Race: Capital City Half Marathon
Runner: Coach Keith Laverty
Race Date: 05/21/2023
Location: Olympia, WA
Results: 1st Overall, 1:13:46
Strava Activity Link: https://www.strava.com/activities/9114235125
3 Bests – What aspects of the race did you like the most?
- The fanfare and lively spectators around town, and from their driveways in some residential areas toward the end.
- Easy, straightforward logistics and parking
- The course!
Weird factor – What’s the weirdest thing about this race?
At one water station, I seemed to grab the small water cup a little too aggressively from a volunteer teenager and I basically smashed the cup too much, spilling water everywhere! But still got enough water for what I wanted. I remember this happened during a half marathon in 2019 too, so I seem to have a problem in grabbing water cups gracefully : )
Highlights of your race – What did you do well and enjoy about your race in particular?
Overall pace management over the hilly terrain and race execution. Started fairly comfortable and smooth, then gradually floated away into the lead later in the 1st mile. Then started to work harder heading into the 2nd half including letting it fly for the final downhill mile with ~5:00-5:05 split. Hilly, road courses plays into my strengths as an experienced trail runner and my track/speed background, so I didn’t mind the hills!
Most important course specific knowledge to know about the race
Be prepared for a few good hills and not exactly the best course if you’re seeking a PR! The last mile is a consistent, steady downhill which is an absolute blast!
Aesthetics – Is it a pretty course?
Not bad! A nice mix of some city running but also more rural, countryside streets too. Toward the end, you run through some residential streets and it seemed like everyone came out to cheer (and party!) from their front yards and driveways!
Difficulty – Is it a tough course?
I’d say fairly harder than the average half-marathon course with 500′ of elevation gain. I felt that the toughest section is a constant uphill from about Mile 9.0-10.5.
Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?
All good here! Very well-organized, no snafus. They have a bag check fairly close to the start too, which was very convenient.
Competition – Is there a strong field?
Not particularly but you never know who could show up!
Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.
All pretty simple and straightforward. You can register up until the week of the race. I stayed with a friend, so not sure on booking lodging. There were nearly 1,000 entrants for the half alone though, so you may want to secure lodging at least a few weeks in advance if you can!
Weather and typical race conditions
Mid-50’s and overcast… pretty ideal! The day before was very hot though too, so probably lucked out a bit this year!
Spectators – Is this a friendly course for your friends?
I’d say so! The half is one big loop, so perhaps opportunity to see your runner somewhere in the middle before they reach the finish; however several roads closed off too. Spectating by bike could be a good option too.
How’s the Swag?
Pretty standard swag. A gray long-sleeve with thumbholes and a medal. For winning the race, I received a plaque in a fancy box and a dinner for two at the local Anthony’s restaurant.
The Overall Score – How many stars do you give this race and do you recommend that others run it?
4 out of 5 stars – Well-organized, great community event!
Keith Laverty is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.