2012 Lincoln Half Marathon Race Recap

I assure you, my official time was NOT 2:00.1

Half Marathon number three is in the books.  Although it wasn’t my best race, I still achieved a new PR, and I got to run through my childhood home town with great crowd support.

(Check out the rest of the Race Recap after the jump)

Hey, I, I'm Still Alive

I'm sorry for the radio silence since last week.  I've been really busy with work.  I have been slowly chipping away at my race recap for the Lincoln Half Marathon, and I should have it up within a day or two (I just need to compile the pictures from the race, particularly the ones that my dad took of me).

Thank you for your patience.

Lincoln Half Marathon - Race Week

Race week finally arrived.  Here is a summary of the final workouts and the race (full recap to follow later this week).

Mon. Apr. 30  - Rest - Rest day after the previous days' 8-mile tune up run   

Tues. May 1 - 6 x 400 m Intervals (4.31 mi, 42:56, 9:58/mi avg) - Basically just a chance to get the blood pumping hard for one last time, but not so much that it was a huge workout.  My goal for each interval was 1:43.

Splits
1) 400 m - 1:36
2) 400 m - 1:37
3) 400 m - 1:36
4) 400 m - 1:35
5) 400 m - 1:38
6) 400 m - 1:39      
(Check out the rest of the week after the jump)

Lincoln Half Marathon Training Summary

This morning, I ran my last workout as my training for the 2012 Lincoln National Guard Half Marathon.  The following is a quick summary of the training.

Like I did for the Disney World Half Marathon, I used the Run Faster, Run Less training program and followed it very well when it comes to the almost religiously with respect to the running workouts (on the other hand, I was pretty lax for the cross-training workouts, as you will see).  This training program was pretty long, but I think it did a good job of mixing up the workouts so that it didn't get too boring or repetative.  Anyway, here is my training program, by the numbers:

• Total Running Workouts -  49 (There were supposed to be 53, but I was injured in February, so I had to skip several running workouts, some of which I made up for in some easy runs.  This broke out into 15 track interval workouts (16 planned), 14 tempo runs (16 planned), and 14 long runs, and 1 long-run race (the Walt Disney World Half Marathon, which was a workout for this training program)
• Total Running Miles - 344.22348.66 (that's a bit over four miles further than the running I did for the Walt Disney World Half)
• Total Running Time - 2 days, 6 hours, 15 minutes, 43 seconds (54:15:43)  (Which was almost 3 hours less than the amount of time I spent running for Disney.  That's pretty sweet... more distance, but less time... yay, I'm getting faster)
• Longest Run -  15.04 miles, Apr. 6
• Slowest Long Run -  10:03/mile (Feb. 5, 9 miles) - this was the first long run after I injured my calf in February, so I was supposed to take it easy.  My next slowest was a 9:57/mile 12-miler a few weeks later (Feb. 26)
• Fastest Long Run - 8:42/mile (twice: Apr. 15, 10 miles and Apr. 22, 12 miles) - It was only toward the end when I was really able to push my long run pace.  We'll see if it translates to a good race.
• Slowest Short Tempo Run - 9:26/mile (not including warmup and cool down) (Feb. 3, 3 miles) - As I described in my review of the Run Less, Run Faster book, there are 3 types of tempo runs: short (or fast) tempo, Mid-tempo, and long (or slow) tempo.  There were only 3 total short tempo workouts.  This was also the first tempo run after I injured my calf, and I don't think my body was fully ready for a tempo run.  I walked a lot.
• Fastest Short Tempo Run - 7:49/mile (Apr. 27, 3 miles).  This was the last tempo run of the whole program.  This pace was also 24 seconds per mile faster than my fastest short tempo run during my Disney Training
• Slowest Mid-Tempo Run - 8:38/mile (Sept. 15, 5 miles (not counting warmup and cool down).  Basically the same as my fastest mid-tempo run from my Disney training.
• Fastest Mid-Tempo Run - 8:02/mile (Apr. 13, 2x2 miles) - This one is a bit misleading because it was a set of two 2-mile intervals.  My fastest continuous mid-tempo run was an 8:13/mi 5-miler on Apr. 4.
• Total Workout Time - 2 days, 11 hours, 39 minutes, 43 seconds  (almost 2 and a half days of sweating for this one race)

Let's see if it pays off on Sunday.

