Tuesday, January 31, 2006
2/1/06..Results, and upcoming Kaiser Permanente Half Marathon
I'm a bit behind on my updates due to Sandy's shoulder surgery and rehab (she's home now) -and my father's decline: "Growing old is the pits", as he says. Actually,he said it much stronger than that!
This Sunday, should be clear weather for the Half Marathon which starts near the entrance to Stow Lake in GG Park. There will be 6,000 runners in it by race day!
I will be on my bike, so yell out when you see me: I hope to take some photos of you during the race.
If you're looking to still register for the race - PRE-REGISTER! It will save you time on Sunday morning: you will simply have to pick up your number and go to the start.
Tips:
-Allow time for parking and getting to the start near Stow Lake entrance on JFK Drive.
- Figure out where you line up on race day by looking at last year's results. For example, if you're planning on breaking 1:45, see how many runners went under that mark and you'll know roughly where in the field to place yourself.
-Lay out your running gear the night before-you'll be leaving early with an 8AM start. Have a duffel bag with change of clothes for after the run and rain gear - just in case. Also have a starch/protein snack for after the race (I usually would have a meal replacement shake: it's convenient, tastes good when you don't feel like eating, and provides fluids as well).
If this is a practice race for another half or full marathon, plan your PRE-RACE Saturday night MEAL so that you have it down as to what works for you for the "real event" in the future.
Then also plan on having a small bland snack for your race morning food and drink. Practice now to determine what works for you so that there is no guesswork and anxiety on the day it counts.
Pacing: The tendency for most runners is to go out too fast. Practice your first mile pace at Thursday track session. See if you can hit it without using your watch except to see the finish time.
Feel the turnover rythmn for your goal pace-and discipline yourself to stay there for the first 1/3 to 1/2 of the race: there's plenty of time on a half marathon to pick up the pace. Even after the 10M split you have a 5K race to go!
- The half is one long Tempo run so know how to run "comfortably hard".
See if you can find some people to hook up with your pace after about 3M when the field has spread out. Working the pace together makes it easier for both parties.
- When you get to the "boring" section along the Great Highway rather than look for distractions focus on MAINTAINIG FORM: "standing tall", slight 10 degree lean-think bending forward at the ankles; shoulders relaxed and a comfortable armswing that doesn't cross over your center line; loose fingers (picture a dime between thumb and finger; jaw muscles relaxed; think of the ground as a hot plate and lightly picking up your feet; and keep playing the edge of your effort over the last 5K so that you can't sprint at the end-you'll produce a better all-over time.
CHANG ROCK 'n ROLL MARATHON (1-15-06)
Not only did "Geb" set a personal record, but PATTY SANDERS beat her 2005 time by 5 minutes with a 1:52:11: she placed 2nd in 50+ of 524 runners; 724 out of 13,545 women, and 2307th of 18,536 overall. Way to go Patty!
EVE KUHLMAN used this event as a tuneup for her upcoming triathlons and Boston.(could not find her time in results, but was in 4:15 range, I believe)
CHANOKO MTB DUATHLON (1-28-06)
Cross country duathlon with 2mR, XC technical mtn. bike followed by 2mRun in Sac area. Some PR's set there.
40+ women
1. LINDA LINDSAY, who is intent on winning the 3-race series won the age div. in 1:28:31;
2. TRICIA WALLACE, 1:35:34,
3. GAYLE SHIMOKAJI, rounded out the 3 top places in 1:48:45. Gayle has very recently learned to do single track: this is an amazing placement for a novice!
KEVIN PORTER placed 7th in 50+ with a 1:50:22
TAMALPA's TCRS #1 was held at Tenn. Valley on what I call a nice clear day compared to the freezing, overcast ones over the last two years. Note that our next Club event is the COUPLES RELAY, FEB 11th. Start lining up your partners for this event. It's only 2M per person, great for novices, good speedwork, ideal for family members such as mother/son, or father / daughter, spouses...more to come.
