Race Report: Sioux Falls Half Marathon 2019

The Sioux Falls Half Marathon was set to be our last big scary workout leading up to the Twin Cities Marathon, 18 miles with 13 at marathon pace. Gulp. Melissa and I planned to do 5 miles before the race, and she stayed the night to make the morning easier. Luckily she stayed over, because I woke up to her shaking my big toe as my alarm had been going off silently for 20 minutes. GAH!

We drove to the race start, and it was raining. We set off on our warm up and warm up it was. It was chilly!! I didn't pay attention to our pace because it was so pitch black out, but near the turn around point I realized we were running really slowly, like 11:10-11:20s. And Melissa mentioned she wasn't feeling very well and her HR was crazy high. She was trying to decide if she should run the race or not. Based on how she was feeling and some medical issues she had been dealing with, I strongly encouraged her to not start the race. I know how hard it is for her to run super easy, especially in a race scenario, and I was worried that she'd put herself in a bad position health wise. But I also REALLY wanted to run the race with her. She decided not to race, and we were treated with torrential downpours when we finally made it back to my car. Uff. I said goodbye to her and hustled into the Premier center to find a bathroom and drop by bag.

The race started and it was still raining but I was already soaked and dripping on people so it was NBD. Shortly after starting the race, I knew I needed to use a bathroom. Luckily I found one in mile 2. I think I was in and out within 47 seconds. What was Shalane's record? Coming up on the portapotty, I saw my good running friend Tom and had hoped to catch up with him later. I'm writing this report 2 months removed from the race, so the details are a bit spotty. I can't even remember what my race plan was going to be. I think my goal was to run around 2:05, but clearly my legs weren't having that.

1. 10:37
2. 11:32
3. 10:16

I was really bummed that Melissa wasn't out there with me, but I was super impressed as to everywhere that Kyle was on the race course. It's like he's finally gotten this race down. Every where I looked there he was ready to cheer me on. Wahoo. Miles 4 and 5 had decent downhills, so I think the effort was relative, just a faster pace because of the downhill portion.

I enjoyed running through the falls, got a little teary eyed running by my mom's "spot" but was thankful she wasn't out spectating me in the crummy weather. She had a habit of commenting on how NICE the weather was on years I was cooking my insides while running, so we clearly had two different views on the nice weather. I think she finally got the hang of if it's nice to spectate in, Jeri's probably have a rough day. :P

4. 9:37
5. 9:30








6. 9:54
7. 9:57





 

I continued to leap frog with my friend Tom, catching him around mile 6 I think. It was nice to have some company for a bit. I remember thinking (not when I was with Tom, just while running) that I had way more fun in 2018. Running and laughing with Melissa, and running super fast at that, was significantly more fun than running what felt like hard, but didn't show very fast as far as my watch was spitting out.



8. 9:46
9. 9:58

There is a long slow hill in mile 10 which....sucked as you can see, but I just kept powering up it. I like how this course mirrors the TCM course, so it's great prep for how your legs will handle the final hilly miles of Twin Cities.

 




And mile 11 is a nice downhill. The last two miles I ran as hard as I could, but couldn't seem to find another, faster gear. Even my finishing kick was just... meh. Even though I'm pretty sure I was giving it my all. I guess that's what racing on super tired legs looks like! Meh. Hah.

10. 9:59
11. 9:42



 

After I saw Kyle the final time, I really tried to crank up the pace to finish strong. My heart rate wasn't all that tired, but my legs were just ready to be DONE. 9:30s-9:40s doesn't look that slow but I think my effort was closer to sub 9.

 

12. 9:43
13. 9:35
.23 1:57 (8:32 pace)










I finished 13.23 miles in 2:12:07 for a pace of 10:00.

Race Report: Sioux Falls Half Marathon

Plotting out my training for the Twin Cities Marathon, I was really excited to see a quality long run fall on the day of the Sioux Falls half. While I don't like to all out race SF, I will do it every year, and the course profile is similar to TCM as far as late in the race hills go. 

I had 18 on my schedule, and Jessica was sweet enough to join me at 5:40 a.m. to get the extra 5 miles in. We were about a mile from the bike trail, and it was so dark out. I had to use my flashlight app on my phone because I couldn't find my headlamp, and at one point our conversation turned from fictional murders and dismemberment and turned to real life, local accounts, and quickly decided that perhaps a less terrifying topic was needed, STAT. The five miles flew by, we kept them nice and easy, and we promptly lost each other after we stopped at our vehicles to ditch our Noxgear vests. (She went on to have an excellent, speedy goal MP 13.1 miles as well! She's going to kill it at TCM.)

