Around the Bay Race Report 2012

A pretty amazing day!  2:04:59, which was my goal of a sub 2:05 race.

Here's the RR:   I thought my leg tempo and push off was really good for most of the race.  The pace started out around 4:10 and slowly progressed a little down at a time to 7k where I really hit my stride and got to about 4:02 to about 15k were I was still feeling fine and relaxed, then down a few % until the rollers where it got bad for a bit but had people to push me through.

I was upset at first for slowing down so much and having the hills take so much out of me but looking back at it with a better perspective I'm really happy.     Splits were 41, 41, 43 on the 10ks.  I really went slow on the big hill...like not much more than a lope.    The rollers from km 19-22 were tough but I recovered and maintained my sub 4:10 pace again after from 22-25, and even I think the last 3k were decent (though at that point my chest seized up and I couldn't get a deep breath).  Legs were feeling fine and good at that point.    I saw/heard a few friends shout out my name in the last km and that's what I needed for a final push.

I past lots of ppl on the course - I can't figure out how they all  got ahead of me? I was like 5th row back at the start - was there another start for the 5k ahead of us at the same time or something?  I passed a few hundred people in the first few min (BUT wasn't 'going out too fast), and was continuously passing ppl the whole race.   Two tough guys (fast looking guys) who I passed around 7km were able to catch up again on the rollers, but I was able to beat one of them in the last 3k!  The other who may have been sponsored was able to maintain his lead.    There was another guy in green who passed me around 22km and I almost caught him in the end but didn't have an extra gear.    There was one woman who I was racing with/trading places from 18 onwards but she seemed more relaxed - really killed the hills and I lost her on the big one.  

Other than that I As I said I recovered from 22-25.5, which is where the hill training really helps.   Well I got my goal - sub 2:05 even if it was by 1 second! That's what counts, and it is definitely on the track of sub 3 at the marathon.   

After I had my celebratory beer and a nice organic burger at Earth to Table Bread Bar on Locke St.  Good food there!

Looking forward to future goal smashing!

Chilly Half Marathon Report

Start with the goods: Overall: 1:25:48 - 4:04 avg pace (target 4:05).!





Now that that's out of the way here's the report + pics:

Pre-race setup - very organized

We had perfect weather considering (heavy winds the day before) and a nice blue sky to run with. Pretty warm, and just a bit of wind here and there.

Got a parking spot pretty easy, got some caffine, and chilled for chilly to start.  Went for a couple kms easy + a few strides to shake out the system and headed to the front of the pack to get a good spot.   I always believe I seed myself well but I stay competitive and go for the front.  People tend to blow past me-  their mistake, and I let them know it when I catch up in the course... okay no I don't say "haha" but its never fun to be passed.    


5k: 19:46

I didn't exactly stick to race plan though.  I ended up getting caught up a bit in the moment - so much for that.   The pace felt good and you never know if the garmin is accurate (especially at the beginning) so I went out too fast.  KM 1-3: 3:46, then slowed it down a bit just in case it was right, 3:58, 3:55, 4:03 + 9 second (personally I think their first km marker was too short, which would explain the time - I pressed it when i say signs unless my garmin was very close).   Knowing that I was going to blow it running sub 4's I turned it down a bit but not too much to get my body off.  I worked on form, good movement and good foot strike patterns, quick legs etc. 

 

10k: 39:52

Felt light.  But by km 10 I was pushing it a bit too hard.  Again I wanted to tone it down but not too much that I loose the edge.   I passed a few ppl from 5-10km but it was pretty stable.  I miscalculated when we'd cross the start street again so I gave bad directions for my 'crew' to watch me and cheer me on.   

15k: 1:00:12

Then 10-15 (turnaround at 13).  I think the course was or appeared more downhill on the way back.   Avg ks going from 4:02-3:56 in this section, and there was a bit of wind.  This section of the course was pretty quiet but I was happy with the pace in terms of the next km sign comes up pretty fast.  There's nothing worse than when you're already tired and the kms are getting further and further apart.

20k: 1:20:55

15-20k - this is where I slowed the most and prob what you would expect for someone to go out too fast.  I think I did a pretty decent job holding on.  There were definitely times I felt it and times that I let it up a bit for km 16 and 17 (slowed down to 4:14-4:20 - a bit imprecise b/c I stopped pressing the lap button at the signs and relied on autolap) but I wanted to work on a final go.  At 17km as planned I wanted to give it what I had left.   17- 4:06, 18 - 4:12, 19 - 4:09, 20 - 4:05, and then a 3:44 pace for the final kick. 

21.1: 1:25:48

I did manage a sprint, although small.  I was definitely feeling winded and in the hurt zone in the last km.  I really said - this is the end, finish strong, pain is temp, glory is forever kind of deal and it worked.   I continued to pick off a few guys and gals 1 or 2 at a time.  Past another 5 or so in the last few km.  A few ppl passed me at the turn around, one gal, who might have been 3rd, and one other guy around 15km.    I think they had a good 30second+ lead at the end so I don't know if I could have taken them today, but I didn't let anyone re-pass me. 

 

 

So it was pretty consistent and that's very positive.  I guess I was aiming for about 20:25 per 5k so I ended up being 19:46, 20:06, 20:20, 20:33.   Pretty stoked about that.   

Anyways, sorry for the lengthy read!  I think there's a lot of positive out of this and definitely exactly where I want to be.  It was tough and I toughed it out.    I'm glad that I still have so much improvement over last year... things are looking up in my training so time to buckle down and give'r hell for the next two months.

I loved the chilly n beer afterwards.

Post run pics: 

Stretching out with AIS

Free chilly and beer yum!