A PW, a slow race, plenty of social time, and the time I deserved!
In the year prior to this half, I ran a total of less than 10 miles. That includes the two 5k races I did ahead of this half, including one the day before. So could I expect a good result? Definitely not. But perhaps, given that, finishing is its own success? If so, I’ve definitely lowered my expectations.
My splits for this race highlight a moderately slow start, and continued and consistent slowdown through the course of the race. I walked once at mile three, then by mile nine, was doing walking, then jogging, then walking, then jogging through to the end. I did meet up with a fellow slow runner at that point, and we spent most of the last hour chatting about racing, friends, etc. Just a nice “get to know you” and “encourage you along” chat to reach the finish line.
With absolutely no training, it’s about the best I can expect, so in a way, I’m happy I went forward and completed the run, but there’s nothing about this that says “I kickstarted back into running,” nor did it lead to a refresh of being a runner. It was just a nice day for a longer run, and a good excuse to get some miles in that I haven’t done in several years.
Unlike the CIM run, this time it was just Tripp and I heading out, so we chose to run together through the whole race. So when I was lagging, I got pulled by him, and when he needed some encouragement, I was able to push him along.
I’m no longer a consistent runner, so having someone to run a small race with is great, and signing up for this 5k with Tripp gave me motivation to register for the half marathon too (he’s too young to sign up for the half), even if I hadn’t planned to train for a run.
Now, getting a nine year old ready for a large scale race with an early start time? Let’s remember to bring warmer clothes next time, and a warm drink! Our final of a 26:15 was about a half a minute faster than our CIM run, so I’d definitely count this as a win for family time, and I’m pretty sure it’s a PR for an official race time for Tripp.
TL;DR? This post can be summarized with “I GOT MY FIRST PR SINCE 2008!”
Past the excitement of this statement, underlies a large amount of elements coming together unexpectedly to me getting a PR on a race I only expected to treat as a “B” race. And honestly, there’s no way that this would have happened without my training for Big Sur, my half marathon the weekend prior, and encouragement from Mai Tran, a karateka friend.
The Race
I don’t need to talk about Shamrock’n… again. The race is one that I’ve run every year except the last, and that’s only because I was living in London and not Sacramento. It was my first race, it’s the race I’ve done even in years when I’m not running, and it’s a race that I hope to continue for many years to come. It’s close to home, a fun course, big enough to have a lot of energy, and yet not Disneyland or Nike big. Half marathons are still the perfect distance for me; I don’t need to train much if I don’t want to, yet I can still pull off a great run if I put a month or two of work in.
Thus, coming into the race this year, it’s not that Shamrock’n was a goal race, that’s Big Sur. Neither of my BSIM training partners, Harry or Joy, were running it with me, but there is never a year when I don’t run into folk form STC, TBF, work, or other places that helps add to the fun of the race for me, and this year was no exception. I had been looking out for a few people that I knew were running the race, but beyond one coworker, I was at the start line before I found any of the key individuals, and that was Mai. Mai had invited me to go on a couple of training runs with her this season, but as she is an early morning runner, versus my preference for lunch time, I never did run with her. Yet once I hit the corral, I found her getting ready to start.
Not content with my typical mid-pack starting position (I do like to track the “I passed XX people” stat), Mai grabbed my wrist and pulled us nearer the front of the corral. After the guns had gone off, I went to start my normal “ease-into-it” pace, but Mai had different plans. I like to start about 30 seconds behind my goal pace for the first half mile or mile, then ease up a bit as I get my stride. Mai, on the other hand, started us out at 7:30s. Not to be beat already by someone who’s generally my pace, I kept up with her for a rapid start.
What happened next was not what I expected. By mile three, our pace had picked up to 7:24, and I was still feeling pretty good. Mai began to flag a bit (and I do mean just a bit), and so at that point, I had the choice of slowing down from what I was doing, or going on at what could be a PR pace for me. I bid Mai farewell in mile three, and kept going strong. We had started about behind the 1:45 pacing group, and had caught up with them by then, but I decided to keep up the pace I was making and to keep running.