Next stop was bathroom, bag drop, and meeting up with Melissa, Carter, Kristin, Rachel, and Karissa. I found the ladies, found the bag drop, found another bathroom stop, and we made our way inside. We only had a few minutes until the start of the race (yay, we timed our warm up miles perfectly!) and we were SO FAR away from our correct pace corral. I had planned to run with Kristin and Rachel as it was Rachel's birthday, and she was hoping to come in under two. I thought I could help pace her for part of it, and maybe helping her accomplish her goal would make my hard effort long run not seem so hard. While we were congregating in the corrals, we lost them (they were smart and went under a barrier to get further up!). 

At the start Karissa and Carter took off and Melissa settled in with me. Yay! We chit chatted a bit, I told her my plan for the day, and she said her goal was to feel strong, and maybe come in under two hours. She was also signed up for the 5k after the half to get in some extra miles. I kept us in check pace wise making sure we took the first few miles nice and easy. Melissa is a beast and powers up hills, while I'm a little more conservative with my effort (read: I'm not as strong at them!). It was really nice to have her ahead of me so I could focus on keeping good form like hers, and then she'd slow up a bit at the top to wait for me. We saw Kyle for the first time around mile 3, and I didn't even notice him, Melissa did. Ha.

My goal for the first five miles was to keep it in the 9:30-9:40 range. Nice and easy. 

1. 9:42

2. 9:27

3. 9:43

We made our way downtown, and both Melissa and I commented that this was our favorite part of the race. There are so many spectators, and live music, and the sun is just rising at the perfect spot in the sky, and the energy is just insane. I noticed around this point that despite running ~9:30s my heart rate was low. Like recovery zone low. Yessssssss. As we started to head toward Falls Park, we were a little thrown off by the slow lyrical version of Hallelujah that was being blasted out from some giant speakers. Give me some pump up music man! 

We took some back ways to get toward Falls Park, and then made our way through the park in the normal fashion. I gave Melissa a heads up that my mom would always be at the same spot at the Falls and there may be some tears, but I'd try to hold it together. I felt really strong running through the park, and had to laugh, as yet again, no one was in "her spot". :) 

We flew up the hill at Falls Park and I silently thanked all the Wednesday night group runs for making that hill not feel nearly as hard as it used to! Thanks 605 Running Co. Our pace was a little fast through this area, but it was a mix of flat and downhill, so I didn't attempt to reign us in. Plus the heart rate was still so low, I thought it'd be just fine. Thank you cool weather! 

Speaking of weather: I always joke that this race has terrible weather. Usually Labor Day weekend is just frigid, everyone has a great last long run of their training cycle, and then race day comes and it hits 80 before the finish with heavy humidity. This year we had a crazy hot and humid Labor Day weekend, so I thought maybe we'd luck out. And we did! Once out of every 7 years you can expect this race to be great racing conditions. I've lucked out 3 times over the last 14 years: 2005, 2011, and 2018. 

4. 9:14 (1st GU)

5. 9:20

6. 9:22

The plan for miles 6-10 was to run around 9:10-9:20 pace. Miles 6-9 were mostly flat, especially compared to the previous miles, so it was nice to settle in at this point. I don't know how many times we said, "I can't believe how strong I feel right now!" It was really great. Around mile 8 I did some math and realized I'd likely be just over two hours and mentioned to Melissa that if she really wanted to come under 2 hours, she might need to start her pace pick up around mile 9 instead of 10 as I had planned. She said she was fine and wanted to keep running with me because she felt really strong. I told her that was fine, but suggested that she run strong during the hills in mile 10 and to strongly consider NOT waiting around for me once she got to the top if she felt good. And she did.

Oh, you don't laugh at mile 8 of a half marathon? You're doing it wrong. Obvs.

7. 9:10

8. 9:17 (2nd GU)

9. 9:12

10. 9:21

We hit mile ten and with Melissa off in the distance, I was really excited to crank up the pace a little bit. The plan was to run 8:45s to the finish. I briefly thought if I all out raced the final 5k, I could maybe just squeak under 2 hours, but quickly realized that other than a boost to my ego, that wouldn't give me any extra preparedness for Twin Cities, and it's also not likely that I'll be throwing down low 8s at the end of a marathon, so also not a great goal MP race pace scenario. :P Also, there was the little black cloud over my shoulder saying that I'd probably get hurt trying, so I shouldn't. This was probably the voice of reason, and I listened. 8:45s it is!

