As I sit here and write this I am pretty stoked on how today went! Most importantly I am pleased that my training (self coaching) was just right to get me to achieve today’s personal best time of
1:33:55 (unofficial time) 1:33:54 (official time). In any case I broke 1:35 which was my primary goal! If you were following my previous updates on the 5 week race specific plan I did for RTB head over here and have a look.
Just to give you all a recap here are my previous half marathon times from previous years.
What this shows is with the correct level of training (gradual) you can continue to improve overtime. As I mentioned in one of my previous posts I increased my mileage gradually and my main goal is to be relatively injury free so I can run pretty much all through out the year.
So how did today go? When I woke up around 5:30am first thing I did was check the weather forecast! I live pretty much in central Wellington so looking outside I could see the bays and water was pretty calm and still, It was just perfect. Not much wind and not sunny with a slight southerly breeze! Then I had my usual pre-event breakfast – 2 Crumpets with Peanut butter & a banana. That’s it. No coffee! I usually don’t drink coffee for 24hours if I am doing an event. This BTW makes it all the better when you finally have a coffee after the event!
Put on my running gear got a bag packed for post race and off I went to the start leaving home at 7:30. For this run I decided I not to have music with me – I was more ficused on maintaining my own rhythm and decided to ditch the music (not the first time I’ve done this). Just as I was walking along the Waterfront I saw Hinano was already there and she was warming up! I gave a high-five to her as I passed (I was semi-jogging) and said good luck. Checked in my bag and saw a few of my club runners and chatted for a bit. Then did the final all important pit-stop before starting a slow jog to get my legs moving. I don’t go into a full warm up routine if I am running anything more than 10k. Just a light jog and some easy stretches.
I chatted with a few of the other club runners and I saw Dave (fast runner usually about 1:20 PB) was one of the pacers for the 1:40 group. Just had a general chit chat and said to him “Well, Dave, this would probably be the only time I’d have a chance to beat you eh!” 🙂
Headed over to the start and another of our senior club runners Glen was there, he was aiming to run 1:35 so I said great! Let’s pace each other! There was about an 8min delay at the start and you could see everyone was anxious to get away. Glen and I were just in between the 1:30 pacer and the 1:40 pacer. My aim was to stick to 4:30ish pace no matter what. The race started and off we all went!
There was a massive surge and a whole bunch of people flew past me and Glen in the first km. We were like what the hell? Surely we are NOT that slow? First Km split was 4:22 pretty easy going and I was not going to fall into the trap of going too fast. Second was in 4:24, the third in 4:19 and we go to 5k in 21min 50secs – so far so good we were into a pretty good rhythm. By about the 7km mark we were passing a lot of people and guess what.. they were the one’s who went out like bats out of hell at the start and struggling a bit to keep up the pace. By around the 9km mark I was into a very good rhythm and kept going around the 4:25ish pace which was exactly what I wanted. I had one Gu Energy Gel with me so I took some of that with water as we passed the next water station. I passed 10k marker just shy of my 10k PB! At this stage Glen had fallen back a bit.
About the 11k point some of the Elite runners were heading back! I yelled out encouragement to a few of them that I knew from our club. I passed 13.7kms in 60mins which was also the turnaround point!
After 14km marker I was running at max and fighting the usual pains that comes with running at max. I just kept telling myself that It was only a another 1km to go and so forth! By the 17th Km my left leg felt really stiff and my ITB started hurting this was bearable but my pace dropped to around the 4:30ish mark. I kept pushing and by 19th Km mark Glen caught up to me again! I just ignored the pain and got right behind him and upped my pace. The last 2km was pretty hard and painful but also good because I pushed and was able to run the last Km in my fastest split of 4min 16 to a sprint finish with Glen just slightly ahead of me! Final time : 1hr 33mins 55secs (unofficial) with an average pace of 4min 23secs resulting in a new PB shaving off about 4mins from my previous best time!
RTB Time 2013 on my Garmin
2013 RTB Official Time
Looking at my splits here is what happened. It was pretty even and my strategy to try for even splits worked well. I am glad I went through enough tempo runs in my training as well as my almost weekly 5k races. These are all important in training.
RTB 2013 Splits
So all in all a great day and pretty happy with how everything worked. Next week it’s going to be an easy week and I am looking forward to just hitting some of the local trails and do some easy running! Next weekend 23rd Feb (Saturday) I am running with the Round Lake Taupo relay with the Wellington Running Meetup group. I am looking forward to that which will be pretty fun!
After this event my main goal is the Wellington Marathon! This is essentially what I’ve been building up for the last three years. I am creating a 17 week training plan starting from 4th March 2013 leading upto 23rd June 2013! In between I’ll be doing a few other events as well. Check out my Races and Places page for these!