December 13, 2015: Jeff Galloway 13.1, year 2

Goal D: To finish faster than last year's time of 2:19:36;

Goal C: To finish faster than my PR of 2:03:09;

Goal B: To finish in less than 2:00:00;

Goal A: To have a great half-marathon experience from start to finish!

A year ago, I completed my first half-marathon, in the inaugural year of the Jeff Galloway 13.1 (half marathon).  It was a real struggle, and while I successfully finished, I knew that I could have run it so much better.  Since then, I've run three more half-marathons, building my confidence with each race, starting with the Georgia Publix Half in March (2:05:36), the Teardrop Half in May (2:03:09), and the Hotlanta Half in August (2:05:49).  I set very conservative time goals for each race, focusing primarily on improving my pacing and tactics.  Today's race would be a test of a good year of training, and I worked out a plan to aim for the 2-hour barrier.  

The weather has become relatively warm for December, to the extent that the organizers of today's race sent an e-mail to participants on Friday urging us to hydrate carefully and to prepare to slow down if the temperature rose above 55 deg F.  The organizers were probably rightly spooked by the Savannah Rock 'n Roll Marathon in November, which was run in 80 deg F temperatures, with insufficient water at the stops for the conditions, and was even cut short for most participants.  Sadly two runners died in that race, one on the course and the other at home later in the day.  

At the start

When we arrived for the start, the conditions could not have been better!  48 deg F at the start, with scattered clouds, and no chance for rain for the next few hours.  I felt strong and well-prepared, and my confidence for today was undoubtably buoyed by last week's Eastside Beltline 10K run, at a PR pace of 8:30 minute / mile for that distance.  I chatted a bit with the 2:00 pace runner, who confirmed that he would be running with intervals of 2:00 running, 0:30 walking.  I was a little concerned that he didn't seem to be 100% committed to the program when he said "That's not what I would typically run" but took a position about 10 feet behind him, hoping that he would maintain the necessary 9:00 - 9:10 minute / mile pace.  After the National Anthem and a few encouraging comments from the emcee, Jeff Galloway wished us all well, led the countdown to the start and we were off! 

Only 13.09 miles to go!

The pace leader quickly took a lead in the first few blocks, but faithfully slowed to a walk at 2 minutes sharp, then returned to a run after the 30 second walk break.  However his run intervals were a bit too fast for me to follow.  I felt that he might be running too fast, confirmed when I finished the first mile in 8:42, even though I was about 100 feet behind him.  He didn't seem to slow down in the subsequent miles, but I was satisfied to run on my own, using my Garmin watch to keep me on a reasonable pace.  As I covered the second through fourth miles (8:49, 9:07, 9:07), I felt that I had started perfectly, whereas last year I was already beginning to feel some pain.  I reached the 5K marker at around 27 minutes even - extrapolating to 20 km in 1:48, adding 1.1 km in about 6 minutes, I was pleased that I was on track for 1:54, with a small cushion in the event that I slowed a bit in the later miles. 

I adopted a run : walk ratio of 4:30 : 0:30, occasionally adjusting to avoid taking a walk break immediately before or after water stations, which were consistently at or near the even-numbered mile markers.  In the fourth mile along Freedom Parkway, Rob and Amy Saunooke from Miami, friends of a close friend were there to cheer me on!  We had been at a party with them yesterday afternoon, and I was pleased that I had arrived exactly when I had hoped to pass the location that I had recommended for them. Shortly before making a hairpin turn from Freedom Parkway to the PATH walking trail paralleling the parkway, I heard someone call out to me from a couple of minutes ahead of me - Daniel, aka Kurokitty, author of the blog The Running Cat.  Thanks for the call-out, Daniel!  Daniel is considerably faster than me, so I was encouraged that I wasn't too far behind him.  As I watched the runners behind me on my own return trip, I was pleased to see the 2:10 pace team a few minutes behind me, and didn't spot the 2:30 pace team until I was nearly to the turnoff to the Eastside Beltline.  This was where I started thinking, "This is going so much better than last year!" 

Just after the mile-4 marker, on the PATH trail - thanks to Amy Saunooke for the photo!