Good luck this weekend. ¶ 10:04 PM
I'm a bit behind on my updates due to Sandy's shoulder surgery and rehab (she's home now) -and my father's decline: "Growing old is the pits", as he says. Actually,he said it much stronger than that!
This Sunday, should be clear weather for the Half Marathon which starts near the entrance to Stow Lake in GG Park. There will be 6,000 runners in it by race day!
I will be on my bike, so yell out when you see me: I hope to take some photos of you during the race.
If you're looking to still register for the race - PRE-REGISTER! It will save you time on Sunday morning: you will simply have to pick up your number and go to the start.
Tips:
-Allow time for parking and getting to the start near Stow Lake entrance on JFK Drive.
- Figure out where you line up on race day by looking at last year's results. For example, if you're planning on breaking 1:45, see how many runners went under that mark and you'll know roughly where in the field to place yourself.
-Lay out your running gear the night before-you'll be leaving early with an 8AM start. Have a duffel bag with change of clothes for after the run and rain gear - just in case. Also have a starch/protein snack for after the race (I usually would have a meal replacement shake: it's convenient, tastes good when you don't feel like eating, and provides fluids as well).
If this is a practice race for another half or full marathon, plan your PRE-RACE Saturday night MEAL so that you have it down as to what works for you for the "real event" in the future.
Then also plan on having a small bland snack for your race morning food and drink. Practice now to determine what works for you so that there is no guesswork and anxiety on the day it counts.
Pacing: The tendency for most runners is to go out too fast. Practice your first mile pace at Thursday track session. See if you can hit it without using your watch except to see the finish time.
Feel the turnover rythmn for your goal pace-and discipline yourself to stay there for the first 1/3 to 1/2 of the race: there's plenty of time on a half marathon to pick up the pace. Even after the 10M split you have a 5K race to go!
- The half is one long Tempo run so know how to run "comfortably hard".
See if you can find some people to hook up with your pace after about 3M when the field has spread out. Working the pace together makes it easier for both parties.
- When you get to the "boring" section along the Great Highway rather than look for distractions focus on MAINTAINIG FORM: "standing tall", slight 10 degree lean-think bending forward at the ankles; shoulders relaxed and a comfortable armswing that doesn't cross over your center line; loose fingers (picture a dime between thumb and finger; jaw muscles relaxed; think of the ground as a hot plate and lightly picking up your feet; and keep playing the edge of your effort over the last 5K so that you can't sprint at the end-you'll produce a better all-over time.
CHANG ROCK 'n ROLL MARATHON (1-15-06)
Not only did "Geb" set a personal record, but PATTY SANDERS beat her 2005 time by 5 minutes with a 1:52:11: she placed 2nd in 50+ of 524 runners; 724 out of 13,545 women, and 2307th of 18,536 overall. Way to go Patty!
EVE KUHLMAN used this event as a tuneup for her upcoming triathlons and Boston.(could not find her time in results, but was in 4:15 range, I believe)
CHANOKO MTB DUATHLON (1-28-06)
Cross country duathlon with 2mR, XC technical mtn. bike followed by 2mRun in Sac area. Some PR's set there.
40+ women
1. LINDA LINDSAY, who is intent on winning the 3-race series won the age div. in 1:28:31;
2. TRICIA WALLACE, 1:35:34,
3. GAYLE SHIMOKAJI, rounded out the 3 top places in 1:48:45. Gayle has very recently learned to do single track: this is an amazing placement for a novice!
KEVIN PORTER placed 7th in 50+ with a 1:50:22
TAMALPA's TCRS #1 was held at Tenn. Valley on what I call a nice clear day compared to the freezing, overcast ones over the last two years. Note that our next Club event is the COUPLES RELAY, FEB 11th. Start lining up your partners for this event. It's only 2M per person, great for novices, good speedwork, ideal for family members such as mother/son, or father / daughter, spouses...more to come.
Good luck this weekend. ¶ 10:04 PM