At about the half way point, I caught up with the 1:40 pace group. Now, I knew 1:40 would get me a PR, as 1:41:34 was my Disneyland ’08 time, so catching up with that group was a big blessing; I could cut my pace down to theirs (a nice 10 second relief), and still make it in for a PR. Through the next six miles, I mostly kept up with the group, dropping behind a couple of times and picking it back up when I had a moment or three of rest (and by rest, I mean running an 8min/mi for a few seconds). My HR had climbed from the high 170s into the mid 180s, and I knew I was pushing about as much as I could, but I had a goal I could achieve, and that was enough to push me. By the last mile, the pace group was about 50 yards in front of me, but a last minute sprint put me just behind them, and my final result was a 1:39:06, over two minutes faster than my last half marathon PR.
Thus, a little early encouragement, an attitude of yes I can, and a group to run alongside and pace myself with brought me to a new PR just ahead of my big race. Woot!
One thing I like about this race is that, well, it feels like home. Shamrock’n was my first race ever, and even in the last couple years of not racing, I’ve still continued to do it every year; even if training for it meant a couple of runs ahead of time, and nothing
more. On my bib, I wrote “Shamrock’n #8”, but I realized before it started that it really was only #7… Oops! Oh well, Sharpie to the rescue.
This year, thanks to CIM, I was a lot better trained. Harry and Joy had been doing more running than I had, but I had joined them on a sixteen mile run starting up Costco hill, as well as a few other runs. So while I only did 10 runs in the two and a half months leading up to Shamrock’n, they averaged 7 miles each. I was pretty sporadic, though: two runs one week, zero the next, two the following, then zero, then three… you get the picture. Harry, on the other hand, is back into marathon prep, and is pretty solid in his training. As usual, I went into this fully expecting to be beaten again… as did he.
Race day
So packet pickup done, race day comes. I have been working to cheapen up on my running: gatorade is free at work, so why am I buying Gu (or actually, Raspberry Hammer Gel)? That said, I spent a month’s worth of Gu money downgrading my water bottle. Don’t get me wrong, I love my Camelbak, but I’ve watched coworkers switch to the smaller ones for shorter runs, and I was hoping to carry less weight on my arms. Harry and Joy had both decided to try this marathon solely on supplied hydration, but I’m too much of a wimp to go that far. I bought myself Nathan’s little bottle. Enough to get me from stop to stop.
So after dropping off my bag with my STC buddies, we were off to the start just as the gun was going off, just like last year. While I believe that is not a way for me to get a PR, for that every second counts at this point, I wasn’t going for a PR this year… that was Harry’s job. I was just hoping to stay social through the start, and maybe the first half or quarter mile, then start picking up the pace after the warm-up.
The rest of the race went pretty normally. The small bottle worked great. Using the race fuel was plenty sufficient, though looking back, I guess Nuun doesn’t have any carbohydrates, so I really only fueled up with my single Gu
packet? Guess I should check closer next time! My performance wasn’t stellar, but wasn’t bad either, coming in fourth of my thirteen road halfs. The better news is that Harry broke his PR (which he missed by only seconds last year), so the main goal of the race was a success! On sadder news, I still beat Harry, even though he out-trained me. Coming into mile twelve, he had to pace back for a bit, and I wasn’t willing to give up anything at that point. We were still within shouting distance, as he responded to my call-out of mile 13! Oh, and starting at the back of the wave, I get to use my favorite statistic again… I passed 4,939 people on the run, in a field of 6,190!
Let me start with the differences between this year and last. Last year, I started training about a week ahead of time, with just a couple of small runs. This year, I’d run a half marathon the week before! Last year, I ran alone. This year, I ran the first 12 miles with Harry. Last year, I expected to do horribly. This year…. I still expected that, though hopefully better than last year. Last year, I ran my third-to-worst time for a half. This year, I was right in the middle of my results.