Shortly after mile-5 marker

I picked up some speed on a long downhill spur to join the Beltline, and maintained a good pace in the first half-mile of the Beltline as we ran northward enjoying the gentle downhill section (8:35 for mile 5).  I passed Elisabeth, author of Running on E, who was running with a friend in the opposite direction on the Beltline, and she shouted some encouragement as we passed.  Then  I saw Bonnie up ahead, taking several photographs as I passed.  At this stage last year, the 2:10 pace team had caught up with me, but today I was still well ahead of them.  At the north end of the Beltline at the intersection with Monroe Drive, we made a sharp turn onto Kanuga Street, which I knew from last year would be a short but relatively steep uphill block.  Turning left on Virginia Avenue, I got back up to speed.  There were quite a few spectators in this area, and their cheers were very encouraging.  After a long block, we turned right (south) onto Ponce de Leon Place, where we started to make up some of the elevation that had dropped while we were on the Beltline, but I was pleased to reach the mile 6 marker in 9:21, and the 10K split at 56 minutes.  Last year I had reached the 1 hour mark before had completed 10K.  "So much better than last year!" I thought, as my run continued close to plan.  

Tucker Running Club star cheering group Linda Bode Phinney,
 Malisa Anderson-Strait, and Bonnie Youn

In the seventh mile I caught up to a runner named Mark, who had slowed to look for a family member who was behind him.  We ran together for about a mile, for several blocks on St. Charles Avenue as well as the entire stretch on Highland Avenue.  When we passed the 7-mile marker on St. Charles (9:54), I realized that I had slowed down a bit too much, mostly from a lapse in concentration in a gentle but steady uphill mile.  Thank goodness for a little cushion in the earlier miles!  I picked up a little speed on the level section of Highland Avenue, and passed another nice group of spectators at the intersection of Highland and Virginia Avenues.  I sped up a bit more running westward on Virginia Avenue, leaving Mark behind to find his family member.  I maintained good speed on the curve along Park Avenue, and made a strong left turn at the intersection of Park Avenue onto Monroe Drive.  This section was mostly and gently downhill, covering miles 8 and 9 in 9:20 and 8:46.  "So much better than last year!"

On 10th Street, just past mile-9 marker

Shortly after turning onto 10th Avenue, where the Park Tavern stands at the southeast entrance to Piedmont Park, we were greeted by the Phiddipides cheer group.  Phiddipides was established in the 1970's as the very first running store, founded by Jeff Galloway, who represented the United States in the 10,000 meters in the 1972 Olympic Games.  A couple of Tucker Running Club friends, Linda Bode Phinney and Malisa Anderson-Strait, began cheering vigorously when they saw me coming in the yellow Tucker Running Club shirt.  I managed to exchange high-fives with most of the spectators in that section, which gave me considerable strength as a long uphill stretch of the race route began at the mile-9 marker.  I passed the 15K split at 1:25, which was a PR for that distance, having run an Atlanta Track Club 15K in February in 1:27.  Bonnie was there to take photos and we exchanged hand slaps as I passed.  "So much better than last year!" I shouted to her as I passed.  

Hand slap with Bonnie! 

Beyond the 15K split, I took the full walk breaks in this section, which continued uphill as we turned right onto Piedmont Avenue.  The hill was tough, but when I finished mile 10 in 9:23, I was thrilled to be running so well at this stage, with 1:31:33 elapsed.  That happens to be only 20 seconds slower than my PR for the 10-mile distance, set in October 2014.   I quickly did a mental calculation and knew that I could break the 2-hour mark if I could run the last 5K in 28 minutes.  "So much better than last year!!"  I felt good and nothing was hurting, but I was becoming a bit fatigued.  Thankfully, the organizers had arranged for mile 11 to be a long downhill from Piedmont to the intersection with Monroe Drive, into the north end of Piedmont Park, which I flew down in 8:34.  With just over 1:40 elapsed and 2.1 miles to go, I calculated that two more 9-minute miles would get me to the finish line in less than 2 hours, but two miles at 9:30 would be too slow.  Unfortunately the rest of the race route would be net uphill, nothing severe but overall about 65 feet increase in elevation to the finish line.  Here is where the toughness developed from some hot summer runs paid off, as I just kept pushing myself.  As I ran by the dog park, Elisabeth and her friend passed again.   This was the first time that I dared to say "I'm on a PR pace!"  