I look like I'm running to a rave with all this neon!

I saw Kyle a lot during these miles, and maybe it was because Melissa wasn't there, but I was finally able to spot Kyle myself, AND he actually cheered for me. Out loud! 

I was a woman on a mission and I zoom zoom zoomed to the finish line as best I could. The end of mile 12 and start of mile 13 was a pain, as we were on a small bike path and I had a hard time getting around people, but once the route opened up to the road, I was off! 

I didn't put in my headphones until mile 12 started. That's how much fun I was having. Crazy!

I saw my neighbors near the finish line, and that gave me an extra boost. I came through the finishing stretch, threw my arms in the air, and then wasn't sure when to stop my watch because there was two timing mats and neither was marked.

11. 8:45

12. 8:50

13. 8:46

.17 7:57 pace

13.17 miles in 2:01:35 for a pace of 9:15.

My 14th consecutive Sioux Falls Half Marathon and 37th half marathon. 

This half, as a training run is my 4th fastest SF half. Whoa. 

I found my speedy running friends shortly there after.

Melissa ran her sub 2 (YASSSSSS!)

And Kristin hit her goal time as part of her training for her next race.

 

After the race, it was my goal to drink some beers and cheer on runners! A few people generously donated their beer tickets to me (3!), and I took advantage. I hung out at the 605 booth at the finish line to help cheer in all the runners! Most of my friends were also doing the 5k after so it was fun to cheer them in, as well as the marathoners. 605 Running co. was committed to sticking around for the last runner to finish the race (how cool is that?!) and I was committed to sticking around as long as I could before my stomach needed food ASAP. That ended up being about 12:45 pm. By my calculations, I maybe missed about 15-20 marathoners. Not bad.

I am beyond excited about this performance as it relates to my goals for Twin Cities. It's so hard to wrap your mind around a goal time or pace for a race as long as a marathon. There are so many doubts that can creep into your brain. We haven't had a nice day for a long run yet, they've all felt VERY summery, so it was nice to see how my heart rate looked on an actual cool "fall" day. This gives me all the confidence in the world to go all in for Twin Cities. Marathon PR, I'm coming for you (ooh, that literally gave me chills as I typed it. Man I'm a nerd!)

Sioux Falls Half Marathon Goals

For the second year in a row, I'm not racing the Sioux Falls Half Marathon. I love the race, and I love the race weekend, but I've focused on other fall goal races and will probably plan to use this as a training run for years to come to keep my streak (13 years!) alive.

When I was writing up our training program for TCM I was excited to see that the Sioux Falls half fell on the weekend of an 18 mile long run with 14 miles at goal marathon pace. That seems just about perfect! I edited it slightly to 13 miles at goal marathon pace, as I know there'll be a little break between the 5 mile warm up and the race to gear check my bag and get into the starting corral.

I will say that having to focus on my goal pace and race strategy for the Twin Cities Marathon this early and still this far out from the race put me into a PANIC. Especially because the half is typically warmer, humid conditions, and I wanted to be sure I ran by goal marathon effort instead of killing myself trying to do goal marathon pace on a less than desirable day.

I don't know if I have any actual goal times for this race, since it is a training run, but it'd be nice if the time reflected what I hope to accomplish at TCM, without leaving me feeling like I'd die if I have to do that all over again. I do want to finish feeling strong, picking up the pace the last 5k, and staying steady in the miles leading up to that, particularly on the hillier portions.

I suspect I'll finish in the 1:59-2:04 range, which would equate to my fastest Sioux Falls half since 2011, as a training run. I'd be pretty stoked about that. And I don't even use the word stoked. :P

Sioux Falls Half Marathon Race Report

When I woke up the morning of my 13th consecutive Sioux Falls Half Marathon, I woke up to lightning flashing outside my windows. Friends were texting me worried about the weather. I pulled up some radar and pretended I knew what was happening and thought we were on the tail end of it, so I didn't worry. I picked up Toni and we made our way to the race start. My stomach was super angry and I was in and out of the bathroom a lot. The races were delayed 15 minutes due to the weather, and I'm very thankful for that one extra trip to the bathroom. Phew.