I’ve blogged before about the route, so I don’t need to cover that, other than confirming that I do like it. The one thing I can talk about in this blog is the difference in jogging with Harry through the first twelve miles. Harry had definitely out-trained me… as usual for the last few years. However, since we had been running together for the prior month, we were in a good position to run together for the first part of the race. It’s not unusual for us to run the first several miles together, or one of my best races had us running 11 miles together, then splitting for a final push. This time, we ran our longest distance together in any race; twelve miles.
We had a very solid start, and kept it up well. We were almost late to the start, so were some of the last ones to cross the start line, and thus we made good time, and passed a lot of people as we kept a steady pace. The advantage to running together is that, when one of you starts to flag in energy, the other can keep you going, and Harry definitely did this in the first half of the race. By the second half of the race, our roles were reversed. I don’t think Harry has really pushed himself at the end of the race with the mentality of “I only need to push for this much further…” So at the half way point, I’m talking about us being half way there. At mile 10, it’s about having only 3 miles to go, and visualizing the quick warm-up runs we do to see how little there is left to go. At mile twelve, Harry didn’t have anything left to continue winning the mental game, and I took off. Little did he know that, if he had stayed with me (and probably could have!), he’d have gotten a PR. But he stayed strong, and so did I, and we both came in with good times for us.
It was a great run and race, and my most social half marathon ever. I really look forward to doing one like this again!
I was amazed, looking back at my collection of Shamrock’n shirts. Four that I deserve (and one that I got out of the FF cheap training shirt bin). Is this really my fifth year running the race? Well, 2008 was my last marathon, 2009 IM AZ, 2010 was my rest year, and now it’s 2011. So this makes Shamrock’n #5. I was entirely untrained (just 80 or so miles run the whole year!), and completely expecting a >2 hour finish, but it was nice to kick off the year with the race that started me running.
The Race
I don’t really need to put a lot of detail in here. I wasn’t trained, so my run was just blech, I did fine for the first eight miles, and hit my first wall in a half at mile eight, but it wasn’t my worst time, and I felt good for the first half, so I still came in with 8:30s or so… better than I deserved.
One of the things to note on the race this year, is the new route. I heard a lot of complaints at how boring the route was, but those folks haven’t done anything like Ave of the Vines. The new route, going through downtown and out to the trail and Discover Park, had a lot of variety to keep the scenery changing. I preferred this route to the others, and thought it a great improvement from the “there and back” in West Sac.
A note… it’s now December, and I’m just realizing that this blog never got published. I’ve just signed up for Shamrock’n 2012, and look forward to doing this same course again!
What does two months of not training (or eleven, if I’m honest with myself), a good day, and a half marathon look like for me? Apparently a socially fun day with non-stellar, but acceptable results.
The Race
Fleet Feet has made minor changes to the course, year on year, and the improvements have always been for the better. This year’s course is near-identical to last years, with one notable exception: the run through old town was on the streets, not on the cobblestones. This little improvement removed the one primary annoyance, and made this course one of my favorites.
The first few miles were spent with Harry and Joy, slow to start being near the back of the wave one pack, moderate to continue, and overall quite social. At mile two, Harry and I left Joy behind, and at mile four, I left Harry to his recovery pace, and sped up a bit. Running into Alan Capps and KC from STC was a great bonus, and I spent the next six miles chatting with one or both of them, and enjoying the pace.
Prior to mile seven, I left Alan behind, only to hit a pit stop at the relay exchange point, and find myself right behind Alan and KC again. Alan and I talked for the next three miles, when it seemed he was ready to slow it down for the final stretch, and I was ready to push a little into the end. Whereas two years ago, that push, at almost the exact same spot with Harry, took me from low eights to sevens, this year, I went from high eights to low eights.
