Half marathon - progress

Just ran my second fastest half marathon at the Vancouver Historic Half. I ran 89:25 and I won the 50-59 age group. That 'age-group' win is a first for me.

Very well paced, near perfect conditions: crisp and sunny.

More details to follow.

It was my 17th half marathon and the second one in less than 90 minutes, which has proved a wall for me.

I'm not sure if it's a sign of consistency or having hit a wall or something else?

But the consistency of my times intrigues me.

I have run 13 of the 17 in less than 92 minutes. I have run seven between 92 and 91 minutes. I have run six of them in less than 91 minutes.

Historic Half splits

From my watch:

Started a little too fast eventhough there was a sharp downhill

Slowed for four kms (13k-16k)

I ran hard the last 4kms as I had both someone to chase and Margreet encouraging me

The final 1.1km included going up that initial downhill, which is when I realized how sharp it was.

3:56

4:09

4:09

4:15

4:13

4:14

4:12

4:13

4:15

4:14

4:15

4:15

4:19

4:25

4:22

4:23

4:15

4:12

4:15

3:58

4:15

1:29:25.4 (chip)  

1:29:26.2 (gun)

First in my age group. While it wasn't a very deep field, I ran hard from the start as planned.

Our running buddy

Margreet and I - plus the guy photographed here, Luka - have been on the trails again in the last few weeks. Leaves down, sightlines great!

MEC Richmond 10k

Ran my first MEC sponsored race today and it was very well organized. We had great representation from Squamish including most of the visiting Czech crew!

 It appears that I ran my third fastest ever 10k which included a fall to the ground at the half way mark, a sign that my shoes will need to be replaced shortly.

 10 KILOMETRES OR THERE ABOUT!


2002
Lane Cove (June) 46:05 4:36.5/km pace

2003
North Head (June) 43:18 4:28.6

2005
Lane Cove (Aug) 41:20 4:16.4
North Head (Sept) 39:40 3:58
Homebush (Oct) 40:12 4:01.2

2006
Sporting Life 38:55        3:53.5

2007   
North Head (May) 41:23 4:08.3
Mini Mos (June) 40:40 4:04

2008 
Chilly Chase  (Jan) 41:34 4:09.4
Popeye (March) 40:44 4:04.4
Richmond Flatland (Aug) 41.39 4.10

2009
James Cunningham seawall (Oct) 9.5k 39:03
Chilly Chase (Jan) 40.24  4.03 (3rd in age group!)

2012
Toronto Yonge St (April) 38:42.3 3.53 pace
*mostly a downhill course but still 10k!

2013
James Cunningham seawall 9.5k (Oct) 38:59
MEC Richmond (Nov) 39:19  3:56 pace

The importance of positive self-talk

Keep Telling Yourself, ‘This Workout Feels Good’

http://well.blogs.nytimes.com/2013/11/06/keep-repeating-this-workout-feels-good/?smid=fb-share&_r=0

Swimmin'

The swim season has been in full swing for several weeks and our new Titans coach Kelly Kaye has been drilling us into fitness.

I raced the UBS Masters meet on Sunday and had a chance to see where my fitness is. While I fell short of a few pre-meet targets, I am swimming faster at this point of the season than a year ago. And I'm super motivated and looking forward to our home club meet in December and then the Love to Swim meet in Vancouver in early February.

At yesterday's meet, I realised that I need to work on my flipturns a bit more. They are far better than when I learned how to do them last season but there's a lot of room for improvement. I missed a swath of them while racing which I attribute to a lack of familiarity with the contours of the pool. I kept turning early!

400m
41.22
1:27.95
2:17.06
3:07.41
3:59.96
4:51.49
5:45.07
6:34.12

Mixed 4 x 50 Free
35.32

100m
38.63
1:20.17 (41.54)

50m
33.48

Mixed 4 x 50 Medley
(I swam 50 free)
33.65

200m
39.51
1:26.02
2:15.99

3:05.39

*Comment from my coach:

"In practice you should be aiming at going 44 for best avg 50 s 107 for 75s and 125-127 for 100 s , when you can do this you will see a big drop in times"