Semi-Marathon de La Cote Race Recap

This morning I woke up bright and early for the Semi-Marathon de La Cote. I signed up for this half a few months ago when I saw that it was on the same day that my training plan called for 13 miles. Since this was the race’s inaugural year, I didn’t know what to expect.  However, the website promised gorgeous views during the point to point run from from Allaman to Nyon.imageSince my starting block didn’t start until 10:39, I was able to sleep until 7:30. I spent the next 45 minutes foam rolling, stretching, sipping Nuun and coffee, and making sure I had all my gear. Mary volunteered to meet me at the train station and spend the morning cheering along the course. We spent the 30 minute train ride catching up while I enjoyed my banana, oats and the last of my Whole Foods Almond Butter.  IMG_2076IMG_2075

We arrived at the starting area with 30 minutes to spare (i.e. perfect timing).  The weather was cool, 60 degrees and a bit overcast, which is perfect running weather in my opinion. Mary hugged me goodbye and headed back to the train so she could cheer further along the course. Luckily she made some friends on her way back to the train station.

After saying goodbye, I ended up making friends with some guys from Geneva Runners before moving into my starting block area. The organizers did a great job with the starting area making sure there were plenty of bathrooms, clear signage for the bibs, bag storage, and the starting area. Like most other Swiss races, they also had a warm-up area where participants could participate in a dynamic warm-up. Each block started three minutes apart to keep the course from becoming too congested. IMG_2077

IMG_2080 IMG_2086I used this race as another opportunity to test my marathon race day outfit. I’ll be wearing this entire outfit, from head to toe, in two weeks for the Berlin Marathon. It has served me very well! As the group before us crossed the starting line I realized I had three minutes to figure out how I wanted to treat the race. Would it be a long run or would I use it as a confidence booster? I knew that the course included a flat to downhill start followed by gentle rolling hills for the middle miles and a gradual climb between miles 8-10.

Instead of stressing out, I decided to take a deep breath and just let my body and legs choose for me. Instead of a time goal I vowed to do two things: not walk and not allow a 7 minute or 10 minute pace to show on my Garmin. Those are two paces that were far too fast or slow for a strong training run, regardless how strong or weak I felt.

At 10:39, on the dot, our group crossed the starting line.

IMG_2087 The views were absolutely breath taking. I turned on my playlist and just let my legs and heart do the work. My legs felt incredible and I had to hold myself back when I saw the number 7 show up on my Garmin. I told myself that it was important to hold back if I wanted to last the entire half marathon.

IMG_2088 IMG_2089 IMG_2090 

The splits for first 5k, the downhill portion, were fast but manageable. I felt so good that I skipped the water station at the 5k point as I’d barely sipped any of my water. For the rest of the race I took water at each of the water stations, 10k and 15k.

Mile 1: 8:39

Mile 2: 8:41

Mile 3: 8:50

As I entered the middle miles I knew that I should see Mary once or twice and could use the rolling hills to slow my pace. The miles flew by as I spent time watching the right hand side of the road for Mary and enjoying the lake views as the path took us through small villages. IMG_2093

I saw Mary for the first time around mile 4, just past this sign. It was so fun hearing her scream my name and wave to her with a huge smile on my face. I felt absolutely fabulous!

ashley 9kI told her I’d see her farther up the course, continuing on along the gravel path. I recognized parts of the course such as Rolle, from day trips we’ve taken previously. The course didn’t have many spectators but there were always people in the small towns cheering from their door steps and windows.

Mile 4: 8:52

Mile 5: 9:11

Mile 6: 9:20

Mile 7: 9:23

Mile 8: 9:12

I started watching the right side of the course just past the 9 mile marker, knowing that Mary was going to cheer around the 15k point. I actually saw her before she saw me, noticing her Cigar City Brewing Company shirt out of the corner of my eye! Ashley 15k

I still felt great at this point though I was starting to get quite hot. The course was now in the full sun, save for a few trees here and there. I told myself that this is when I typically become weak during a race, telling myself I need to walk. While I fully respect people who can walk run a race, today was a day when I wanted to prove I could run the entire course, pushing through the tough spots. I noticed the gentle climbs in my thighs and hamstrings but felt strong, considering my pace. Once passing Mary I knew that I only had 4 miles left, less than 40 minutes. In order to make sure I didn’t get into my head, I switched my Garmin to watch mode.

Mile 10: 9:37

Mile 11: 9:30

Mile 12: 9:22

Mile 13: 9:46

As I passed the 20k point I told myself not to start sprinting as I didn’t want to risk pulling or straining anything. The energy of the crowd pushed me through as I crossed into a small park and stadium, towards the finish line. I crossed the finish mat, pushing stop on my Garmin and then continuing through the finish line in search of some much needed water, banana, and medal.