Mile 12, done! 

As I reached the mile-12 marker, I saw that I had covered that mile in 9:32.  Uh oh, I had to speed up if I would have any chance of finishing in 2:00:00.  Bonnie was there to take photographs again, we exchanged hand slaps again, and I shouted again "I'm on a PR pace!!"  Then Malisa in the Tucker Running Club ran alongside for a moment to encourage me with the news that I was truly on a two hour pace.  

This is the fantastic group that greeted runners after the mile 12 marker!

Malisa Anderson-Strait is telling me that my pace is just ahead of a 2:00 finish!

Linda was cheering like crazy as I approached a friendly gauntlet of employees and supporters from the Phiddipides running store, exchanging handclaps with the entire group as I passed through.  Those supporters were the charge that I needed to tap a reservoir of speed.  Keenly aware of the minutes ticking by, we ran a hairpin along Charles Allan Drive in the park.  Around 1:56 elapsed, we turned right to head to the path along the south side of Lake Clara Meer.  I passed a few other runners in this section, determined to do my best to the finish.  "So much better than last year!!!"  

The last turn was at the Boathouse, heading for the finish.  Last year I was barely conscious at this stage, limping badly and just trying to get to the end of the ordeal.  Today I passed a young woman, accelerating as we turned the corner.  The elapsed time was 1:58 and it seemed like such a long pathway around the south side of the Active Oval.  I could hear the announcer at the finish line and just tried to keep running as fast as I could.  Last year I was walking in this area, determined to return to a jog right before the spectators at the finish line could see me.  This year I was thinking only of beating the clock.  I was starting to believe that I would finish just under the 2 hour mark by "chip time", but hardly dared to wonder if I might finish in less than the 2 hour mark by "clock time".  When I first saw the finish line clock, I could see that the first number was still 1, then as I came nearer, I read 1:59:40!  I thought "Oh my gosh, I might just do it, but I will have to really work hard for it!"  I put every last bit of energy into speeding up as the seconds ticked past 1:59:50, then somehow found even more speed, seeing 1:59:58 as the last number as I entered the finish chute - I did it, I DID IT!!  I celebrated madly as I crossed the second timing mat - I did it  I DID IT  I DID IT!!!

You would think that I just won an Olympic Gold Medal!
Or the Super Bowl! Or both!!

With Jeff Galloway, a few minutes after the finish

And best of all, I didn't feel too badly!  I accepted a medal, bottle of water, box of recovery food, and a light cool-down jacket, and wobbled to the Active Oval where Jeff Galloway was taking photographs with finishers.  I told him that this was my first sub-2-hour half marathon, to which he replied "That's fantastic! And are you joining us next year?" "Absolutely, I will sign up today!" (remembering the $49 discount for registration within the next few weeks).  

Goal D: To finish faster than last year's time of 2:19:36; Achieved, although that wasn't really in doubt.

Goal C: To finish faster than my PR of 2:03:09; Achieved!

Goal B: To finish in less than 2:00:00; Achieved, on the fifth try!!  Chip time: 1:59:48

Goal A: To have a great half-marathon experience from start to finish!  Achieved!!!  This was truly the most important goal.  I knew that I couldn't break the 2 hour barrier unless my attitude was positive for the entire race. 