Lincoln Half Marathon - iPod Playlist

Today, I put the finishing touches on the playlist that I will will be listening to while I run the Lincoln Half Marathon this Sunday.  This was the first time that I have ever tailored a running playlist to the race that I am running, including the specific course.  I put together a playlist of my "running" songs for Disney, but I just listened to it on shuffle, rather than having any kind of music "plan."

This time around, I took both the specific course and my race plan into consideration (more on that later when I write my race recap... but like Disney, I'm using a Races2Remember pace band with the "Modified Warm Up" Strategy).  For example, I don't want to go out too fast, and I want to make sure I hold back a bit for the first 2-3 miles, so I included some "lighter" songs that are intended to keep my mellow and tamp down on the adrenaline rush associated with the start.  Also, based on some race recaps I'd read (most notably Emily's at the Pursuit of Healthfulness), I knew there was a big/steep hill at the end of Mile 8-Start of Mile 9, so I included some music that I know will keep me motivated going up the hill and down the back side.

So, here's the list, in order, with some explanations for some of the songs.

Early Stages - Miles 1-2 (Goal: Get motivated! But take it easy)
1. Beautiful Day by U2 - this is always one of my motivation songs, and it just makes me feel good.  I love starting a race running to this song
2. Go the Distance (from the Disney Hercules soundtrack) - seems a bit obvious.  Plus, it's slower, so it should help me keep my pace down
3. Breath Me by Sia - totally mellow, but also has a good beat for keeping a pace
4. Long Day by Matchbox 20 - I'll still be in Mile 2 when this song comes on, because I want to remind myself that there's a long way to go.
5. Crooked Teeth by Death Cab for Cutie - I just like this song.  It's catchy, so it will help me feel good, but it's slowish, so it will keep me grounded.

(Read the rest of the playlist after the jump)

Lincoln Half Marathon Training - Week 17

This week was pretty much the last week of "training" for Lincoln.  I have a couple runs for the final week, but they are both considerably easier workouts, so it is really just a taper week.  I'm glad to be in the home stretch, because my body is falling apart a bit, and I'm going to need some time to rest and recover before I pick back up and start training for the Twin Cities Marathon in October.

(Check out the workouts after the jump) 

Lincoln Half Marathon Training - Week 16

Have you ever had one of those weeks where you just kind of hold on and hope for the best... yeah, last week was one of those weeks.  I had a business trip to Indiana through most of last week, so there was a lot of just fitting in workouts wherever I could.

Regardless, I'm now officially in my taper!  My last "true" long run was yesterday (Sunday), and I only have a short 8-mile tune up run this weekend.  I am definitely needing this taper, since my left plantar fasciitis and my right knee are hurting, so I'm hoping the easier days will help heal them in time for Lincoln

(Check out the workouts after the jump) 

Lincoln Half Marathon Training - Week 15

This was a crazy week, because I had a 5K race this week, and at a weird time too (Monday evening... which is normally a cross-training or easy run day for me).  I had another PR with this race (that's four for the year!).  I also bumped up my target paces (er... technically, bumped down, since they all got faster) based on my kick-ass 15 mile long run last week and the nice 5K time from Monday.

(Check out the workouts after the jump) 

Lincoln Half Marathon Training - Week 14

After this week, I'm now entering the home stretch, so to speak.  I have now had my longest long run of the training program (15 miles), and there is only one more "true" long run left (a 12 miler in two weeks).  There's still some pretty tough speed work and a couple tough tempo runs, but from here on out the long weekend runs are gravy.

(Check out the workouts after the jump) 

Lincoln Half Marathon Training - Week 13

Another really good week of workouts. Work has been crazy, but the strong workouts have made things alright.

(Check out the workouts after the jump) 

Lincoln Half Marathon Training - Week 12

Another really good week of workouts.  I've been hitting all my paces, and had a really good long (LONG) run.  I think I'm setting myself up well for a PR, but I don't want to get ahead of myself.