IMG_8066 IMG_8067I looked into the crowd, in exhaustion, to see that Bo and my co-worker Ema were cheering at the finish line. IMG_8068I was hot, sweaty and exhausted but my watch said 1:59:57! After years of months of hard work, I broke 2 hours.

IMG_2097 According to DataSport, a few minutes later, I saw that my official time is 2:01:23. Note to self, do not stop until you cross all the finish mats. Oh well, 2:01:23 is a 2 minute PR versus the Geneva Half Marathon.

While some people said that racing a half isn’t smart just 2 weeks before Berlin Marathon, I know myself better than anyone else. This race was exactly the confidence booster I needed before the marathon. I didn’t walk one time, my fueling strategy worked perfectly, my music kept me motivated and anytime my body started to ache I reminded myself that it’s a normal feeling during a race.

Today I ran the strongest half marathon ever and I owe that to the Run Less, Run Faster training program and the motivation of all of you! You’ve told me that I’m stronger than I thought for years and finally, I believe that too!

Bring it on Berlin, I’m ready and more pumped than ever before!

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19 Comments

  1. Theodora September 14, 2014 / 9:28 pm

    Great race even if your time isn’t what you thought it was! And…you are stronger than you thought and HAVE been for years. Amazing what you can do when YOU believe that 😉 I know that you’ll have a fire under your ass for sub-2 now and it’s totally within reach after your marathon!

  2. Shauna September 14, 2014 / 9:29 pm

    YESSSSSSSS!!!!!!

    I am so excited for you. Fantastic accomplishment and how amazing that it just showed up as the natural result of your hard training. Bask in the glow of that sub-2. I do not care what Athlinks shows. 😀

  3. Laura September 14, 2014 / 9:56 pm

    CONGRATULATIONS!!!!! So excited for you to PR even when you weren’t necessarily looking to go fast at the beginning of the race. Sometimes it is all about just seeing how your legs feel and then taking it from there. I am so happy that you got such a big confidence boost right before Berlin, too… you are going to kick butt!

  4. Mimi September 14, 2014 / 10:58 pm

    What a great way to prepare, especially with your tough travel week coming up!
    Can’t wait for Thursday in ATL!
    XOX Mimi

  5. Pam September 15, 2014 / 1:10 am

    Congrats on getting your sub 2 half. Run Less Run Faster is the way I have trained for the last few years and today I received my acceptance into the Boston Marathon for 2015 so it really does work. Can’t wait to read your review of the Berlin Marathon. That race is on my bucket list.

  6. Caitlin September 15, 2014 / 2:23 am

    So proud of you Ash – so inspiring and amazing to watch you come this far!

    • ashleyd September 16, 2014 / 6:04 am

      Thanks! I saw your note and will definitely be donating! Congratulations!

  7. Kathy Q September 15, 2014 / 8:19 am

    Well done! You have been having a great training cycle and you are well-preprared for Berlin! I am really intrigued by Run Less, Run Faster, thinking it might help me avoid injury again….glad it has been working for you.

    • ashleyd September 16, 2014 / 6:03 am

      I will do a full review of the training method after Berlin Kathy!

  8. Ashley September 15, 2014 / 12:15 pm

    Absolutely amazing! Berlin is shaping up to be something spectacular!

    • ashleyd September 16, 2014 / 6:02 am

      Thanks! I hope so!

  9. Katie September 15, 2014 / 2:20 pm

    Yay!!!! Way to go!!!

    • ashleyd September 16, 2014 / 6:02 am

      Thanks!

  10. bethan September 16, 2014 / 6:10 pm

    Congrats on breaking two hours! It sounds like it was a fantastic race, love your strategy and attitude to the whole thing!

    • ashleyd September 17, 2014 / 5:58 am

      Thanks! It was so much fun! I only hope Berlin is a similar experience!

  11. Kristine September 16, 2014 / 10:41 pm

    GREAT RACE! Loved reading your recap too. Congratulations on pushing it hard and feeling amazing – inspiring! You’re going to run so strong in Berlin!

    • ashleyd September 17, 2014 / 5:59 am

      Kristine you’re the sweetest. I SO SO SO hope I have an AWESOME Berlin experience!

  12. Alex September 26, 2014 / 1:29 pm

    Congrats!! I studied abroad in Geneva, but lived with a family in a tiny little town outside of Nyon. Those race pictures are a bit of memory lane!

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