Colfax Half Marathon
Denver, CO
Date: May 17, 2009
13.1 Miles
It was a beautiful morning... race start at 6:00am. My insulated bag carried my nutrition for the day:
Date: May 17, 2009
13.1 Miles
It was a beautiful morning... race start at 6:00am. My insulated bag carried my nutrition for the day:
Nutrimeal - A USANA Meal replacement breakfast I would drink one hour before race start.
Perpetum - Hammer product to fuel while on the race course
Endurox R4 - Post race recovery drink
My goal today was to do a "Nutrition Rehearsal!" I noticed after the Platte River Half Marathon that I did not consume enough calories while on the race course which left me feeling "slightly hung over" post-race. This time I wanted to increase my Perpetum intake and fuel at mile marker 5, 7, 9, and 11 to see if I could keep my energy levels more consistent and not "bonk" as soon as my race effort was complete.
So I mixed five scoops of Perpetum which was recommended to support a 2 hour race effort. Perpetum is mixed based on the athlete's body weight. Directions suggested 190+ lbs - up to 2.5 scoops/hour so my "Cocktail" contained five scoops of power and about 6 ounces of water.
I also use Endurolyte capsules, which is another Hammer product. I wanted to take 1 - 2 capsules per hour of race effort. So those were also tucked in my insulated bag.
Off to the race I went... leaving my home slightly later than I normally would for an "A" race. I had been sleep deprived for the greater part of the previous two weeks, so this was my best effort all considered.
I arrived in Park Hill a little after 5am... drove around endlessly to find parking and managed to make my way to the race start which seemed more than a mile away. What I did not realize at the time was that I forgot the Endurolyte capsules. Lucky for me the temperatures were fairly cool, otherwise I would have suffered much more for my mistake than I did.
Perpetum - Hammer product to fuel while on the race course
Endurox R4 - Post race recovery drink
My goal today was to do a "Nutrition Rehearsal!" I noticed after the Platte River Half Marathon that I did not consume enough calories while on the race course which left me feeling "slightly hung over" post-race. This time I wanted to increase my Perpetum intake and fuel at mile marker 5, 7, 9, and 11 to see if I could keep my energy levels more consistent and not "bonk" as soon as my race effort was complete.
So I mixed five scoops of Perpetum which was recommended to support a 2 hour race effort. Perpetum is mixed based on the athlete's body weight. Directions suggested 190+ lbs - up to 2.5 scoops/hour so my "Cocktail" contained five scoops of power and about 6 ounces of water.
I also use Endurolyte capsules, which is another Hammer product. I wanted to take 1 - 2 capsules per hour of race effort. So those were also tucked in my insulated bag.
Off to the race I went... leaving my home slightly later than I normally would for an "A" race. I had been sleep deprived for the greater part of the previous two weeks, so this was my best effort all considered.
I arrived in Park Hill a little after 5am... drove around endlessly to find parking and managed to make my way to the race start which seemed more than a mile away. What I did not realize at the time was that I forgot the Endurolyte capsules. Lucky for me the temperatures were fairly cool, otherwise I would have suffered much more for my mistake than I did.
There were six thousand competitors... all spread out in the general vicinity of the race start. Apparently there was a "Runners Starting Shoot" that we were supposed to be corralled into, however that part of the organization did not happen.
After the wheel chair start at 5:55am, we were off. It took over 5 minutes to get to the actual start line. There were so many people that a slow trot was all we could do but it thinned quickly and the road gave way to the many runners that scurried by.
I noticed myself enjoying this race because there were so many walkers! So, for the first time in many races, I had an opportunity to run past quite a few of the competitors! I visualized in my mind that I was an elite sprinter... picking off my competition as I dodged in and out of different racers. It was a wonderful mental boost as my actual mile pace was much slower than I had anticipated.
Nevertheless, I pressed onward... resolving to make this a "Nutrition Rehearsal" and not an actual foot race. -- The *NEW* goal was to be active and on my feet for three hours and see how the latest changes to my nutrition needs would fair at the end of the day!
I followed the crowds down Colfax Avenue... reminiscing about the Denver Half Marathon that I had completed two years ago... I was happy to be "in the game" today... happy to be alive and happy to enjoy the amazingly cool air. -- I trotted onward.
I reached the half way mark in 1.5 hours... my pace was reasonably on track for a 3 hour finish. I ran a 3:06 in the Platte River Half Marathon just a month ago, and would have been happy with a "repeat performance". However shortly there after the half way mark I felt "The Wall" descend upon me... my legs got heavy and my ability to move seemed to be lost.
...I was tired... completely tired... the series of "short nights" had finally caught up to me... so I respected my body's response and adjusted my effort to accommodate.
