RA Smashes her Old Half PB - link to pics pg2
RA Smashes her Old Half PB - link to pics pg2
My old half PB was set in September 2006 when Irongirl paced me to a 2:14:27. I've run a couple halfs since then, and a full, but haven't raced a half... I've been working on 10k races and beating the mental barrier that I had with being uncomfortable. I wasn't sure exactly what I should aim for in a half, so I figured I'd aim for somewhere between 2:05-2:10. I figured 2:10 was pretty doable, but would really like closer to 2:05. However, I didn't want to go out too hard and then blow the chance to PB at all.
Anyway. As for today... Here are the splits:
1- 5:58
2- 5:45
3- 5:56
4- 5:50
5- 5:46 (29:15 5k)
6- 6:13 - gel/walk
7- 5:58
8- 6:00
9- 6:00
10- 5:58 (59:24 10k, 2nd 5k in 30:09)
11- 6:16 - gel/walk
12- 6:12
13- 5:56
14- 6:39
15- 5:59 (1:30:26 15k, 3rd 5k in 31:02)
16- 6:18
17- 6:45 - gel/walk
18- 5:50
19- 6:20
20- 6:15 (2:01:54 20k, 4th 5k in 31:28)
21- 5:34
21.1k in 2:07:57
The first 10k was pretty congested as the 10k, half and full all ran it together, but it was pretty enjoyable. I like this race a lot and really enjoyed the first 10k. I just went whatever pace felt good and occasionally looked at my pace. I figured I'd just run, sort of aim for 6:00 pace, and see if I could hold on. My old injury (hip) started to twinge from about 1k on, especially on any inclines (which there weren't many of).
My 5k splits show how I was feeling. After the 10k-ers turned off to the finish line, the congestion was pretty much gone. It was nice to have some room again. (This course is 10k loops.) I was starting to notice just how salty I was, and was getting pretty hot. So, sometimes I'd take a quick little walk break. The iPod was a treat. I am used to racing without music and I really enjoyed having it to distract me.
I looked at my garmin at 15k and knew I was on pace for a PB, and though it was hurting, I could hang on to that PB for another half hour of running. The last 500m of this race is across a bridge and then into the finish chute. Track work really helped as I knew I could speed up and hold it for basically one 400m repeat. I passed a woman, then she passed me back and I thought "Oh no you don't...." and I sped up. She didn't pass me again. I passed quite a few people in the last 100m as I just gave it everything that was left in the tank.
I'm pleased with my time. This really is one of my favorite races. I might have had a better time had I not taken a few extra walks, but who knows. It's obvious I was tiring as the time went on, but my 21st kilometer was the fastest of them all. Maybe there is a 2:05 in there for the fall. But for now, I'm pretty happy with cutting off six and a half minutes from my old PB. And I had a great day with some good friends.
Anyway. As for today... Here are the splits:
1- 5:58
2- 5:45
3- 5:56
4- 5:50
5- 5:46 (29:15 5k)
6- 6:13 - gel/walk
7- 5:58
8- 6:00
9- 6:00
10- 5:58 (59:24 10k, 2nd 5k in 30:09)
11- 6:16 - gel/walk
12- 6:12
13- 5:56
14- 6:39
15- 5:59 (1:30:26 15k, 3rd 5k in 31:02)
16- 6:18
17- 6:45 - gel/walk
18- 5:50
19- 6:20
20- 6:15 (2:01:54 20k, 4th 5k in 31:28)
21- 5:34
21.1k in 2:07:57
The first 10k was pretty congested as the 10k, half and full all ran it together, but it was pretty enjoyable. I like this race a lot and really enjoyed the first 10k. I just went whatever pace felt good and occasionally looked at my pace. I figured I'd just run, sort of aim for 6:00 pace, and see if I could hold on. My old injury (hip) started to twinge from about 1k on, especially on any inclines (which there weren't many of).
My 5k splits show how I was feeling. After the 10k-ers turned off to the finish line, the congestion was pretty much gone. It was nice to have some room again. (This course is 10k loops.) I was starting to notice just how salty I was, and was getting pretty hot. So, sometimes I'd take a quick little walk break. The iPod was a treat. I am used to racing without music and I really enjoyed having it to distract me.
I looked at my garmin at 15k and knew I was on pace for a PB, and though it was hurting, I could hang on to that PB for another half hour of running. The last 500m of this race is across a bridge and then into the finish chute. Track work really helped as I knew I could speed up and hold it for basically one 400m repeat. I passed a woman, then she passed me back and I thought "Oh no you don't...." and I sped up. She didn't pass me again. I passed quite a few people in the last 100m as I just gave it everything that was left in the tank.
