I ran this race last year in 2:09:24. I wanted to see some improvement and, based on recent training and races, thought I should. The weather was not conducive to a good race. About the same temp as last year, around 70 at race time, but more humid. A muggy day. So, I set three goals (which I always do for a race) of Floor - 2:10, Realistic - 2:05, Ceiling - sub-2 hours. The field was about 1600. I started near the back of the pack.

 

The course was flat. The only uphill grade of any significance was in mile 4. Got that back in miles 5 and 6. The course did include part of the MCM course, namely Haines Point......twice. 3 miles around Haines Point, turnaround and retrace it.

 

My clock time was 2:00:57. Net time was 2:00:27. After 30 seconds spent crossing the start line, my mile 1-13 splits were 9:46, 9:15, 9:09, 9:34, 9:14, 9:18, 9:11, 9:08, 9:06, 9:04, 9:07, 9:00 and 8:47. My last 1/10 mile kick was 48 seconds, 8:00 pace. Average pace was 9:12 off of solid negative splits.

 

My pace was 10-15 sec/mile slower than I hope to run the Philly marathon in this year. But, better marathon weather and a taper will make a big difference. This race last year averaged 9:52 pace and my Philly time last year (4:12:50) averaged 9:39. If I can run Philly this year 13 sec/mile faster than today’s race, I’ll run it in 3:55:22. I would take it......and go to work on a 3:40 in the fall of ‘99 to qualify for Boston 2000.

 

In my weekly training report, I mentioned that I’ve been working on my form (posture) and stride length (support foot push or roll off) for the past couple of weeks to correct some bad habits I developed over several years of non-serious running. I really saw the difference in today’s race. I felt strong during the early and middle miles at a pace a little faster than I expected to run. During the last few miles when I was working hard and tiring, it was easy to drift into the bad habits I’ve developed. Every time I caught myself doing that, I noticed that running had gotten even harder and my mind was tempted to ease up a little. Instead, I simply straightened myself up, pulled my eyes off the pavement in front of me and focused on the pack as far ahead as I could see, pushed my hips a little forward, and concentrated on a more pronounced roll off from my support foot. Instantly, I would feel energized and running felt a little easier. My stride length, hence pace, would increase perceptibly and my breathing would get noticeably deeper, which I really think are the keys. The slightly “hunched” posture to which I’ve become accustomed, was restricting my lungs ability to fully expand. A proper, upright posture allows full lung expansion to maximize oxygen uptake, which permitted a faster pace with no more discomfort. I ran those few miles near another guy and a couple. Every time I drifted to the “bad side”, they eased past me. Every time I cleaned up my act, I passed them and ran in front of them. I didn’t see them at all during the last 2.1 miles. Simple corrections to bad running mechanic habits made a quite noticeable difference. I’m convinced that it stopped me from running positive splits today and probably made a difference of several seconds per mile on my average pace.

 

Jim2

 

Return to Race Log

Return to Personal Race Reports