RunRio3 32k was right smack in the middle of my training for Feb 2011's Condura 42k. Thus, it was only fitting for me to sign-up and see how effective (or not) the mileage build-up and addition of new workouts (200-400m intervals, stricter adherence to long runs) from last August to present is helping.
The plan was to stick to 7:00/km as close as possible ---my target full-marathon pace--- throughout the race. I managed to be slightly ahead of said pace at the 10k (1:08) and 21km mark (2:24). I was feeling good at this point, stopping at almost all the water stations and eating a pack of GU gel every hour. I was attentive to sensing my form as well, adjusting in time to stop that left knee from acting up (you really gottta try midfoot running, it works!).
And then, after grimacing through that final incline just moments after leaving the Heritage Park turnaround, it came.
The WALL.
You will see it noticeably in my Garmin stats, particularly on km25 onwards. The uphill climb at Bayani Road had left km25 with a 7:35/km pace. Things started to go bad from there, pace-wise. I was run/walking between 8:00-9:36/km between km26 to 31 then eeking out a 6:54/km on km32 (although km32 only measured 0.79km based on my 305).
I crossed the finish line in 3hours 51minutes. 7:17/km average pace, beating my self-proclaimed 4hour cutoff ---barely.
Not bad.
On the upside, the persistent training (long runs, in particular) that I've been doing had managed to push the WALL from km16 (experienced during my full-mary debut in Milo last July) to km25. I GOT to be happy with that. From hereon, I need to continue on religiously doing my weekly long run to hopefully push the wall further before Feb6.
Not to sound like a broken record, I really really really really need to do some serious hill-training, probably on that forsaken hill on Bayani Road itself if need be.
Congrats again to RunRio for conducting a well-organized race! You guys rock!!!
The plan was to stick to 7:00/km as close as possible ---my target full-marathon pace--- throughout the race. I managed to be slightly ahead of said pace at the 10k (1:08) and 21km mark (2:24). I was feeling good at this point, stopping at almost all the water stations and eating a pack of GU gel every hour. I was attentive to sensing my form as well, adjusting in time to stop that left knee from acting up (you really gottta try midfoot running, it works!).
And then, after grimacing through that final incline just moments after leaving the Heritage Park turnaround, it came.
The WALL.
You will see it noticeably in my Garmin stats, particularly on km25 onwards. The uphill climb at Bayani Road had left km25 with a 7:35/km pace. Things started to go bad from there, pace-wise. I was run/walking between 8:00-9:36/km between km26 to 31 then eeking out a 6:54/km on km32 (although km32 only measured 0.79km based on my 305).
I crossed the finish line in 3hours 51minutes. 7:17/km average pace, beating my self-proclaimed 4hour cutoff ---barely.
Not bad.
On the upside, the persistent training (long runs, in particular) that I've been doing had managed to push the WALL from km16 (experienced during my full-mary debut in Milo last July) to km25. I GOT to be happy with that. From hereon, I need to continue on religiously doing my weekly long run to hopefully push the wall further before Feb6.
Not to sound like a broken record, I really really really really need to do some serious hill-training, probably on that forsaken hill on Bayani Road itself if need be.
Congrats again to RunRio for conducting a well-organized race! You guys rock!!!
congrats sir, you beat your target time.
ReplyDeletetry mckinley hills for the uphills hehe.
thanks James! nagkasalubong tayo sa water station ng Heritage at that time. ang bilis mo talaga! :D
ReplyDeletekitakits!
hey roelle, congrats with beating your target time. tama ka, training would really yield positive results.
ReplyDeleteCongratulations on the 32k man. Thanks for sharing the review. Seems like you got around in a decent time. As far as midfoot running, I have been giving that a go here and there and you know, after you settle in to your pace, it almost comes naturally now. I am loving it. Have a good one.
ReplyDeletenot bad! keep it up..
ReplyDelete