The golden gate half marathon is the only half marathon in SF that runs across the golden gate bridge, the SF half marathon in July goes into the city and not over the bridge.

The Golden gate half marathon itself starts at Ghiradelli square and begins with a nice and flat run through the scenic marina area.

The climb up to the bridge is challenging and going across the bridge in the narrow pedestrian lanes is not ideal but quite the experience on a beautiful morning.

 

The first hard part of the course is circled is going under the bridge down a gravel road and back up a steep incline to the other side.

I made the mistake of going too fast up the hill as I entered the hawk hillside of the bridge, I would take that whole section slower as it’s elevated, and uneven and use it as a chance to recoup or take on fluid and or gels.

The return leg of the bridge is great as I really hit my stride and felt good, too good.

I paced with another runner and started moving through the gears getting overly confident.

I also neglected to check my mile times out of pride thinking I knew I was on for a good time, which as it turns out I was.

I previously had run 1.36 in the OakTown half so I was aiming for 1.31 this time out.

As we came down the hill off the bridge back towards Chrissy field around mile 8 or 9 I got a rush of blood to the head.

I had been listening to an ambient playlist and decided I would put on my up-tempo running playlist and kick on – 5 miles from home – terrible idea.

I was already going at a slightly faster pace than planned at a flat 7 mi per mile.

I didn’t hold my nerve and started to gun it around 6.15 mi for 1.5 mi.

I began to cramp soon after and then came the Chrissy field section on a gravel trail.

The cramp plus the second hard part of the course with heavy sand underfoot really killed me or I killed myself by pushing it too early.

I slowed way down to 9 mi for about 2.5 mi and felt so demoralized as I got passed by multiple runners.

 

I was cursing everything around me as I suffered on but truth be told this section of the course is terrible as its like running a trail and the timing of it on the back half when people are fatigued is a poor placement for this surface.

I realized complaining gets me nowhere and settled into my slower pace facing the reality that my course management needed work and I had gunned it too early.

Interestingly this also happened in my first half around the same distance, side note – the week after the race I willed myself to do 15 mi using the run walk method 5 mi run, then I hydrated and consumed 3x gels repeated at 10 mi to hit 15 mi total in one go.

I slowed significantly in the final 3mi but I kept coming back to the thought that I had to finish and that all I needed to do was put one foot in front of the other.

I knew that if I did this simple task even at a walking pace my situation would improve and I would finish.

I knew I am an amateur and that progress is not linear, challenges, failure, and setbacks are a sign I am trying not that I should quit.

I started to think of others who were running and wished them well to improve my attitude even trying to encourage a fellow runner which felt at least like some good was coming from my set back.

The finish line began to appear and I found a bit of a second wind managing to finish faster at an 8mi mile pace.

I  crossed the line and the sense of accomplishment for myself and my grandad was great I also raised some money for the American cancer society which was nice.

The feeling after completion is like walking on a cloud and a bit disorientating as you are so exhausted, somewhat dehydrated, and depleted along with a rush of emotion and endorphins for being finished.

In the lead-up to my prep, I managed to squat twice a week and bench regularly despite having 20-30 miles a week of running which is an interesting challenge I find enjoyable.

The day of the race itself I had too much caffeine which could have contributed to me not reaching my goal time along with poor course management which I will learn from next time out.

I finished in 1.36 the same time as my previous half which was bittersweet but a great lesson in how I can improve.

I have a greater desire to improve my running quality and times along with my powerlifting which I now have a coach who will be helping me with this

I know that powerlifting and half marathons can be done together once the plan is set out correctly and modifications are made to manage both activities.

I am currently 8 weeks out from the Kaizer half and I will run faster than 1.36 I know I have it in me, but now it is about sticking to my plan of 4-5 runs a week and hitting progressively faster times.

My main lesosns learned from this race are;
-Do longer long runs weekly-10.5-12 mi. – overcome the wall I hit around mile 9 through exposure to this distance more regularly.

-Do more regular sub 7 min runs  – increase the speed of my faster runs when fast runs are in my plan.

-Prep your meals the week of in advance. – I ate more carbs and dairy in the lead up especially the day before out of nerves which I didnt plan to do. Meal prepping will help avoid eating too much.

-Reach out for training help from those with more experience. – ihave started working with a powerlfiting and run coach to assist me – i’m excited to see what we can do.
-Less caffeine on race day. – I had way too much – caffeine pills are not necessary – my coach recommends a smaller drip of caffeine at regular intervals instead of 1 big amount pre and 1 during the race.

-Get to the start location in more time. – I was on time but I didnt give myself as much time as I would have liked and I was a bit panicked starting – get their 45 mins in advance next time

-Bring sunglasses next run. – I forgot mine and that sucked lol.

-Don’t change your diet so much the week of and eat less 48hrs pre. – Back to previous point – keep my nutrition constant and simply increase carb portions.

 

-Some courses are faster than others, I undoubtedly have faster times in me with more training. I know in time this challenge will make me a better athlete. – knowing i nadvance if a course is suitable for a fast pace will help gauge expectations.

I know powerlifting and running can work together and I will show others how this can be done – exercise is medicine and we can all be fitter, stronger, and more resilient people through the power of exercise.