Runworks
Welcome, Guest      Blog      Forums      Calculator
     Log in  


 
Return to topic list
 
<< Runner's World Article breathing patterns while running >>
 Across The Bay 12K Report
Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Across The Bay 12K Report Posted: Sun Mar 19, 2006 11:20 am 

What a beautiful day for a race! Today was one of my final tune-up races before the marathon: a scenic 12K from the Marin headlands north of San Francisco, across the Golden Gate Bridge, through the Marina District, ending at Fisherman's Wharf. After weeks of rain, the day dawned sunny and calm, with the temperature around 50.

This course has a couple of serious hills, the worst of which is the climb from sea level up to the deck of the bridge. The bridge itself is also a pretty decent hill, and then the final insult is a short but steep hill right before the finish. I ran this race in 2004 and finished in 55:24 (7:26 pace). My goal today was to beat that time and set a new 12K PR.

The race went great. I tried to focus on taking it plenty easy in the first few miles, so I'd have some strength left for the finish and not fade away in the final miles. The splits unfolded like this:

1. 7:11 Mostly level, along the Marin side
2-3. 15:36 The long climb up to the bridge deck, and another mile across the bridge. Gorgeous views!
4. 6:28 A ripping downhill. Still holding back a little bit.
5. 7:02 Tiring, but not too bad.
6. 7:03 Feeling comparatively OK, and now I'm ready to open up a bit more.
7. 6:52 Pushing it pretty hard now.
12K 3:03 Pushing really hard up the last hill to the finish.
TOTAL 53:19

The last half-mile from 7 to the finish was at about a 6:40/mi pace, going uphill, and felt great. There have been very few races where I've managed to save that much for the end, so I'm pretty happy with my pacing. I took 9:55 from the 6-mile mark to the finish line, compared to 10:39 for the same section in the 2004 race, so that's a big improvement.

Net result: a 2:05 improvement in my 12K PR, and a good confidence boost going into the marathon next month. Woohoo!


Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: Across The Bay 12K Report Posted: Sun Mar 19, 2006 10:25 pm 

Note to self: swing arms forward and back, not sideways!

http://www.fasttwitchpro.com/nuts/slides/IMG_3892.html

PS- running is easier if you open your eyes.


Rustyboy

LA, CA
Joined: 14 Dec 2004
Posts: 225

Re: Across The Bay 12K Report Posted: Mon Mar 20, 2006 8:05 am 

Look at those split times! What the...!?!?!?! I smelled burning rubber through my monitor as I read this report. Great job!

I like your closed-eye running style. It's like something a martial arts master would tell his students:

"If you can win the race by feeling the course instead of seeing it, then you have achieved true victory."

Or something. I'm no martial arts master.


OldManRunner
Runworks 2005 5M Racer
Rochester, NY
Joined: 28 Nov 2004
Posts: 262

Re: Across The Bay 12K Report Posted: Mon Mar 20, 2006 8:57 am 

"Zen and the Art of Road Racing." I like it. Great race Rickshaw! So given that, what're you daring to project for your Boston time? Think you'll be able to re-qualify? How are you feeling relative to your fitness a year ago October when you qualified?

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: Across The Bay 12K Report Posted: Mon Mar 20, 2006 9:54 am 

Thanks! I think I'm at about the same fitness level now as I was when I originally qualified for Boston in 2004. If everything goes perfectly, maybe I could re-qualify for Boston at Boston, which would be great! The Boston course is tougher than most marathons I've run, though, which will slow me down a little. My hope is to just run my best race, and whatever happens, happens.

View posts:     


All times are GMT - 8 Hours
Page 1 of 1
 


Copyright © 2014 Runworks. All rights reserved.   Powered by phpBB © phpBB Group

Questions or Comments  Privacy Policy