After the finish, with speedsters Anna Calcaterra and Daniel Yee

Mile splits with relative elevation changes:
Mile 1: 8:42, -4 feet
Mile 2: 8:49, -9 feet
Mile 3: 9:07, +30 feet
Mile 4: 9:07, +28 feet
Mile 5: 8:35, -75 feet
Mile 6: 9:21, -1 feet
Mile 7: 9:54, +75 feet
Mile 8: 9:20, -24 feet
Mile 9: 8:46, -101 feet
Mile 10: 9:23, +65 feet
Mile 11: 8:34, -107 feet
Mile 12: 9:32, +33 feet
Mile 13: 9:00, +32 feet
final 0.16 mile, 1:14 on level ground, at 7:54 minute/mile pace
At first glance, a range of splits from 8:34 - 9:54 doesn't seem very consistent, but when compared with the elevation changes, the fastest split had the greatest net downhill, and the slowest split had the greatest net uphill, so I think that it was a successful execution. I checked my pulse rate during most of the walk breaks.  During the race I was pleased to see that I never exceeded 165 beats per minute in the first nine miles, dropping to 150-155 beats per minute in each walk break.  After mile 9, my range was 174 - 158 bpm, and for last mile, was steadily at or above 170 bpm with the exception of a short walk break in the middle of the last mile, hitting 180 bpm as I crossed the finish line. 

I'll add a few comments as a review for the race.  Strengths:
1) The race was professionally run for the serious runners, yet inclusive enough to encourage slower runners and walkers, staying open for 4-1/2 hours.  
2) The course length was true as far as I could tell, as my Garmin signaled miles within a few feet of every mile marker.  I covered 13.16 miles, but didn't turn off my watch until I was clear of the finish chute (due to my exuberant celebration!)
3) One of the best things about the course is that it avoided some of the biggest hills in town - no Cardiac Hill, no North Avenue hills.  There were some long but gently uphill sections, but they were doable with reasonable pacing.  The finish was about 100 feet net downhill from the start. 
4) Water stations were well-stocked and placed where advertised, which helped with planning walk breaks.  I carried my own bottle of water but could have safely relied on the official water stations.  There were several garbage cans well beyond the water stations, so there was no need to drop the used cups on the roadway, which I really appreciated. 
5) The running surfaces were excellent throughout, with minimal potholes or other road hazards.  The mile-plus section on the Eastside Beltline was great, and the asphalt running surface for the last two miles in Piedmont Park was perfect.  The race route was well-protected by police, especially as we passed through quite a few intersections that are normally quite busy.  
6) Timing mats at the 5K, 10K, and 15K marks gave me a good sense of how I was doing with the official gun time. 
7) The cheering sections organized by Phiddipides at miles 9 and 12 were fantastic!  By mile 9, most runners were probably beginning to feel some significant fatigue, certainly I did, and the cheers and support were fantastic for maintaining my positive attitude.  Even more critically, when I passed the group again at mile 12, they gave me the boost that I needed to keep up the speed necessary to reach my 2-hour goal.  Otherwise I'm sure that I would have let up a bit, just because I was really tired, and then I would not have finished before the 2:00:00 mark. 
8) The weather couldn't have been better!  It was 48 deg F at the start, probably around 60 deg F at the end.  Of course that is a matter of luck, but the mid-December date is probably ideal in catching a good range of temperatures and conditions.  The only downside is that there are many running events around town on the same weekend.  For instance, another half-marathon was run today in Kennesaw, about 20 miles away.

Concern:
The 2:00 lead pacer covered the first several miles much too quickly, as far as I was concerned.  When I saw his chip time posted later in the day, I saw that he finished at 1:58:18, which I suppose isn't too far off overall.  However I spotted him in the final mile on the return leg of a hairpin, and only two runners were still hanging with him at the end.  On the other hand, tracking with my own Garmin, I felt that I was maintaining very close to a consistent 2:00 pace from start to finish, and I think that my final result shows it.  At the start, there was a second pacer who fell behind me early on.  I was wondering if he was "bracketing" the group, but I never looked back to check.  I was surprised to see that he finished in 2:00:17, just about 30 seconds on the clock time after me, so perhaps that had been his role, but remarkably he never caught up to or passed me during any of my walk breaks. 

Weakness:
The expo wasn't anything special.  Although it was nice to see Elisabeth at the Running with Donna 26.2 table, I didn't see any products that I wanted to purchase. 

Overall my review is very highly positive, 9.5 on a 10 point scale.  This is a race that I plan to commit to run every year, for as long as I can manage it.  I definitely encourage others to participate in future years, whether you're new to the distance or a seasoned long-distance runner.