(Check out the workouts after the jump) 

Lincoln Half Marathon Training - Week 11

Last week was a good week.  It was my second consecutive week with a "good" long run (e.g., hitting, and even exceeding, my pace goal).  I felt strong in all my runs, and I did my cross training (although one of them is going to be a substitute for this week's missed Monday workout) 

Mon. Mar. 12 - Rest - There was a work event on Sunday night that went very late, so I could not get myself out of bed early to hit the gym.  But, since I had swam yesterday (Sunday from the week before), I don't feel too bad about missing this one.

Lincoln Half Marathon Training - Week 10

After a week filled with some lows (three skipped workouts) and some highs (FINALLY a good long run), I am ready to KICK ASS this week.  I also decided to shift my weekly schedule by one day.  The new schedule until Lincoln will be:

Mon - Cross Training; Tues - Speed Workout, Wed - Cross Training, Thurs - Tempo Run, Fri - Rest, Sat - Long Run, Sun - Rest (or Cross Training if feeling good) 

Mon. Mar. 5 -Cross Train - 35 min stationary bike (10.94 miles) - My first cross-training in awhile, but I want to make sure I get in at least 7 cross-training workouts this month (per my March goal).  One down, six to go.

Lincoln Half Marathon Training - Week 9

Now that Week 9 is done, I am past the halfway point of my training for Lincoln.  That means I really only have a 6 weeks or so to build endurance before tapering.  Uh oh.  I hope my long run woes turn around soon. 

Mon. Feb. 27 - Rest Day
 

Tues. Feb. 28 - Rest  - Another skipped cross-training workout.  I really need to quit doing this.

Lincoln Half Marathon Training - Week 8

As I mentioned in last week's training summary and in my March Goals post, I've been struggling to keep up with the paces that I was trying to hit for my training plan (or at least for the tempo and long runs), so I decided to pull back a bit and slow down my paces.  I'm still faster than I was at this point in my training for the Disney Half, so I figure I can still be on pace for a PR, but now I won't be killing myself on Friday to hit a tempo pace that is too fast, which burns me out for my long run on Sunday.  We'll see how it works out. 

Mon. Feb. 20 - Rest Day
 

Tues. Feb. 21 - Rest Day - Still trying to fight off a cold, plus my wife and one of my kids were in the end stages of a fairly nasty stomach flu (that I was thankfully spared).  [The rest of the training summary after the jump]

Lincoln Half Marathon Training - Week 7

I'm still struggling a bit, so I think I'll pull my paces back a bit starting next week. 

Mon. Feb. 13 - Rest Day
 

Tues. Feb. 14 - Rest (Sick) - I got a pretty nasty cold starting on Monday, so I decided that the extra hour to hour and a half of sleep was more important. (See the rest of the week after the jump)

Lincoln Half Marathon Training - Week 6

This was my first week where I really did a full week of training since Disney, although I still missed a cross-training workout.


Mon. Feb. 6 - Rest Day

Tues. Feb. 7 - Rest Day - I was feeling run down, so I just slept in instead.  I know this is no way to shake off the blahs, but whatever. (see the rest of the recap after the jump)

Lincoln Half Marathon Training - Week 5

I still had lingering issues with my calf during the early part of the week, so I took it slow early in the week.  I did get in two running workouts toward the end of the week, and I could definitely feel the effects of not having run for over a week (plus donating blood earlier in the week).

Mon. Jan. 30 - Rest Day - initially I had planned on trying to get in an extra cross-training day Monday morning, but I had too much to do at work, so I just got into work early. (See the rest of the recap after the jump)

Lincoln Half Marathon Training - Week 4

I had planned on having a full training week, but I am pretty sure I strained the soleus muscle in my right calf, so I ended up just scrubbing two workouts completely.  (The full summary of Week 4 is after the jump)

Lincoln Half Marathon Training - Week 3

A slight increase in training this week, but still an "easy" week compared to how training will be from now on.  In the coming week, I hope to get back into full swing, with a speed intervals workout, a tempo run, a full (9 mile) long run, and two cross training days.  (The full summary of Week 3 is after the jump)