The last time I ran this course, it was in 2014. In my report for that race, I took delight in setting a personal best (1:53:36) in the half marathon. I haven’t reached that time since, but felt I can challenge for it at this year’s Scotia Half.
Training started in April, following my usual pattern: tempo, intervals, long run. I also entered into a UBC-based, Nike-sponsored injury-prevention study whose training program just happened to coincide with that for the Scotia Half. (At least I was drawn into the group that used tempo, intervals, short recovery, and long run. Other participants were performing the same workout four times a week.)
One of the aspects of this training program, which was new to me, was the Cooper test. Essentially, you run as far as you can in 12 minutes. The distance you run can be correlated to VO2 max. Over four Cooper tests, I averaged around 2.36 km, which is considered in the “good” range for my age and gender.
My training overall was solid, and I felt I definitely could go under two hours for the Scotia Half. On the Friday before the race, I picked up my bib and t-shirt. A very minimalist presence, which had me in and out in less than 10 minutes. (I arrived home to find out I was given a large t-shirt instead of medium, but not a big deal.)
The weather ultimately played an adverse role that affected my goal. In the week leading up to the race, it had been sunny with temperatures slightly above normal. The forecast for the weekend called for a ramping-up of the temperature, to as high as 30ºC (86ºF) in Vancouver. Unusually true to form, race-day weather lived up to the forecast. At the start time of 7:30am, I estimated the temperature to be around 20ºC (68ºF), already warm for that time of day, and probably not conducive for a fast time.
Nevertheless, I decided to keep a steady pace of 5:30/km (8:51/mi) and see if I can go faster in the second half. The first 10 km or so was mostly in the shade, but in the exposed parts of the course, it did feel warm. By the time I got to the uphill toward 4th Avenue, I felt depleted. I hung on to my pace until about kilometre 15, when a slight uphill was a little much.
And so it became a run-walk process where I tried to hang on to a sub-2:00 finish, then sub-2:05. I wanted to run out the last 2 km, then 1 km. I felt relieved when I got to the finish and found my brother waiting for me; he had finished earlier, with a PB to boot.
A week removed, I’m ok with how I finished. It’s not sub-2:00, but it’s at a sub-6:00/km pace, which is still pretty impressive. The Scotia Half is always a great race, no matter the weather.
I’m keeping it easy for a couple of weeks, and then back to training, this time for the New York City Marathon in November.
Result (placements based on gun time):
2:03:45 chip time (5:51/km, 9:25/mi)
146/253 males aged 35-39
Even though I’ve run this course before (the last time in 2010), I found that the hills (up and down) made it more tough when attempting to run for a personal best. But I had an almost perfect training cycle, which ultimately paid off with a new PB!
In my last update, I reported that training had been going well so far, especially in the month of May. It extended for most of June even though I had to juggle my runs around other things happening. There wasn’t much change in the format of the training (three days: tempo, intervals, long run with some race pace), so why mess with a good thing?