Category Archives: RCI

Race Review: Indianapolis (Half) Marathon

On a picture perfect fall morning about 4,500 gathered at Fort Benjamin Harrison in Lawrence, Indiana for an excellent Marathon, Half-Marathon, and 5K. I felt great in the morning and lined up with my pacing buddy at the front of the pack. It was a bit chilly at the start, I think in the mid-50’s but was able to stay warm up until the end because my wonderful wife was taking my warm clothes for me!

This is an interesting course because it makes a couple of circles and loops, but is excellent for spectators! The course was very well supported with 21 water stops for the full marathon, it seemed like almost one every mile (the last half of the marathon was an out-and-back so it is possible that they were every mile). I guess in previous years they had some type of powergel available at three aid stations, but this year only at two (both past the half-split). The race festivities started 10 minutes later than expected, so we were in the corrals for about 15-20 minutes waiting. People were walking around prior to the race passing out cards from the photography company. This was a little crazy, because where am I going to put it? The craziest part, some guy was walking across the starting line passing them out to all the runners at the very front!

Looking back on the race it was probably one of the toughest I ever done and I probably felt the worst afterwards. I’ll say it was moderately hilly with a major hill right after the 10 mile mark. Miles 5-8 were mostly flat, but the rest had noticeable hills. My overall time was 1:37:31 (7:26). This is actually my second fastest half ever and definitely the toughest course (my PR is 1:34:57 on a mostly flat course) and my goal was 1:30:00.

We started out a little fast, but not an uncomfortable 6:35 first mile. It was pretty flat and we came through the second mile at 6:39. We then proceeded down 56th Street which has some large rolling hills and hit mile three at 6:43 (so around 20:30 for the first 5K). My race plan was to take 2 Clif Shot Bloks around every 5K, so running through a neighborhood loop I reached into my pocket for them and they were GONE! They must have bounced out of the pockets of my Brooks Men’s Sherpa Short II.

I think this created a mental barrier that later became insurmountable. This was to be my first half-marathon taking any energy supplements. The plan was to help ward off the late mileage time drops in other halfs. I came through 4 at 6:54. At this point we were running back by all the other runners on 56th Street. Somewhere I missed the 5 mile mark (maybe because of the crowds). I knew I should be seeing my wife again soon and that she had a half-eaten Clif Bar (Spice Pumpkin Pie) in one of the outside pockets of her backpack. So I began looking intently for her.

I came through mile 6 at 13:54 (2 miles) which would make the 10K around 41:48 (my PR is 41:28). This began another out and back section along 59th Street. After tossing my sweaty gloves at my in-laws before entering the neighborhood next to theirs I went 7:15 through mile 7. I was still 2 seconds ahead of my goal pace. After leaving the neighborhood and returning along 59th Street I came through mile 8 at 55:24 about 30 seconds of goal pace. I finally saw my wife and tried to eat some of the Clif bar while running, I saved a cup of water from the aid station, but that didn’t really help. Clif Bars aren’t made for running! This was another hilly section and I hit mile 9 at 8:25.

At this point we were inside Fort Harrison State Park, which has an almost 3 mile loop trail that goes up a long, somewhat steep hill. Even after walking through the aid station I managed a 7:39 thanks to the long downhill! I walked through the aid station at the bottom and began girding myself for the long uphill mile, which I completed in 9:01. Going through the rolling hills back towards the finish I got passed by a friend and tried to go with him, but struggled fiercely and couldn’t do it. I came through mile 12 at 8:22. With a mile to go I started trying to pick it up, I knew I was off pace, but also knew I could still finish under 1:40 which would be the best half I’ve run since 2006. At about 12.5 the half and full marathons split and I again thought ok, lets pick it up here… pushing a little harder, it seemed to take forever. Then I finally saw the 26 mile mark, only .2 left. Then the 13 mile mark, only .1 left. Here I really started picking it up and “sprinted” past 2 people in the final chute area for a 0:38 last tenth (which is a 6:20 pace!) This resulted in an overall 1:37:31.

It turned out to be a very mental race for me. I do think I became fatigued and the hills were rougher than I had anticipated, but I think the feeling of reaching for my Shot Bloks and them not being there sent a panic through my mind that never really went away. I also struggle to keep pushing my body in those middle and late miles. I want to keep something in reserve so I can finish, but then I still have stuff left in the tank. I also struggle with the idea of taking it too easy from the start, because then you have to pick up the pace and make up for the difference instead of having some time banked away that you can lose. But I know that almost hitting a 10K PR in a half-marathon isn’t a good idea!

Thanks for reading this long race review. It was a great race. Let us hear about your race at the Indianapolis Marathon, or other race this weekend.

Pictures coming soon!

Check out race reviews from:

Run with Perseverance: Race Report: Indianapolis Marathon

Noob Runner

The Atheist Down the Street

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Run the Mounds

This post is being artificially bumped to the top because its an advertisement for the event. To promote your event like this e-mail me. Please scroll down for the latest content!

The 26th Annual Run the Mounds 5 Mile race is being held on November 4th at 2pm.

