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Birmingham Half Marathon

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Location:

Atlanta,GA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017:

Second Consecutive Intown 10k win (36:51)

1st Georgian at the Geogia Marathon (5th in 2:51)

1500 in 4:36, 3000 in 9:34, 5000 in 16:55

PRs (post Mayan Apocalypse)

200 31.13 (2016)

400 69.96 (2015)

800 2:19 (2016)

Mile 4:58 (2017) (converted from 4:36 1500)

3000 9:34 (2017)

5000 16:55 (2017)

5k 17:17 (2016)

10K 35:58 (2016)

15K 55:42 (2014)

10-mile 60:45 (2016)

HM 1:18:31 (2014)

30K 2:01:56 (2014)

Mar 2:50:07 (2013)

Short-Term Running Goals:

May-June: Lots 'o track races (Sub 17 5k, sub 10 10k, 4:55/4:35 mile/1500)

July: UTAH RACES (??)

Aug: GA RACES (Sub 17 at Atl's Finest 5k)

Sept: Big Peach Sizzler 10K (Sub 36 10K)

Oct: Atlanta 10 mile (sub 1hr)

Dec: Rocket City Marathon? (SUB250)

Long-Term Running Goals:

Does ANYBODY know what we are living for?

Personal:

Crop rotation in the 14th century became considerably more widespread after John.

Miles:This week: 70.30 Month: 291.60 Year: 1920.80
Adizero Rocket Lifetime Miles: 323.35
Asics Hyperspeed Lifetime Miles: 369.13
Mizuno Waverider Lifetime Miles: 509.70
Adistar Ride Lifetime Miles: 520.40
Saucony Type A Lifetime Miles: 253.60
Adistar Rideb Lifetime Miles: 236.30
Waveriderb Lifetime Miles: 466.70
Nimbus Lifetime Miles: 570.30
WhiteHyperspeed Lifetime Miles: 268.50
RedFree Lifetime Miles: 405.55
Saucony Hattori Lifetime Miles: 46.10
NimbusFIRE Lifetime Miles: 260.50
WhiteHyper2 Lifetime Miles: 100.20
WaveriderC Lifetime Miles: 203.95
NimbusVampire Lifetime Miles: 357.50
CelticMirage Lifetime Miles: 312.00
NeonFree Lifetime Miles: 17.80
Nimbus FireB Lifetime Miles: 2.50
Nimbus FireC Lifetime Miles: 0.00
Total Distance
355.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
20.30

  Time Dist Pace Adj Dist Adj Pace
1 15:57 2.53 6:18 2.57 6:12
2 11:33 1.93 5:59 1.91 6:03
3 12:25 1.96 6:20 2.06 6:02
4 11:33 1.77 6:32 1.87 6:11
5 14:42 2.28 6:27 2.41 6:06
6 10:25 1.71 6:06 1.74 5:59
Total 1:16:35 12.18 6:17 12.56 6:06

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.10

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Total Distance
20.20

20 miles on Georgia Marathon course.

5 miles warmup then 14 miles at 6:39 pace (6:21 adjusted).

Ran from the intersection of South Ponce and Ponce, following the course until cutting along Oxford St from marker 16 to 19. Then followed the course until Piedmont Park, before finishing on the beltline.

Ran the two parts of my 'double tempo' run in 17:18 and 16:22 to finish out.

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Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
20.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.90

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Total Distance
6.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Birmingham Half Marathon (13.109 Miles) 01:22:14, Place overall: 34, Place in age division: 7
Total Distance
16.00

Well that was...not great.

My plan was to try to get in a groove of 6 flat miles to start. I ended up running a little over my head I guess.

Mile 1 was 5:59, 2+3 were 11:54. The duo I was following then slowed down to a 6:01 which felt pretty easy. Then all of a sudden I lost it and started going backwards.

I split a 6:14 and got dropped by the pack I was with, but I thought that was probably ok and I could just find a new rhythm. Split 6:08 for mile 6 and 6:17 for mile 7 which contained some solid climbing.

Then the wheels came off completely, mile 8 was 6:39 and mile 9 was 6:16 for a straight downhill mile. Mile 10 was more downhill but I only managed a 6:34.

My 10 mile split was only 62:02 and my legs felt done. I knew there was no shot at a decent time and so I got pretty demoralized. I also ran completely alone for about a mile down an endless straight road.

6:26,6:40 and then 6:23 pace for the last 1.109.

Welp, I though I had a 1:18 in me and so I paced myself with that goal in mind. It proved to be far too much for me right now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

I've decided that my blog is dumb and I should at least make an attempt to write something other than just my workout splits.

AM 5.9 miles to work

PM 5.9 miles home

Pretty sore from the race on Sunday, but not too sore to run, albeit slowly.

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Comments(2)
Total Distance
10.10

AM 10.1 miles to work

Still mulling over my race from Sunday. Hopefully the problem is that I just went out too fast: thinking I was in 1:18 shape when I should have aimed for 1:20. It's not the absolute time that bothers me, it's the fact that I couldn't translate my solid workouts into a race.

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Total Distance
14.40

AM Morning off

PM Was thinking vaguely that I ought to do my 'mid-week mid long run' fast, but as the day went on this started to seem like a bad idea. I did a mile warmup feeling ok and then just thought 'well, I'll at least start my watch, for future reference'. I ended up running 12.2 miles in 1:20:22 (6:35 pace) and it felt pretty reasonable. The fatigue from the HM on sunday started to creep into my legs towards the end.

