The Hapalua Half Marathon Recap

I've never posted a recap before, so bear with me.  It may be all over the place as I get my thoughts down.

My husband and I decided to spend the night in Waikiki, rather than trying to deal with traffic and parking early Sunday morning.  This was the best decision ever!  We stayed right in the heart of Waikiki.  We walked to The Cheesecake Factory for dinner, and got way too much food!  And cheesecake to take back to the hotel room!

I went to bed early, around 8pm, but I was waking up all over the place, at least every 30 minutes.  I was so nervous coming into this race.  I think it was my first half marathon outside of RunDisney, and I find those runs so safe and comforting!  And if you do badly you can just pretend you were looking at the entertainment!   I also didn't have my normal crew of runners with me that I am accustomed to, I really missed them!  Just to see a friendly face before the run. I did have my husband and my dog though, so that made it a lot better!

I woke up at 4:30am, for the last time, and got out of bed soon after.  I got ready and decided to head out of the hotel and walk to the start line at 5:00am. I didn't have anything pre-run, except a few sips of a Dr Pepper (I thought the caffeine might do me good!).  My husband and the dog joined me for the walk to the start line, and it was pretty quick, only about 15 minutes away.

As I saw other runners heading to the start I ended up feeling a lot less nervous.  I still didn't feel like a PR was on the cards, but I was feeling better.  

With half of my support crew! (The other half was taking the picture)

The Hapalua has a really fun element, The Chase.  They have a Team Hawaii, that are all local, fast runners.  They get a head start, depending on their PR, then there are a few elite runners that start with the rest of us, at 6am.  Team Hawaii tries to hold onto the lead, and stay ahead.  My husband and I got to see them take off before the race, then I said my goodbyes, and used a porta-potty - last minute nerves!  Then headed in amongst the runners.  It was crazy compared with Disney, a lot smaller of a race, but still a lot of people - and no corals or waves for everyone!  

We started walking and soon I was at the start line and got off to a slow jog.  The first mile was just trying to get around people - there were a lot in front of me and I was just trying to keep it cruisey while finding my way through all of them.

Ready for the race!

I tried to keep my pace easy for the first three miles, and felt really good.  I did think that I may not be able to hold the pace for the whole time.  I averaged about a 9:48 pace for the first 4 miles.

Mile 8 was where my hotel was, and I was hoping to see my husband, but I think he decided to head back and sleep a little more - he was up past midnight studying, so I don't blame him for not being there!  This part of the run got a little tough, and I got a little slower.  At mile 8 I kept thinking just keep going, mile 9 is where the hill is, just get there.

Mile 9 came, and just after that was the hill climb at Diamond Head.  Wow - it was brutal.  I had done it before on a training run, and I am so glad I did.  I knew that after a little while, less than half a mile, that it gets flat for a while.  I really wanted to stop and walk, but I kept pushing on.  When I got close to slowing and walking, I thought of all the women that I follow on Instagram working on their hills, and that they will be conquering Heartbreak Hill at Boston in a few weeks.  If I want to be there one day, I needed to be able to run up this hill and not take a break.  I saw the mile 10 marker and told myself if I needed to I could take a break then (However, I did know from running it before this was where the hill stopped and flattened out).  That mile was my slowest, at 9:34min/mile.

It hurt me a lot, I kept trying to push on.  But I just couldn't will myself to really kick it up another notch.  At about mile 11 it was downhill, so I just tried to keep moving and really let gravity help me out.  I was hoping for a water station, but one never appeared!  But I only had about 2 miles to go.

Right before the finish line I kicked into another gear.  I actually felt good running faster, and think maybe I could have pushed myself a bit earlier.  Who knows?  I don't know if I could have gone faster for a very long time.

I got to meet a fellow Instagramer, which was really neat.  It's great to meet new people!

At the finish I got my first Malasada - an awesome donut type thing, and shave ice - which was perfect after the run.  The Malasada was delicious, but I just couldn't eat that after the run - I stuck with the usual banana.

Shave Ice and a medal!!!

A new PR!

Yes, I didn't mention.  My official time was 1:55:54 - over a minute PR.  I am really happy with this result, especially because of that pesky hill!

My splits:

Split	Time	Distance	Avg Pace
Summary	1:55:54.7	13.15	8:49
1	9:09.2	1.00	9:09
2	8:37.7	1.00	8:38
3	8:41.3	1.00	8:41
4	8:35.6	1.00	8:36
5	8:48.4	1.00	8:49
6	8:45.4	1.00	8:45
7	8:48.4	1.00	8:49
8	8:56.8	1.00	8:57
9	8:55.0	1.00	8:55
10	9:36.1	1.00	9:36
11	8:34.6	1.00	8:35
12	8:45.5	1.00	8:46
13	8:34.8	1.00	8:35
14	1:05.8	0.15	7:27

good runs

Yesterday was a great day.

I wrote about how my long run felt kind of bad.  It wasn't the best run.  My paces were fine, but mentally I just didn't feel it.