We snapped a picture with the SFWR group and then made our way down to the race start. I had my last bathroom stop, so we ended up being pretty far back. We saw our friend Jordanne and her dad, and she told us to cut and line up with her. Her and her dad were running together, planning for a 10:30 pace, so I had asked if I could join them for company. I knew Toni would be running faster, so she really needed to head up ahead of us! Before we knew it, Kelly shot the gun and we were off. In true Jeri fashion, I refused to run until I crossed the starting line. I'm a jerk like that. Hah.

The bad part about starting inside is that I didn't have satellite signal. And it took forever for my watch to finally hook up with satellite. Toni ran with me for the first half mile which is great, because once my watch did tell me a pace, it was 15-17 minute miles. Toni confirmed that we were running 9:10 pace. Oh. Ok. It's a little early for that. Before I shooed her ahead of me, I had her tell me what distance her watch was at so I knew how far off I was.

I settled in for some miles, and let Toni go on her way. I was footsteps behind Jordanne and her dad, but I knew they had planned to experience their race together, so I just hung out in their presence. The first two miles were pancake flat, so I focused on hitting that nice 10:30 long run pace. I auto lapped my Garmin at the 1 mile marker so I could get accurate paces from there. During mile three there were some up and downhills, and I made sure to keep it easy on the downhill portions so my IT bands didn't get angry. I chatted with a lot of folks as I made my way downtown.



1. 10:33
2. 10:30
3. 10:40

Around 3.5 miles in, I realized I was feeling really good, and my heart rate was super low. Like, recovery run low (averaging 148, usually my long runs are 155-165). So I stopped being so focused on keeping my pace at 10:30 and allowed myself to run a little quicker, especially during the uphill

portions.

4. 10:18
5. 10:30
6. 10:06

I started to see a lot of my friends out cheering on the race in miles 4 and 5 and that made the race really fun. There were some portions of the race in this stretch that weren't my favorite. At one point we ran through a parking lot for part of the route. That's not exactly the best view of our city, imo.





Near mile 5 we got to the Falls Park and ran by the spot my mom has cheered at for years and years and years. I got a little teary eyed heading down to the spot, and then found myself laughing, because for the second year in a row there was no one in her spot. It is *such* a good spot, you can see the runners making their way to the falls, you get a great shot of them coming to you, and there's a great angle as they make their way away from you, hence why she always got that exact spot. I laughed because I could just see her yelling at people to "get out of her damn way" so she didn't miss me. :)



I ran into my running buddy, fellow SFWR pal, and yoga student Holley who was making her way through the replay. I got to chat with her for a few minutes before I hustled on my way.

7. 10:20
8. 10:08
9. 10:12

Miles 7-9 were on stretches of the bike path that I run all of the time. They're fairly flat, so it wasn't hard to pick up the pace a bit. I stopped looking at my watch except for when it beeped the mile markers. I also saw Kyle and his parents during this stretch. Somehow Kyle had missed me at the beginning, so he was stuck twiddling his thumbs until I got to mile 9.

10. 10:23
11. 9:37

Heading into mile 10 I knew we had our last big hill, but apparently I didn't remember last year's route very well. Instead of being a long abrupt uphill that lasted 6 blocks, it was a long slow moderate uphill that went for about a mile and a half. Shockingly enough, I felt really strong and was blowing by people. With three miles left, I put in my earbuds and turned on my iPod. Miles 11 and 12 are still hilly, but more of rolling hills (the out and back portion from the first few miles of the race, essentially), so I just worked on running that uncomfortable tempo pace. I had hoped to get down to 9 or 9:15 pace for the last three miles, but with the hills, that just wasn't in the cards.

12. 9:28
13. 9:13

I saw Kyle in mile 12 and told him he had 9 minutes to get to the finish line. He didn't make it. Hah.







I did see him just a few minutes later with his parents, so that makes it okay I suppose. I knew I was going to be close to my 2:12 "goal" time/race estimate, so I ran in the final .2 miles hard.







.2 1:23 (6:57 pace)



2:13:26 average pace 10:10




I'm really excited about how this race was. I felt great the whole time, and it was the first race I've finished in a long time where I thought to myself "I could totally run another 13.1 miles". Usually I'm saying "thank GOD I'm not doing the marathon!" from mile 6 to 13.







I'm excited for the Twin Cities 10 mile next week and the half in Boston in November!

Race Result

Overall754 / 1379 (54.7%)

Ages 30 - 3479 / 180 (43.9%)

Gender414 / 893 (46.4%)

Avg HR153 bpm

Max HR167 bpm

VO2max32.2