As I ran the route in reverse, it ended up being a net uphill so the adjusted pace was 6:16. My race had an adjusted pace of 6:12, which I think really underscores how much I underperformed. This workout felt nothing like a race.

  Time Dist Pace Adj Dist Adj Pace
1 11:37 1.71 6:47 1.89 6:09
2 14:57 2.28 6:33 2.31 6:28
3 11:47 1.77 6:39 1.86 6:20
4 12:32 1.96 6:24 2.01 6:14
5 12:37 1.93 6:32 2.05 6:09
6 16:50 2.53 6:39 2.67 6:18
Total 1:20:22 12.18 6:36 12.79 6:17

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.90

AM 8.0 miles to work.

PM 5.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.10

AM 10.1 halfway with Allie.

 

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Total Distance
22.30

Long run on the Publix marathon course. Freedom trail to Candler Park, followed Publix course from 8 to 16 then from 19 to 22, then on Beltline/Freedom Trail.

 

  Time Dist Pace Adj Dist Adj Pace
1 10:07 1.39 7:17 1.42 7:07
2 6:35 0.96 6:51 0.96 6:51
3 11:54 1.71 6:57 1.76 6:46
4 10:45 1.56 6:53 1.72 6:15
5 10:46 1.63 6:36 1.63 6:36
6 15:40 2.42 6:28 2.45 6:24
7 10:03 1.56 6:27 1.60 6:17
8 10:51 1.61 6:44 1.75 6:12
9 17:14 2.73 6:19 2.77 6:13
10 12:47 1.93 6:37 2.05 6:14
11 16:39 2.53 6:35 2.67 6:14
Total 2:13:20 20.03 6:39 20.78 6:25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
11.80

AM 5.9

PM 5.9

The quality of collegiate distance running keeps getting better. Got an email from my college coach today. For the last 30ish years we've been running a 4.5 mile time trial around campus. An athlete might do it 20 times over the course of four years, so there have been thousands of attemps at this thing. On Saturday, we had the 1st, 2nd, 3rd and 5th fastest times ever run. My program has had multiple all americans.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.90

AM 8 To work via Piedmont Park

PM 5.9 Home on Freedom trail

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Total Distance
21.50

BIG.ly Workout

Workout was ~1 mile warmup, 2*4.84 miles@MP-10secs/mile w/5mins rest, ~5mile cool down. Total of 15.6 miles.

The 4.84 mile course is along the freedom trail to the beltline, north to Piedmont and then back. It's downhill on the way out, uphill on the way back.

1st rep in 30:10 (Splits of 14:39(5:39/9:00) going out and 15:31 (9:40/5:51) coming back.

Avg pace:6:15 (5:55 adjusted).

I felt really bad on this rep, my heart was not cooperating and I was worried about having a full scale meltdown. I considered bagging the workout after this one. However, I started the second rep and felt much better so Istuck it out. It still got tough towards the end, but in a more conventional way.

2nd rep in 29:50 (14:25(5:34/8:51) and 15:27 (9:41/5:46))

Avg pace:6:10 (5:51 adjusted)

Overall I averaged 6:00 pace on the way down and 6:24 pace on the way up.

I think this gives me some idea what happened to in Birmingham. My heart needs about 30mins to properly get going, so when I try to hit my pace from the start the strain is too great. However, after a brief recovery I can start running well again. I think this was less of a problem in the summer/fall last year because I was doing more high intensity work, so my body got used to working hard without a long warmup.

PM 5.9 Home

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Comments(2)
Total Distance
16.00

AM 10.1

PM 5.9

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Total Distance
10.10

AM 10.1

The blog is advertising to my something called 'Soylent', which it describes as the 'ultimate lunch hack'. Mildly suspicious/allogenic.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
20.20

20 miles including 10 pickup of various lengths. Ran the same 20 mile route I have been running.

Pickup start and finish:

1)Freedom Trail to Top of Rhino Hill

2)Candler Park Corner to McClendon/Page

3)Ponce Place to Ridgecrest/Dekalb

4)East Lake Footbridge to McDonough

5)Commerce to Scott Blvd

6)Dickey Drive-Asbury Circle to Oxford/NDecatur

7)Stillwater/Los Angeles from Briarcliff to Highland

8)In Piedmont Park around Active Oval, starting and finishing at stop sign by Park Ave Bridge

9)North end of beltline to Ralph Mcgill (center of street)

10) Reverse of 1

Distance Adj Dist Time Pace Adj Pace
.91 .93 5:39 6:12 6:04
.73 .78 4:44 6:29 6:04
.90 1.03 6:04 6:44 5:53
1.01 1.01 6:06 6:02 6:02
.67 .67 4:03 6:03 6:03
.78 .83 4:57 6:21 5:58
.70 .76 4:38 6:37 6:06
1.02 1.05 6:01 5:54 5:44
1.13 1.23 7:00 6:12 5:42
.91 1.00 6:00 6:36 6:00*

*Terrible Headwind 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
0.00

Game over direct address comma man.

Game. Over.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

AM 5.9

PM 5.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
16.00

AM 10.1

PM 5.9

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
355.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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