I trotted onward... a little slower now... a little more mindful of the twinges in my feet...
"New Shoes," I thought to myself, "...I need new shoes..." I approached the turn around and headed toward 17th street.
I managed to fuel at the appropriate mile markers... enjoying the fact that my energy level never depleted. The Perpetum was mixed smooth from my blender and my digestive track graciously accepted it's nourishment.
I clung to my wrist GPS... noticing every tenth of a mile... playing those mind games that break the mile down into tiny component parts... .25... .50... .75... then the delightful sound that indicated I had covered another "Mile"... Then the game started all over again...
Mile 10 finally came to pass... "5K" I thought to myself... "...just a 5K!"... I trotted onward.
The air was warming and the sun was gently resting on my back... I wore my unibody tri suit. I was comfortable in the light weight material and short sleeves and shorts. Had I worn much more and I would have been over dressed.
I was now in the vicinity of the drummers... their beat seemed to pull me toward City Park... "Will Run for Music" was a phrase that danced through my head... my pace quickened to the rhythm...
...I could hear the announcer in the distance... but could not see the finishers shoot... I trotted with more vigor... happy to know that I would finish.
I could finally see the timing mat... "the one thing" that would mark the end of my race...
I ran with as much of a sprint as I could muster... friends yelled my name from different directions... while part of my mind wondered who they were, the other part was fixated on the finish!
I crossed the timing mat and was immediately surrounded by volunteers who swarmed to take the timing chip from my ankle...
...I was then greeted by a volunteer bearing a finishers medal...
...I was done... 13.1 !!!
My nutrition adjustments seemed to work! I felt reasonably well "post-race" considering my extreme lack of sleep, cool air temperatures and the fact that I had not exerted myself to the degree that I will for my "A" Race.
I managed to fuel at the appropriate mile markers... enjoying the fact that my energy level never depleted. The Perpetum was mixed smooth from my blender and my digestive track graciously accepted it's nourishment.
I clung to my wrist GPS... noticing every tenth of a mile... playing those mind games that break the mile down into tiny component parts... .25... .50... .75... then the delightful sound that indicated I had covered another "Mile"... Then the game started all over again...
Mile 10 finally came to pass... "5K" I thought to myself... "...just a 5K!"... I trotted onward.
The air was warming and the sun was gently resting on my back... I wore my unibody tri suit. I was comfortable in the light weight material and short sleeves and shorts. Had I worn much more and I would have been over dressed.
I was now in the vicinity of the drummers... their beat seemed to pull me toward City Park... "Will Run for Music" was a phrase that danced through my head... my pace quickened to the rhythm...
...I could hear the announcer in the distance... but could not see the finishers shoot... I trotted with more vigor... happy to know that I would finish.
I could finally see the timing mat... "the one thing" that would mark the end of my race...
I ran with as much of a sprint as I could muster... friends yelled my name from different directions... while part of my mind wondered who they were, the other part was fixated on the finish!
I crossed the timing mat and was immediately surrounded by volunteers who swarmed to take the timing chip from my ankle...
...I was then greeted by a volunteer bearing a finishers medal...
...I was done... 13.1 !!!
My nutrition adjustments seemed to work! I felt reasonably well "post-race" considering my extreme lack of sleep, cool air temperatures and the fact that I had not exerted myself to the degree that I will for my "A" Race.
I also managed to win the "Mental Game"... changing my mindset to think of my day's efforts as a "Nutrition Rehearsal" and nothing less than a "fully supported", wonderful training effort!
I gained so much confidence having completed my second Half Marathon for the year... having touched that distance yet again. I also learned that I want to incorporate more distance runs, even at low intensity. My hope is to break through "The Wall" that seems to settle in around mile ten.
All in all this is a great "Jump Off Point" to spring into the heart of my Triathlon Training Season!
Big Fun in the Sun.... ...Swim, Bike, ~ RUN ~ !!!
13.1 Mile Race Results:
(Lag time before crossing race start - 5:00)
Mile 1 - 13:59.77mm - 121bpm
Mile 2 - 15:03.63mm - 132bpm
Mile 3 - 15:08.49mm - 134bpm
Mile 4 - 14:49.95mm - 137bpm
Mile 5 - 14:20.57mm - 136bpm
Mile 6 - 14:47.69mm - 141bpm
Mile 7 - 15:00.63mm - 144bpm
Mile 8 - 15:11.58mm - 142bpm
Mile 9 - 15:35.80mm - 139bpm
Mile 10 - 16:15.63mm - 138bpm
Mile 11 - 16:45.18mm - 140bpm
Mile 12 - 16:59.92mm - 136bpm
Mile 13 - 17:48.71mm - 132bpm
Total: 3:30.22 - 15:53 mm pace
