Not as fast as i'd like (sub-2) but not too shabby. Unlike my previous "fast" halfs (halves?), i did not "run-jog-run" this one; rather, i relentlessly followed a 3:1 run-walk-run strategy, but dialed up the run intervals to my tempo pace. The final result was just a smidge slower than my first run-jog-run half three years ago. This was more a proof-of-concept than anything, to show that i can do intermittent bursts of tempo pace up to a total duration of two hours. Moving forward, i'll need to experiment with three things: faster-paced run intervals, faster-paced walk intervals, and longer run ratios (3:30:1 or even 4:1). If i can achieve all three, maybe i'll be able to run the elusive sub-4 marathon one day.
As far as why i ran a half and not a full, i have been injured since Huntington Beach, and was simply not up to doing the full 26.2. Around two weeks after that particular race, i started running 20 miles a week again, and both my Achilles tendons just got completely inflamed. The pain in those areas became so bad that there were days i could barely walk, and they were extremely tender to even gentle touch. I ended up taking an additional 6 weeks off running altogether. After that self-imposed exile, i started testing the waters at 10 miles a week with a 10-15% weekly increase in mileage. Ultimately i was able to do a 10 miler, but that was only around 5 weeks prior to this race.
Much to my dismay, i basically get injured after every marathon. I suspect that the mainly culprit is improper recovery, namely trying to just "pick up where i left off" after a short period of rest. However, i am no elite athlete, and probably need to dial it back up slower. I also think that after a race, i get so focused on improving my performance that i forget "the basics" - that is, emphasizing pace and mileage and neglecting proper running form.
So, form: the reason my Achilles tendons suffered so hard is probably because i was trying to run with my ankles. This is a shame, because Galloway's run-walk-run method in fact encourages that. Once i stopped doing that and started running more mindfully - focusing more on using the thighs and hips - the pain let up and i was able to run properly again. Overall, i've become more introspective than before (that's what the prospect of NEVER RUNNING AGAIN does to a man), and have codified the steps for getting back into running. I'm not smart enough to have come up with this on my own; i based it on an article i read on Runner's World, plus some personal tweaks:
JB'S RECOVERY PLAN1. 1-3 weeks of no running (1 for a half, 2 for a full, and 3 weeks if it was a particularly hard marathon).2. Only 10 easy miles the first week back.3. Focus on form!a. Push from the glutesb. Drive the legs using the hipsc. Run lightly: "paw the ground" with the feet4. Rotate shoes every few days (currently switching between Vomero and Pegasus).5. Consistently do eccentric Achilles strengthening exercises.6. Do lunges and glute exercises during the "no running" period.
Race notes:
1. The expo was nothing special. The swag included a decent backpack. Otherwise, it was just the usual local running stores, sign-up booths for upcoming races, and overpriced race merchandise. Nothing necessarily bad with that last one, especially if one wants to support the local economy. There was also "free" wine tasting. The lines were so long that you wonder how anyone could pony up $140 for a race but not just buy their own damn bottle of wine.
2. The weather was definitely a little nippier than i prefer, starting out at 36 degrees and ending up in the mid 40s. I took off my "overpants" right at the start (although next time i should probably do sweatpants and not just pajama bottoms), peeled off my throwaway sweater about 1/2 mile in, and discarded my long-sleeved shirt (yes, i wore three top layers) around 1.5 miles in. I felt decently warm, especially when running in the sunlight.
3. There were buses to the start, but they left too early for my taste (5:10 for a 7 AM race), so Gianina just dropped me off at the starting line. There was a decent crowd at the start, but i only had to wait 15 minutes for a porta-potty. No food, but there were coolers where you could fill up your water bottle.
4. Small races FTW! Only a little over 2000 runners, it was great. Most of the time i felt like i was running alone... easier to run the tangents that way.
5. The course was the Silverado trail, with great views of rolling vineyards. I even spotted some hot-air balloons in the distance. Elevation wise, some hills until a little past the halfway mark, and mostly downhill after that. There were aid stations every 2-3 miles or so, and what appeared to be ample porta-potties that i never needed to take advantage of.
6. Not much of a post-race experience. Get your water and medal at the chute, walk a bit and get some food. The parking lot is right there at the school, and since there's not that many people, it's relatively easy to get a spot. It beats marathons where you have to walk another mile or so just to meet your family.
I'm uncertain what the future holds. Hopefully my recovery plan prevents more injuries. I wonder if i should drop down to half marathons; the training is not as intense and the recovery is not as painful. But something (hubris?) tells me that my marathon days aren't over yet.
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