Rock n Roll Philly Half 2013
Race strategy: even pace at 6:40-6:45 minutes per mile to finish at 1 hour 28 minutes.
Race preparation: 6 weeks of solid training; hitting target paces for most of my training runs.
Night before: Stayed out too late at the Frontrunners Philly 30th Anniversary party & Breakaway Racing party for an Ironman 70.3 world champion. No alcohol but lots of standing on my feet.
Race morning: uneventful walk to the start. Stretched & relaxed in my Coral #1.
Mile 1: went out fast at 6:20
Miles 2 - 4: held back to 6:35-6:40 pace. Saw Todd & Rita!
Miles 5-9: ran with random runners Tom & Maggie at 6:30 pace. Feeling great!
Miles 10-13.1: increased my pace to 6:20-6:25 range. Fast & steady all the way to the finish line.
Post-race: got a powerbar from Adam Furlong & jogged / walked home. Cheers for runners / walkers who were still between miles 3 & 4.
Result: 1:25:37 chip time.
5k = 20:30
10k = 41:00 (personal best?)
10mi = 1:05:42 (personal best)
13.1mi = 1:25:37 (vs. previous personal best of 1:32 at this race last year)
The difference: training! This was my focus race so I structured 6 weeks of training leading up to this race. Speed work with Breakaway at Temple track certainly helped. My weekly runs at race pace gave me the confidence. The cool weather was ideal.
Race preparation: 6 weeks of solid training; hitting target paces for most of my training runs.
Night before: Stayed out too late at the Frontrunners Philly 30th Anniversary party & Breakaway Racing party for an Ironman 70.3 world champion. No alcohol but lots of standing on my feet.
Race morning: uneventful walk to the start. Stretched & relaxed in my Coral #1.
Mile 1: went out fast at 6:20
Miles 2 - 4: held back to 6:35-6:40 pace. Saw Todd & Rita!
Miles 5-9: ran with random runners Tom & Maggie at 6:30 pace. Feeling great!
Miles 10-13.1: increased my pace to 6:20-6:25 range. Fast & steady all the way to the finish line.
Post-race: got a powerbar from Adam Furlong & jogged / walked home. Cheers for runners / walkers who were still between miles 3 & 4.
Result: 1:25:37 chip time.
5k = 20:30
10k = 41:00 (personal best?)
10mi = 1:05:42 (personal best)
13.1mi = 1:25:37 (vs. previous personal best of 1:32 at this race last year)
The difference: training! This was my focus race so I structured 6 weeks of training leading up to this race. Speed work with Breakaway at Temple track certainly helped. My weekly runs at race pace gave me the confidence. The cool weather was ideal.
Labels: good run, half, personal record, Philadelphia, running
posted by Anh at 6:24 PM
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