official race results)
5K – 26:20; 8K – 41:28; 10K – 52:13; 15K - 1:22:43; 21.1K – 1:54:16; 30K – 2:51:34; 42.2K – 4:24:14
What is up for 2018
Feb 11th - First Half Vancouver
TBA
Planning & in my sights
Jun 9th - Puddle Jumper Classic
Run the mile you're in. Not the one behind you, and not the one in front of you - the one you are running now - purdy65
5K – 26:20; 8K – 41:28; 10K – 52:13; 15K - 1:22:43; 21.1K – 1:54:16; 30K – 2:51:34; 42.2K – 4:24:14
What is up for 2018
Feb 11th - First Half Vancouver
TBA
Planning & in my sights
Jun 9th - Puddle Jumper Classic
Run the mile you're in. Not the one behind you, and not the one in front of you - the one you are running now - purdy65
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
good to see you executed your plan!
now on to the marathon!
now on to the marathon!
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"Princess" J0-JO...The Awesome Running Machine.
"a precious, unique and quirky individual"...definition given by a Toronto Cop
An Ever Loyal and Devoted Official Doonst Fan.
"In the midst of winter, I finally learned that there was in me an invincible summer" -Albert Camus
"Keep Going. Never Give Up." Spencer
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Perfect training run.
(& cut the long end so that the bended straw fits in a pocket)
Jwolf wrote:I still have not mastered drinking from a cup while running.
(& cut the long end so that the bended straw fits in a pocket)
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Um, I was thinking of just carrying my bottle?
I never thought of the straw. I was going to try the spout thingie, but I was too lazy.
I never thought of the straw. I was going to try the spout thingie, but I was too lazy.
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Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
ian wrote:Perfect training run.Jwolf wrote:I still have not mastered drinking from a cup while running.
(& cut the long end so that the bended straw fits in a pocket)
Brilliant,
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Well done racing the plan! Looking forward to seeing you do the same in 3 weeks time. Congrats on 10 years since your first half! It was fun to be a part of it. Recover well.
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Nicely done, Jen ..
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Excellent! Thanks for the report
Plan for 2016:
Jun 25: St. Malo Triathlon - Sprint - done
Jul 16: Morden Triathlon - Sprint - done
Jun 25: St. Malo Triathlon - Sprint - done
Jul 16: Morden Triathlon - Sprint - done
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
happy runniversary!!
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Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Nice work and glad you are happy. I commented on your blog already but what the heck. Nice job and a great confidence builder. I can't drink while running and don't even try anymore. Take a stop break (usually behind the tables now to get out of the way) or walk for a little bit, but never run with my water.
Congratulations and things are looking good!
Congratulations and things are looking good!
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Bravo, Jen! You've come so, so, far in the last 12 months. This was a very happy RR to read. Congratulations!!
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--Pablo Picasso
--The Garden Song
"By perseverance, the snail reached the ark."
--Charles H. Spurgeon
"I am always doing that which I cannot do, in order that I may learn how to do it."
--Pablo Picasso
Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
Thanks everyone! Back to the journal...
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Re: Plan the race, race the plan: Jwolf's BMO Half-Marathon
A super report and a well managed race, Jennifer. Congratulations!
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