- Pavement Runner - who set a PR in 54:12 at Bay to Breakers!
- Well and Warm Together - who set a PR in 1:05:38 at Bay to Breakers!
SF half marathon:
Pulled the trigger on the SF half marathon (2nd half), cost was pretty insane to me - $130 after a $10 convenience fee lol. What is with convenience fees on races? Why aren't these just built into the final cost? I haven't done a half marathon in forever (SJ RNR 2010 was last one), but do they always cost this much? Side note, but after my rant last post about how much Sportphoto was charging for photos, SF marathon announced that they were offering free race photos! This is what I'm talking about - and the arrangement is exactly what Coach Dion was suggesting, that a sponsor of the photos get's their logo on the photos in return for them being free. I hope that every major marathon follows along with what SF marathon is doing. And no response from Sportphoto about my rant, which is not surprising at all. I wish that someone from that company had stepped up and responded back to me. I would respect them a lot if they responded.
Every time I do Bay to Breakers, I always seem to be fascinated by the elites and the centipedes. I guess because I love seeing elites run. Seems like the Impalas are one of the squads that fascinates me, they are just super fast. Runners World had an article about them, and Roserunner did a post about them a while back too. The club has sent a member to the marathon Olympic trials every time the trails have been held, which is really impressive.
While watching the US men's national team's training on ESPN, the team did an interesting test - the beep test. Anyone ever heard of it out there? Apparently it is done by setting up 2 cones 20 meters apart, and then basically running in between them when you hear beeps. And you keep going until you can't keep up with the beeps (the beeps get closer and closer together). It looked like awful punishment seeing the men's national team do it, and I thought it looked like a great workout to try. So sometime I'm going to give it a shot. I downloaded an app for the test, anyone have a suggested app to run it from your phone?
In looking at my recent mileage, I realized that somehow I ran a PR at Bay to Breakers despite only running about 10-15 miles a week - this seems kind of odd to me. This is partly due to tax season happening, which cut my mileage down since I simply didn't have time to run as often - I was only running twice a week then. Now that tax season is over, I am back up to running 3 times a week, and around 20 miles a week or so. I guess it showed me that I'm probably still not running at my peak, since I should probably be doing more mileage for the races that I do. Something to shoot for.
I was just curious about what my heartrate was for various races, so I looked up the numbers for every race that I could track down with a heartrate monitor:
- Bay to Breakers 2014 - 185
- 408K 2014 - 183
- 408K 2013 - 185
- Woodside 10K 2010 - 180
- San Jose Half Marathon 2010 - 181
- SF Marathon 2010 - 167
- Bay to Breakers 2010 - 179
Not sure if that many people use pace bands for races, but I saw this site on the internet for custom pace bands for every marathon out there. Apparently the site even adjusts for the course elevation and the like. Something to consider.
Run Less, Run Faster plan:
A while ago I bought the Run Less, Run Faster book - which mainly preaches that you only need to run 3 days a week in order to train up for a race (including 2 days of cross training), which sounds like my kind of training plan. The half marathon training plan is 18 weeks, so I definitely don't have time to follow this plan for the SF half marathon, but maybe I'll try to follow it for the San Jose Rock N Roll half on 10/5 though. So for now, I'll likely just follow the Hal Higdon intermediate plan for SF half on 7/27.
In looking in detail at the Run Less, Run Faster plan, the paces are intimidating. Based on my recent San Jose 5K time of 20:16, the training paces seem really fast.
Some pace examples for me based on the charts in the book:
400m training pace: 1:28
800m training pace: 3:00
1600m training pace: 6:17
Short tempo: 6:50
Mid tempo: 7:05
Long tempo: 7:20
half marathon pace: 7:12
half marahton pace +20: 7:32
half marathon pace +30: 7:42
For example, here is the first week of the 18 week plan broken out:
- Track - 10-20 min warmup, 12 x 400m (90 sec RI) at 1:28, 10 min cooldown
- Tempo - 2 miles easy, 3 miles @ short tempo pace (6:50), 1 mile easy
- Long - 8 miles - HMP + 20 sec/mile (7:32)
Side note - but I played with the Runners World race time converter based on some recent race times, interesting what it came out with:
- Based on 5K time of 20:16 - half marathon prediction of 1:33:14
- Based on 5 mile time of 33:18 - half marathon prediction of 1:32:30
- Based on 10K time of 42:43 (note that this time is from 2009, but I think I can beat this time now) - half marathon prediction of 1:34:15
- Though all of the races above are flat, so maybe I have to add a couple minutes to their guesses since SF half is certainly not flat lol. (though this works for SJ half marathon, which is totally flat)
SF 2nd half marathon elevation profile is actually somewhat similar to Bay to Breakers, with basically 1 big hill at the beginning (inside Golden Gate Park), then mainly flat or downhill the rest of the way. It looks like the main hill goes from 100 feet at mile 1 to 300 feet at mile 4. Which is way easier than B2B in terms of distance - B2B goes up 200 feet in less than 1 mile. I remember running this during SF marathon in 2010 and thinking, when will this hill end? lol. At least the hill is gradual, unlike Bay to Breakers. It looks like the course is basically the Bay to Breakers course backwards, with a bit of Stow Lake mixed in there as well.
Anyone have experience following the Run Less, Run Faster training plans? Should it feel this intimidating?