Yesterday - wow - my runs felt so different!

I started in the morning with a three mile run.  I had wanted to do 6 x 800m intervals, but I had forgotten my water.  There is no way I am doing that kind of workout, in the kind of heat and humidity we have here, with no water.  So, instead I opted to do a three miler at an easy pace.

It went really well, I started slow, and then decided to push - just a little bit.  I thought to myself if I couldn't get to do a run later in the afternoon that I would at least be happy with a three mile run at a bit faster of a pace.  I tried to stay comfortable, and lucky for me the wind was at my back for the last 1.5 miles - so it felt warm, but a bit easier!

The splits:

Split	Time	Distance	Avg Pace
Summary	26:42.7	3.00	8:54
1	9:32.5	1.00	9:33
2	8:43.4	1.00	8:44
3	8:25.2	1.00	8:25
4	:01.7	0.00	9:37

During the day, I went to the optometrist, as I need new contact lenses.  He dilated my pupils.  Which made them super sensitive to light, and I went home to rest.  (after a huge dilemma with a dead car battery and my husband trying to change it, but the old one was corroded in place - luckily he was able to.)  

After sleeping for most of the afternoon (which I love and am so glad I had a reason to, so I didn't feel guilty!)  I got up, had some coffee and then decided that I would attempt the 6 x 800m.  

My 6 x 800m is meant to be run at 10k pace.  Now, I have run a couple of 10kms races before, however they are always before a half marathon (thanks Disney) and I always take them super easy.  I have run one during training that was a bit faster, but I think I stopped a few times during it, and subsequently paused my garmin.  Anyway, the point is I have been basing my 10k times of this - around an 8:35 pace.  I wanted all of my 800m repeats to be around the 8:20-8:30 pace.

I set out with a one mile warm up, then went into the repeats.  The first one I tried to hold back.  When the buzzer on my garmin goes off I want to run fast.  I tried to hold my pace, and kept trying to keep it at around 8:30.  The second mile was exactly the same.  I felt myself keep trying to speed up, but I tried to slow down - focus on my breathing, and try to relax at a slightly faster than normal pace.  The third I decided to go a little faster, telling myself after my recovery period I could stop and take a little rest, if I wanted.  When I run repeats, I like to run on a running/biking path right near my house.  I go up one way, then turn around and come back home - a nice out-and-back.  Once I turned around, the wind was blowing straight towards me, and it cooled me down so I felt like I didn't need that rest I had promised myself.  I pushed on.  Now, I do have issues with wind.  It feels that you are working so much harder to keep the pace that I never know how fast to actually run.  I had been trying not to look at my watch, and just ran, I checked my watch half way through and was at about an 7:55 pace, so I tried to slow it a little.  The fifth repeat, I decided to go a little faster, but keep it in check, as I still had one more repeat to do.  The sixth repeat I went at the same speed as the fifth, but for the last half I tried to go faster, and finish fast.

My splits:

Split	Time	Distance	Avg Pace
Summary	54:15.0	6.20	8:45
1	9:32.9	1.00	9:34
2	4:10.3	0.50	8:21
3	2:02.7	0.20	10:14
4	4:05.7	0.50	8:11
5	1:58.0	0.20	9:50
6	4:01.7	0.50	8:03
7	1:58.5	0.20	9:53
8	3:59.9	0.50	8:00
9	1:56.0	0.20	9:40
10	3:57.6	0.50	7:55
11	1:58.6	0.20	9:53
12	3:38.8	0.50	7:18
13	1:58.3	0.20	9:51
14	8:56.2	1.00	8:55

I am so happy with this run.  Every 800m was faster than the last.  I would have been happy if they were all at the first 800m pace.  Now, I am not sure if I am running this correctly, but I am happy with my effort.  My legs felt good.  I am trying to listen to my body and not go too fast too soon.  This is my last 800m repeats before the half marathon, and maybe for my next sets I will try to bump up the speed a little, maybe to keep all of them at around an 8minute/mile pace.

another long run in the books

My friend had a birthday-do on Saturday night.  It was in Waikiki, and I live on the North Shore.  It's maybe a 45 minute drive without traffic. (Bahaha.  There is always traffic).  I was planning on doing my long run Sunday morning, but with a late night I realised this probably wouldn't happen.

I felt off Sunday afternoon/evening.  I just wasn't feeling it.  Not sick, but just not right.  I decided to leave my run for the day, take a rest day and try for Monday morning.

I woke up Monday and knew I had to get in my long run.  It is less than two weeks until The Hapalua Half Marathon, and if something comes up this weekend I needed to have this long run in the books.  

I wasn't motivated to run.  I had to do my longest run in quite some time, probably since the Disneyland Half back in August.  It was scheduled to be a two hour run.