I don’t think I would have had nearly as good of a race, or nearly as much fun, had it not been for finding friends to run with. Thank you to my friends, for running with me, end enduring my endless talk. Thank you STC for building up groups to socialize with, my annual membership is well worth this benefit. And thank you to Fleet Feet for putting on my favorite area race of the year, the biggest in the area, and continually improving it.
My Friends
Joy, congratulations on such a great time! Just a few minutes behind me, and proof that training well really does help you improve. Carrie, congrats to you as well on a PR! Bill, you surprised me with your time, I had no idea that you still maintained such good times (7:37s!) and fitness, it’s great to see you out on a course where you don’t have to work, but can enjoy the time on the road.
And Diane, even though you didn’t get to see me race, it’s wonderful to have my family out there. Thank you very much for bringing all of the kids out to enjoy the time at the stadium, and to join me for post-race breakfast.
Josh would say that I’m revving up my excuse engine, but this one is fair. Since IMAZ, I haven’t spent my time training. Family time is busy, work hasn’t allowed my lunch time runs, and who wants to wake up at 5am during the cold, rainy winter? It’s been mostly by choice, and a lack of motivation, but I don’t want to miss Shamrock’n, so I’m running it!
Looking back at my time since late November, I’ve run less than twenty-two miles. That used to be my weekly number, not my three month total. So going into this race, I am expecting to perform my worst, but I really don’t care. I like the run, I’ve enjoyed my break, and perhaps this will serve as my springboard back into regular training.
I usually like writing these blogs after I’ve had a day or two to answer people’s questions on how my race went. I do this for a very specific reason, the more I talk about it, the more I analyze what I did, how I did, and how I felt. Yet if I wait too long, I run the risk of editing the story in my head of how things went. So as I began to look back at this race on race day, my initial opinion and feelings were poor: two years later, and my time is almost exactly the same! Yet as I began to talk to friends, I began to realize that, though the times may look the same, my running definitely wasn’t.
In 2007, when I ran Shamrock’n three months in to running, and as my first half marathon, I ran all-out. I kept my eyes on the back of runners in front of me, focused all my energy on run form and breathing, and ran… and ran… and ran. I remember at mile three being jealous of a few guys in front of me who were able to chat with each other: I don’t think I could have gotten out more than a few coherent words in a single sentence. For Shamrock’n 2008, I began the first ten miles of my run at a pace that I found moderately easy, kept my heart rate around 160-165, running 8:15s, and then kept up 7s for the final three miles, brining my pace down to 7:52s. For this race, I was somewhere in between. I was trained less than 2008, and so my 8:15s took me to a ~170 heart rate, my conversation level stayed moderate for the first 7.1 miles, my energy level was great, and I felt natural in the run. Whereas my first run was a mental battle of continuing to push myself, for this race, there was no battle, it just felt natural and normal. For the latter 6 miles, after departing from Harry at the relay point, I pushed myself to a 180bpm heart rate and sped up a little, though without the training as the previous year, not nearly as much as before.
The other difference that I look back to, in slight comparison to last year, is that the route was a little hillier, the wind a bit heavier (though I’m not positive on this, as the “wind-tunnel” of the stadium wasn’t as bad, so this may be an excuse and not a fact), and the minor route changes may have been enough to push the heart-rate up a few beats. If that’s true, and not an issue of re-building the story in my head, then my run was nearly on-par to last year, and definitely much better than 2007. So, though I was disappointed at first, in retrospect, my running has matured significantly in the last two years of running.
The Course
Some parts of the course changes were more subtle than others, while others were quite obvious.
One of my favorite parts of the 2008 course (which was there in 2007, but I didn’t like as much), was the Red Bull arch down the there-and-back on Riverbank Road. This year, with the extra two miles running throughout downtown and old town, there was no there-and-back down the road, and apparently no Red Bull sponsorship, either.