I'm pleased with my time. This really is one of my favorite races. I might have had a better time had I not taken a few extra walks, but who knows. It's obvious I was tiring as the time went on, but my 21st kilometer was the fastest of them all. Maybe there is a 2:05 in there for the fall. But for now, I'm pretty happy with cutting off six and a half minutes from my old PB. And I had a great day with some good friends.
Life is short. Stop whining!!- Jwolf
Re: RA Smashes her Old Half PB
Great race and report!! Congratulations!
Re: RA Smashes her Old Half PB
Great work! You were bang on your expectation so your training must have gone well. Congrats.
2014 Races:
Around the Bay 30K - DNS
ORW Marathon - 3:38:11 - PB & first BQ!!!!
Personal Bests:
Marathon - May 2014 - 3:38:11-----30K - Mar 2013 - 2:37:42----1/2 Marathon - Oct 2013- 1:38:53----10K - Oct 2012 - 45:31-----5K - Feb 2009 - 22:21
- Spirit Unleashed
- Lynn Williams
- Posts: 21772
- Joined: Thu Jun 26, 2008 7:38 am
- Location: The Texas Tropics
Re: RA Smashes her Old Half PB
I'm so glad things went well for you.
Athlete....Maniac 973....Marathon Maniac 6645
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/
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/
RA Smashes her Old Half PB
Congrats on the PB and the well executed race!
"Keep Going. Never Give Up" - Spencer
"Have a little faith in yourself and watch the magic begin" - Ironboy
Plans for 2014:
Run for Women 5K, May 11
Ottawa Race Weekend 10K, May 24
"Have a little faith in yourself and watch the magic begin" - Ironboy
Plans for 2014:
Run for Women 5K, May 11
Ottawa Race Weekend 10K, May 24
Re: RA Smashes her Old Half PB
Congratulations again, Ang. Now rest up!
Support me in my fundraising for the Boston Marathon, Boston Public Library team:
https://www.crowdrise.com/o/en/campaign ... iferwolf11
https://www.crowdrise.com/o/en/campaign ... iferwolf11
Re: RA Smashes her Old Half PB
Congratulations, on a great race and spankin' new PB, Ang ...
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: RA Smashes her Old Half PB
Way to go RA!
2014
injured
2013
Snowflake 10k....stopped at 5k
Rest of the year a write off because of injury.
2012
Snowflake 10k Jan 1 done
Run 4 Kids 10k Jan 7 done
Harry's Spring Run Off 8k. April 8 a disaster, but I finished
Centurion 50k at Horseshoe Valley (cycling) done
Centurion 50 miler at Blue Mountain (cycling) done.....barely!
Snowflake 5k, Dec 16 - done
2011
Harry Rosen 8k. April. done
Rotary 5k fun run. May. done
CANI 10k. June. done
Canada Day 10k. July. done
Barrie Waterfront 5k. Aug. done
CANI 10 k. Oct. done
Base Borden Army Run 10k. done
injured
2013
Snowflake 10k....stopped at 5k
Rest of the year a write off because of injury.
2012
Snowflake 10k Jan 1 done
Run 4 Kids 10k Jan 7 done
Harry's Spring Run Off 8k. April 8 a disaster, but I finished
Centurion 50k at Horseshoe Valley (cycling) done
Centurion 50 miler at Blue Mountain (cycling) done.....barely!
Snowflake 5k, Dec 16 - done
2011
Harry Rosen 8k. April. done
Rotary 5k fun run. May. done
CANI 10k. June. done
Canada Day 10k. July. done
Barrie Waterfront 5k. Aug. done
CANI 10 k. Oct. done
Base Borden Army Run 10k. done
RA Smashes her Old Half PB
Well done! Congrats on the fantastic PB!
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: RA Smashes her Old Half PB
congratulations, RA!!
- scrumhalfgirl
- Lynn Williams
- Posts: 19368
- Joined: Sun Oct 08, 2006 11:50 am
- Location: Ottawa
Re: RA Smashes her Old Half PB
awesome pb! congrats!!!
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
Re: RA Smashes her Old Half PB
Great work!
Keep on rolling, just a mile to go. Keep on rolling my old buddy, you're moving much too slow.
-
- Kevin Sullivan
- Posts: 34530
- Joined: Thu Aug 11, 2005 7:29 am
- Location: Orleans / Ottawa
- Contact:
Re: RA Smashes her Old Half PB
Great job! Although, there's a tiny part of me that is sad that your PB isn't from our race together..although that was a long time ago...so you were definitely due!
i run for me.
Number of Maniacs Met: 225!
Number of Maniacs Met: 225!
