I shaved 29 minutes off of my half marathon PR between October 1 and June 2 (2:22 to 1:53). My first half marathon was 2:48 back in May 2010. That’s 55 minutes off of my first half marathon in two years. (And yes, I would like to eventually run a half in 1:48 so I can say I took an hour off my half marathon time.)
Oh hay thar … don’t mind me … just PRing. Want your own I Run With Fast Women shirt?
I know I’m not breaking any records with my shiny new PR, but I’ve come a long way. And I’ve learned a lot (some of it obvious, so bear with me). Anyway, here’s what I think went right for me for this race [it should go without saying that I’m not a professional]:
I trained consistently. This is kind of a no-brainer. Here is a graph via Google Docs that charts my total miles by month going back to March 2010.
Clearly, prior to last spring, I had some trouble both following a plan and keeping up with my running after races. So what changed? I started signing up for more races, so I was always in a training cycle. Also, last fall, I started running with people, and suddenly had a lot of group runs on my calendar. I started looking forward not just to running, but seeing all of my new and awesome friends. I also didn’t want them to call me out for skipping a run because it’s too early/too cold/too rainy/too hot, but meanwhile, they all showed up. (New manta: there is no bad weather, just bad gear.)
I followed a plan. I spent some time looking at what Hal Higdon recommends, used the Runners’ World Smart Coach to spit out a “custom” plan based on my recent 5K times, and calculated my optimal paces via McMillan. And used all of that as a rough framework for my weekly training. My “plan” basically went something like this:
- One long run per week at a truly easy pace/effort.
- One speed workout per week, either a tempo run or intervals, using the paces and distances suggested by the RW Smart Coach plan.
- 2-3 shorter, easy runs at the same pace/effort as my long runs. (Emphasis on EASY.)
Lesson learned: vary your pace. If you’re a beginner, it’s OK to run everything at the same pace because you should focus on endurance. But if you want to get faster, you have to run fast, but that also means your easy runs should truly be easy in order to recover.
Other lesson learned: stick to your plan. Just having a plan on paper (or computer screen) doesn’t mean your race will go well. You have to do the work. (Duh, but it took me a few attempts.)
I took care of myself. I tried to make a habit of stretching and foam rolling after every run, and doing a cold water soak after long runs (if I had time). I wore my compression tights or socks around the house (or under my clothes), and I have The Stick if I needed some extra recovery. Result? I’m not sore from running very often. Sure, my knees creak a little bit more than they used to, and the day after my big PR, my hamstrings felt a little tight, but generally I run and feel fine later on. I must be doing something right, right? (I really hope I’m not jinxing myself right now.)
I did some strength work. I say “some” because I have a lot of room for improvement in this area. But I did get in more strength workouts in the past few months than I have ever done regularly. I aimed for once per week, and usually did Pilates or a group class at the gym if I could make it, or worked out on my own based on what I learned in those classes.
I lost 25+ pounds. We all have a “scary weight.” You have a number in your head, and you don’t want to hit that. It’s different for everyone. Well, in the years after college, I kept hitting my scary weight, which kept getting higher, because my weight kept creeping up. Until I realized I had gained 50 pounds since graduating from high school in 2000. 30 of those pounds since graduating from college in 2004. That meant I was gaining 5 pounds per year. Granted I was skinny in high school so I could stand to gain a few pounds, but I went from teetering on underweight to overweight. And at that rate, how much would I weigh when I’m 35? I started tracking calories in vs. calories out and making improvements. Then a few months later I started running a lot more, but didn’t eat everything in sight. I try to “eat to run” not “run to eat.” (Most of the time.) So that’s my big weight-loss secret. I’m expecting the book deals to come rolling in …
My mind was in a good place. I trained hard. (I mean, I know I’m not going to the Olympics, but for someone who works full-time and has a long commute and wants to have somewhat of a social life, I trained hard.) I had some awesome shorter-distance races this winter and spring, so I had confidence. I knew I had a sub-2 half in me. I did the workouts. Now I just had to run the race. I knew if I focused on my heart rate, I could run the fastest pace that I could sustain over the distance. I trusted my heart rate. I also spent the days leading up the race focusing on the race, on how hard I’ve been working, and telling myself that my legs had my goal in them.
The weather was awesome. 48 degrees at the start? Maybe 60 degrees around the time I finished? Shady course? Lots of water stations? Just enough runners for the course size, so weaving was easy? Recipe for a great race. Which is great, considering my other option for a goal spring half was 13.1 Chicago this upcoming Saturday, and the high is supposed to be 89 and the course will probably be far less shady. Definitely going to just have fun at that one.
So that’s what I’ve learned. This week starts my training for the Chicago Marathon. I’m sure I will learn A LOT more over the next four months. (Like … I’m awesome at marathoning. At least that’s my hope, but I won’t hold my breath.)
Also, the winner of the 5K entry was Melanie. She has been emailed.