Whereas the original course went only to third street, this year, we went down to seventh, ran out to the same point along the river, but instead of running along the river (where there seemed to be more construction than last year), we followed closer to the freeway, then as we progressed under the bridge as before, instead of coming up to the bridge directly, we headed into old town. I was originally worried about how running on the cobblestones might go, but fortunately, we cut back down an alley before we hit first street. The rest of the route, excepting Riverbank Road, was pretty similar. The choice of using one of the square blocks in West Sac to do the relay exchange, whereas runners went on one side of the block, while relayers went on the other, was a great idea. And all-in-all, the route was as good as I remember it, with a few extra hills thanks to the alley and other areas, a lot of opportunities for spectators, and a nice view of varied parts of town.
Oh… and one other comment. If you like almonds, this year’s race had the BEST post-race food bag, ever. If you don’t like almonds, I’m sorry. The two fig newtons weren’t quite enough. Good for me, I love almonds. I just wish they had all six of the bold flavors Blue Diamond offers: the salt and pepper sounds great, as does the lime and chili.
The Comparison
And now, lastly, thanks to my original feelings of inadequacy on my times, I began an analysis of all of my halfs so far. I wanted to see if I really was improving, staying the same, had backslid, or if this was truly business-as-usual. So, without further ado:
Statistically, my results fell into the 38.6th percentile against average (good!), though if I discount the two >100 degree days as handicapped, then I’m up closer to the 70th percentile (bad!).
So, it’s not exactly a bad result, nor is it a good result, but it’s an appropriate result for the effort level and training I’ve done, and is completely consistent with my expectations. I did fine, I felt fine, and I am sure my next race will be just about the same time… again.
I have to start again with a thank you. Thank you to my friends who support me enough to come out and cheer me on. Thank you to my training buddies who help me get to the race and succeed. And thank you to everyone who supports me in continuing with what has become one of my favorite things in life. I’m sorry you weren’t here, Amanda, for this second round and season kickoff, but I know you’ll be back running with us soon!
The race, in short, was awesome. The course was a bit different, but not horribly noticably so, the logistics seemed a bit cleaner (at least it took less time to park), and my performance was a PR, so I can’t complain!
I started the race pacing Harry. He said when we were starting that he had decided to try and keep up with me, and I was happy for it. I usually start at about a 7:45 and end at an 8:15, averaging 8s. With Harry there (and a bit tired, as he was), we started at 8:15s and kept that steady.
Where I’m normally fairly tired through an entire run, and having to think about my breathing and staying strong, I felt chatty, was smiling, and was generally having a great race! Every race I’ve done in the past has been a very solitary thing (excepting Clarksburg), so to have someone with me for 10, someone to keep my mind off things, and someone to chat with (or to, most of the time), was fun!
From about 6 on, Harry began struggling, and while he made it all the way out to 10 before he broke off, he just couldn’t keep up, and I wanted to keep my 8:15s at least. Let me cut to the end on Harry, he finished keeping up that 8:15 pace, and only had to take 20 steps, twice, at a walking pace to catch his breath, so PR to Harry, too! Now me, at that split point, I decided that I needed to burn through all of my extra stored up energy, and took those last three miles at a 7min pace, or so. I brought my 8:15 average down to 7:52 in three miles! I even got to sprint my last .1 miles, and loved every second of it. And now, I still feel fresh and ready to go! This was an awesome way to take a race.
Pacing the last three miles
Training Tidbits
I said earlier that I felt great afterwards. I still do. So looking back, I was interested to see what my effort level was. It felt like I kept a good, steady pace, but I always feel like that. So doing some heartrate comparisons… for CIM, I spent 20.4 miles, or 78% of the race in Zone 5. Something maybe okay for my “A” race, but probably a bit excessive for my overall health. This race, the one I’m feeling great in and did my best performance in, I stayed in Zone 4 for 9.3 miles, or 71% of the run. And did my performance slip? I did better on these 13.1 miles than I did on the first 13.1 at CIM, and I’m not in better shape, so I’d have to say that based on this single datapoint, keeping myself in Z4 seems to work pretty darned well for overall performance, and I know it’s better for my overall fitness, too!
