I’d been visualizing this race for a while. I’ve done some half marathons in the last few years and most recently did one that I was very happy with, managing to run it in 1 hour and 44 minutes, which was still off my best time of 1:32 over a decade ago, but was pretty much the fastest I’d run in the years since. My run training has been off the charts good. I’ve been putting in more miles on a regular basis and 10-14 mile runs have literally become commonplace for me. With a Half Ironman and then a Full Ironman coming up in the next couple of months, I didn’t want to do anything to hurt my training, but at the same time, I was intrigued by a couple of things. First, the course is literally all downhill (except for the first mile). The knowledge of this brought a couple of thoughts into play. The first thought was how fast a pace I could maintain for a half marathon. Knowing that my endurance is solid, but that I haven’t really focused on speed, I was intrigued. At the same time, I didn’t want to do any harm to myself. But that brought up the second point. Running downhill for 13.1 miles would definitely give my legs a pounding, and with five weeks go before the Oceanside 70.3, it could provide an outstanding training stimulus. With that in mind, I knew that I’d listen to my body and do what I could on race day.
I woke up early on race day and took care of all of my bathroom needs (or so I thought) before driving to Ventura, where I parked and got a bus to the start. I was ok with the bus, as everyone was still wearing masks (and it was still required). When we got to Ojai, I got my race bib and headed to the port-a-potties for one last stop. Not a moment too soon! While standing in line, I really had to go (like really had to go!). Fortunately, I was able to hold things long enough to complete my final preparation for the race. I managed to run 0.8 miles on the track to warm up and then made my way to the starting line. I had kept a long sleeved compression shirt on, as it was pretty cold out (low 40’s), and I took it off with a few minutes to go before the start. I wore gloves, otherwise, nothing special.
We started on the track for a couple of hundred yards and I really focused on not going out too fast or too hard, keeping my heart rate close to 140 an letting it come up into the 150’s by the end of the first mile, which actually had a net elevation gain of 30 feet. Remarkably, my pace settled in at 7:40/mile, which I wholeheartedly accepted with the realization that it didn’t feel hard I got to the end of the first mile, which really was the start of the downhills. My time for the first mile was 7:40 (which adjusting for elevation change was equivalent to 7:34), my average heart rate was 137 and my maximum was 157. I was off to an excellent start. I had in my head the idea that I might be able to keep 7:40 pace, knowing that last summer I started a half marathon at that pace, but was only able to hold it for the first few miles, before slowing down considerably (especially at the end). On the other hand, I’d done another half in December and ended up holding an 8:00 pace for the entire race. So, 7:40 was a reasonably conservative start. The second mile was downhill, with a net loss of 82 feet. Again, I kept it comfortable, with an average heart rate of 150 and a maximum of 159. I got to the second mile marker with a time of 7:23 (7:46 adjusted for elevation change).
Things were getting interesting. I really had no clue how I would feel holding a 7:23 pace, but I was running downhill and I was still quite comfortable, so I just continued to go with it. It was still cool out, but I was definitely warmed up. I was also staying with some of the same runners at this point. I really wasn’t looking at my heart rate, and would occasionally look at my pace to see where I was. Mile 3 came along in 7:30 (adjusted 7:40), having only had a net loss of 36ft. My heartrate had come up to 154 with a maximum of 161. Of note, I’d been breathing comfortably hard every 4th step, which was perfectly according to plan. Mile 4 also only had 29 feet of descent and my time was 7:40 (adjusted 7:53), while my average heart rate climbed a bit to 160, and I actually managed to hit a heart rate of 168. At some point my breathing had switched to my routine “Tempo” breathing of every third step, but it really didn’t feel too hard. The grade also got a little steeper and Mile 5 ended up being 7:20 (adjusted 7:49) with a 108ft descent. My average heart rate only came up a little to 162, though I did touch up to 174 at times. The next two miles continued with pretty solid descents, and Mile 6 and 7 were completed in a blazing 7:17 (adjusted 7:53) and 7:27 (adjusted 7:50) with respective drops in elevation of 138 and 86ft, respectively. My average heart rate stayed right around 168-170, with a maximum of 174.
Five miles to go. At this point, I began switching my mindset from what was possible to what I needed to do to make it possible. I really bore down on my effort, while keeping my breathing the same, and really focused on maintaining my speed. Maintain that speed, I did, actually doing Miles 8-10 in 7:33, 7:32 and 7:32 (adjusted paces ~7:40)! The elevation drop for these three miles averaged around 35 feet and my heart rate actually came down to an average of 155. Three miles to go and my legs started feeling the impact (literally) of the downhill running. Fortunately, they only felt a little sore, although I definitely needed to focus to maintain my pace. Mile 11 pleasantly surprised me with 7:38 (adjusted 7:48) with what was now a routine 36ft descent (pretty small) and my heart rate began to come up again to an average of 160 with a maximum of 172.
Holding my pace was everything I could do, and somehow, I managed to maintain my pace over Miles 12 and 13, finding myself completing these miles in 7:43 and 7:42 respectively (adjusted 7:51 and 7:52) all the while seeing my heart rate start to climb again to an average of 163 for Mile 12 and 168 for the final mile. As I turned toward the finish line, I sprinted as hard as I could, managing the final strides at a 7:22 pace and my heart rate ending up maximizing at 173. As I crossed the finish line, I knew that I’d given it my all. I found an area on the grass and lay down for a few minutes. I needed it.
I felt somewhat sore later in the day, but the usual delayed onset muscle soreness was pretty mild the following day. I followed up my effort with two days of solid swimming before taking a day off and finally ran again on Thursday (four days later), with a hard 2 hour and 15 minute bike (including 10 minutes of all out efforts and a brutal 25 minute climb) followed by a comfortable 10 mile run that left my legs feeling a little sore and stiff. Friday was another swim and Saturday was a 12 mile run that was mostly comfortable except for a 10 minute uphill effort alternating between all out and hard every minute, resulting in a 1 minute PR up a steep ¾ mile climb halfway through my run.
Four weeks to go before the Oceanside 70.3. My swim fitness is where it needs to be. My run fitness is better than ever. I can complete a solid 56 mile bike ride, but could still put in some more volume in the coming weeks. I’m excited for Ironman St. George, and can only hope that I can hold together a solid marathon in May!
