Race report: 3M Half Marathon

Today, I completed the 3M Half Marathon in 1:42:25.  That’s roughly 1 minute faster than last year’s 3M, and my previous 13.1 PR of 1:43:16.  Total turnaround from the catastrophe of San Antonio.

With San Antonio, I knew that I had the physical ability to run the 13.1, but I was completely unprepared both in training, diet, and just simple logistics.  How was this race different?

• Training: I hit the track 3 times, over about 4 weeks to work on my pacing and form.  I did 2 “long runs,” of 4 and 7.25 miles.  I continued to CrossFit, cycle, and stretch regularly.
• Diet: I ate very well for most of January; paleo with some cheat meals.  Not as much drinking, maybe one weekend out the whole of January.  My transition back to paleo was complete, and I think I’m doing a better job of topping off my glycogen stores.
• Logistics: I set out everything I needed the night before, went on a tune-up run the day before (p.s. thanks to Derrick Williamson at Durata Training for some nutrition tips… turns out I don’t need that gel after all!).  I performed my race rituals of solid steak, veggies, some starchy carbs the night before, solid breakfast morning of, and some coffee.

All things said, we were hitting decent paces, feeling good for most of the race.  Save for about a minute at the bathroom around mile 9, the race went very well.  I think that if I keep up the track workouts and get some quality miles on my feet, I can finally get my 13.1 time down into the 1:30s.

Cycle 104

Tempo ride with some intervals… nice and loud!

Warm-up

1. Wheels- Foo Fighters

Workout

1. Harmonic – Unwritten Law
2. Jellybelly – Smashing Pumpkins
3. Sex Type Thing - Stone Temple Pilots
4. Mudshovel - Staind
5. Night of the Hunter - 30 Seconds to Mars
6. Burn, Burn - Lostprophets
7. The Perfect Drug - Nine Inch Nails
8. Up In Arms - Foo Fighters
9. Captain Bligh - Filter
10. Rooftops (A Liberation Broadcast) - Lostprophets

Cool down

1. Wake for Young Souls - Third Eye Blind
2. Across The Sea - Weezer