Re: RA Smashes her Old Half PB
congrats on a big pb!
2014: the year of new awesomeness!
Rogers Insurance Run for L'Arche Half March 22 - done
Calgary Marathon Wild Rose 50k June 1 - done
Stampede Road Race 5k July 6 - done
Magrath sprint tri July 12 - done!!
Jog for the Bog 10k July 27 - done
Seawheeze Half Marathon August 23 - done
Subaru Banff Sprint Triathlon September 6 - done
Blitz Duathlon September 21 - registered
Portland Marathon October 5 - registered
Rogers Insurance Run for L'Arche Half March 22 - done
Calgary Marathon Wild Rose 50k June 1 - done
Stampede Road Race 5k July 6 - done
Magrath sprint tri July 12 - done!!
Jog for the Bog 10k July 27 - done
Seawheeze Half Marathon August 23 - done
Subaru Banff Sprint Triathlon September 6 - done
Blitz Duathlon September 21 - registered
Portland Marathon October 5 - registered
Re: RA Smashes her Old Half PB
Congrats. It looks like the congestion during the first 10km didn't slow you down any based on your splits.
2013 GOALS:
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
Re: RA Smashes her Old Half PB
Awesome!
If all that you read is everything you believe then let go, then let go, then let go.
Nothing will change if you never choose.
2018 goals: May half marathon, September half marathon
Nothing will change if you never choose.
2018 goals: May half marathon, September half marathon
Re: RA Smashes her Old Half PB
Congrats on a great race!
Re: RA Smashes her Old Half PB
Wow, 6-and-a-half minutes is huge! I didn't realize it was such a big improvement. Well done! That track work and hill work is really paying off!
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright
"Everywhere is walking distance if you have enough time." - Steven Wright
Re: RA Smashes her Old Half PB
It might have actually been good as it slowed me down a bit.jamix wrote:Congrats. It looks like the congestion during the first 10km didn't slow you down any based on your splits.
I was asleep before 9 last night and stayed in bed until 7 this morning. I'm still exhausted. Today's goal will be to drink lots of water.
My back and shoulders are really sore/tired, as are my hamstrings. I totally slacked on strength/core work while training and I think this shows that I shouldn't have. I forgot about the 2km from about 13-15k when my abs were burning and I had to walk a lot.
Life is short. Stop whining!!- Jwolf
- Robinandamelia
- Jerome Drayton
- Posts: 5044
- Joined: Sat Feb 28, 2009 7:31 am
- Location: Bradford, Ontario
- Contact:
Re: RA Smashes her Old Half PB
Well done, congratulations!
-
- Lynn Williams
- Posts: 15482
- Joined: Thu Jul 24, 2008 6:11 pm
- Location: London
Re: RA Smashes her Old Half PB
I'm so proud of you! Your hard work came together & paid off for this race. Congratulations!!!
When your legs get tired, run with your heart.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
-
- Lynn Williams
- Posts: 17817
- Joined: Thu Jul 10, 2008 9:13 pm
- Location: B.C.
Re: RA Smashes her Old Half PB
YAY Ang!! Congrats on that great PB! Well done.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
- horselady
- Bill Crothers
- Posts: 3044
- Joined: Sun Mar 16, 2008 8:27 am
- Location: Merrickville, Ontario
RA Smashes her Old Half PB
Wow well done on the Pb that is a lot of time to shave off! Congratulations!
" The outside of a horse is good for the inside of a man" Winston Churchill"
2013 Plans so Far
Princess Half Marathon Orlando Feb 23
Run for the Reach Water StationVolunteer April 14
Spring Fling Running Thing April 21 10k
Gran Fondo Road Race July 20th
Ride the Rideau 100km Sept 8
Army 1/2 Marathon Sept 22
http://ridetherideau.ca/give
Smattering of horse shows
2013 Plans so Far
Princess Half Marathon Orlando Feb 23
Run for the Reach Water StationVolunteer April 14
Spring Fling Running Thing April 21 10k
Gran Fondo Road Race July 20th
Ride the Rideau 100km Sept 8
Army 1/2 Marathon Sept 22
http://ridetherideau.ca/give
Smattering of horse shows
Re: RA Smashes her Old Half PB
I remember 2006.
Congrats on a huge PB. You've been working hard and have earned it!
Congrats on a huge PB. You've been working hard and have earned it!
The road to hell is paved. Run trails.
Re: RA Smashes her Old Half PB
Congrats on a really well-run race! so cool that you had enough left in the tank to really pour it on in the last 400m--you passed a lot of people--great! Congrats on the PB, too!
"We are made of dreams and bones."
--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
--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
Who is online
Users browsing this forum: No registered users and 26 guests