I started off nice and slow, just keeping it easy.  This run is all about time on your feet, not how fast you can go.  I wanted to run for about 7 miles, then climb a hill for at least half a mile, then head back home.  However at about the third mile my stomach was feeling off, so I looped around to find a bathroom (TMI?!, which I found at mile 5.  I then started up again, this time heading for my trail where there is a nice hill.  I ran up it a little, but honestly it probably wouldn't even count.  I then headed back home.

It was a tough run.  It was lonely.  I don't listen to music since I lost my iPod back in May last year, and haven't been able to get a new one.  I run alone.  I have to deal with the doubts in my head.  The last 15 minutes were especially hard.  My legs feel ok.  I am running easy.  But my head is telling me this is awful.  It is hard to push through it.

I managed to ignore my doubts and push on, and now I have a two hour run in the books!  The best thing is I know I can complete the half marathon, even if it isn't my best time - and that is reassuring!

getting nervous

I have run half marathons before.  I think The Hapalua will be number 6.  My last one I finally managed to break 2 hours.  I wasn't really training to, I just knew I wanted to break 2 hours.

However, this time I am getting very nervous about my times.  The Hapalua has Diamond Head at mile 9 to run up.  It isn't much, probably about half a mile and 150 feet of elevation gain.  However that is way more than I am used to, with any of my races.  (I have done most of my runs in Florida after all).

I went to Waikiki over the weekend to give Diamond Head a go.  I am so happy with the choice to do this.  Diamond Head isn't too bad.  Though, I did start it at around mile 3 or 4, so my legs were still fresh.  Like I said, we don't get to the hill until about mile 9 in the race.  There is a nice downhill after, and really, it is pretty much flat or downhill until the end of the race - that shouldn't be too hard.

In a nutshell, my worries:

• I worry that my long run pace is too slow. (I'm averaging a 9:30min/mile for the long runs)
• I worry that there is a hill - at mile 9.  Are my legs going to be able to handle that?
• I worry that when I do mile repeats at race pace I have trouble sticking to 'race pace'.  I go too fast.  How will I be able to keep on track?
• I worry that I won't break 2 hours again.

That's it.  I think this is the first time I have put in dedicated hill runs, tempo runs and intervals into a training plan.  I haven't just been going out to run.  I have been following my plan (mostly).  That's a good thing.  So I guess an over view of the good things:

• I have been training 5 - 6 days a week - consistently.
• I have been doing hills, tempos, intervals, long runs.
• I have been resting and foam rolling.
• I have practiced on the course.

Maybe I am just over-thinking everything!

One thing I know for sure - I am excited!!

weekly recap - week 8

Monday:

• Afternoon run, at an easy pace: 3 miles.  (8:50 min/mile) 
• BBG Workout - Legs & Cardio: Week 2

Tuesday:

• Rest day

Wednesday:

• Morning run, at an easy pace: 3 miles. (9:33min/mile)
• BBG Workout - Abs & Arms: Week 2

Thursday:

• Evening run, faster than tempo pace: 4 miles. (8:25min/mile)

Friday:

• Afternoon interval run, 5 x 800m: 6 miles. (8:45min/mile)

Saturday:

• BBG Workout - Full Body: Week 2
• Easy hike/walk: 3 miles.

Sunday:

• Early morning run at an easy pace: 4 miles. (9:49min/mile)
• Afternoon bike run, very cruisey: 8.18 miles.

Weekly mileage: 20 miles.

My calf was feeling sore on my Sunday run, so instead of a long run I decided to play it safe and  cut it short.

tough choices

To run or not to run.

I woke up to go on my long run.  I didn't feel like going.  But I went.

However, as soon as I started I felt a little niggling pain in my right calf.  It didn't really go away, and I decided to run for two miles and see how it felt.  After the two miles I stopped, stretched a little, and started running again.  It still felt a little sore, so I decided to head back home.

This was a tough decision.  But basically it comes down to if I want to get injured or not.  I think I'm training at too fast a pace, my body isn't ready for it yet.  I need to slow it down and not injure myself.  I want to keep going, I want to try my best, but I need to hold back a little.  I know a lot of people will push through the pain, it wasn't too bad and kind of subsided when I ran.  But if I stopped, then restarted the pain would start again.  I asked myself, who am I competing with?  The answer: Myself.  And I can't beat my old self if I get injured.

Sure, I wanted to hit 30 miles this week.  But I didn't run yesterday, because of the same little pain.  I am happy with my choice of not running.  I think I will take it easy this week, and then ramp it up again.  I haven't really had a cutback week yet, so I think it is what I needed.  I still have four weeks until my half marathon, so there is plenty of time to run!

My splits from this mornings four mile run:

Split	Time	Distance	Avg Pace
Summary	39:15.7	4.00	9:49
1	10:09.5	1.00	10:10
2	9:56.0	1.00	9:56
3	9:37.6	1.00	9:37
4	9:32.6	1.00	9:33

This run was still tough, my legs were a little heavy (plus that small pain).  I started out slower as I thought I might be running up to 12 miles.  I'm happy with it though.  Not all runs can be perfect.