This is a great race held each year by the Anderson Road Runners Club at Mounds State Park, just outside of Anderson. To top off a great race atmosphere and experience this year the ARRC and Race Director Greg Smith have decided to give a Brooks Podium Long Sleeve to all pre-registered runners.

99% Trails/Grass 1% Blacktop

Both the 5 Mile and 5K Walk courses start on grass near the Woodland Shelter (across from the pool), then utilize the park trail system. The trail has ruts, rocks, stumps, roots, leaves, and other naturally occurring debris on it.

Awards

Awards will be presented to the overall male and female runners and walkers, as well as overall Masters male and female runners. Awards will be presented 3 deep in each designated age group (approximately 5 year groups).

Note to Walkers – this is a judged event.

Fun Run – race starts at 1:30 meet at Pool House

Registration Fee Structure:

Race with Shirt

$25 pre-registered by October 20

$22 AARC members pre-registered by October 20

Without Shirt

$15 pre-registered or race day

$5 High School or Middle School XC Runners

To print out a registration form click here (pdf) for more information click here (pdf)

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Bad Ben Rambles

I was encouraged by this article to write about the blogs I read and share why I read them, with you my readers. So here it goes!

This is a fairly new blog on my list but I’ve been hearing it for awhile.  It is read weekly at EndurancePlanet.com on their podcasts.

Bad Ben is a fairly well known trail runner from Kansas City.  When most people think of a runner they think about people who run local races or marathons.  Well, Bad Ben does some of that, but is probably most well-known for running the longer ultra-marathons. He also has quite a sense of humor and knack for story-telling.

Here is a sample from his “About Me” section:

I find ways to enjoy life as much as I can. Also, life’s too short to treat people poorly. I’m into long runs in the park, consuming salt, popping blisters, eating roadkill & tree bark, and burying whiners in shallow, unmarked graves. I also enjoy designing trail race courses that would make the Marquis de Sade blush. A fun time for me would include banging muddy shoes together, setting broken bones with a machinist’s vise, and duct-taping-down any part of my body that is bleeding or just flopping-about uselessly. What helps me to be an active trailrunner and grandpa? My secret: 1) Daily sponge baths with bovine stem cells; 2) Copious amounts of delicious & nutritious homebrewed beer; and 3) My secret elixir…Bicarbonate of Figleaf.

If you have an interest in running or are a “Trail Nerd” this blog should be on your list! His blog includes stories from runners, race reports, and rambling thoughts, such as a recent post about T-shirt Etiquette!

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Taper Time

The taper is as important to your training as speedwork, long runs, and consistent training. Unfortunately, it is often abused and misused which can have negative impacts on your race performance.

For weeks/months you have been building up mileage, adding intensity, and are now peaking before your big race.  If you have been following a professional or set training schedule then the taper is already built in and it should be relatively easy to follow.

During your taper you will slowly decrease your overall mileage, as a result many people skip runs or workouts during this phase.  Don’t! It is important to stay consistent, even as you back down the mileage.  You should also focus on relaxing, stretching, and planning mentally for the big day!

According to a study published in Medicine & Science in Sports and Exercise:

The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains.

Run to Win lists four primary benefits of the taper:

  1. A reduced level of perceived exertion: You can run faster and longer with less energy and strain.
  2. Improved muscular economy: The amount of oxygen that your muscles require at a given intensity decreases, and your VO2 max (a measure of aerobic performance) can improve by as much as 8%.
  3. Improved glycogen storage: Your muscles can store more fuel than is possible during intense training, assuming that your diet provides that fuel.
  4. You will sleep better.

BE CAREFUL

  • Watch your diet, as you train less you are burning fewer calories
  • Gradually decrease your mileage, not intensity. You can still do some speedwork even the week before a big race.
  • Keep running consistently, your body needs to stay loose, just make them easier and shorter!
  • Don’t start your taper too soon, this can lead to negative effects as your body deconditions.
  • Check out this article with a long list of problems and solutions.
  • Stretch
  • Avoid extra stress or strenuous work
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Marathons and Race Directing

There has been some recent news about where Chicago Marathoners might re-try a marathon. One is the Denver Marathon which is actually this Sunday (Oct 14) but they have waived the entry fee for Chicago runners. Another as reported in the Indy Star is the Indy Classic Marathon, they have expanded the entries and re-opened registration. I have some hesitations about suggesting this for anyone because of their past history. I’d recommend the Indianapolis Marathon on October 20, but the registration ends today.

Blog Land! Attention Race Directors

I was recently encouraged by this article to write about the blogs I read and share why I read them, with you my readers. So here it goes!

As an avid runner I enjoy participating in well run (no pun intended) races and other running events. There is nothing worse than going to a race and it is poorly run. Whether its no water on the course, poorly marked course, or messing up the awards race directors have a lot to think about.

After directing 3 5K races I have experienced both sides of it and commend race directors and their teams (paid and volunteer) for all the hard work. I found the Association of Running Event Directors while working on my first 5K and added their blog to my RSS feed so I can stay up on what they have to say. I never actually became a member, because that would cost money!

They have a lot of good resources for the first time event or even new ideas for the old tried and true. Many race directors would spare lots of hard work and agony of trying to establish a quality event by checking this site out.

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