30-07-2015, 02:21 AM
Well you were right that I was going out at quite a hot pace and it turned out that I did not have the energy to keep it the last 5K.
Here are my analysis of the race, mainly for my self for future reference! This course was really up and downhill and I think that my strategy was wrong. During the warm up I noticed that the first 2K were uphill (24m) and against the wind, around 5 m/s, so I deceided to run this part slower than I planned before the race. However; I think I should have run this part even more slower than I did, 4:07 avg. pace because I might have spent to much energy which I needed the last 5K. The 3rd, 4th and 5th K were downhill 59 meters and with the wind in the back so I ran this part fast (avg 3:55 pace). Then 6th and 7th K were 18 meters upwards and I could not keep up the pace (4:13 avg) and others runners started to pass me. Even though the 8th and 9th K were 20 meters downhill, they were against the wind and I only managed to run at 4:19 avg pace and the last K was really tough 27 meters uphill at 4:25 avg. pace.
This gave me a total time of 42:03 and 4:09 avg pace and the 51th place of 343 runners. The course was total/net downhill 8 meters. According to my GPS the course was 10,14 km but in most of my 10K races my GPS measures the courses around 10,1K so perhaps this one was a bit longer than 10K.
Even though I did not reach my goal I ran around 1 minute faster than the 10K in the start of June so I can be happy with the progress. Also, because of how hilly this course was, I think it was rather difficult.
Here are the laps statistics:
Splits; Time; Cum. Time; Elev. Gain; Elev. Loss; Avg. Pace; Avg. HR; Max HR
1; 4:08; 4:08; 6; 2; 4:08; 159; 189
2; 4:07; 8:14; 20; --; 4:07; 175; 181
3; 3:54; 12:08; --; 19; 3:54; 170; 182
4; 3:45; 15:53; 2; 6; 3:45; 179; 183
5; 4:05; 19:58; --; 34; 4:05; 175; 184
6; 4:13; 24:11; 9; --; 4:13; 185; 186
7; 4:14; 28:25; 9; --; 4:14; 185; 186
8; 4:22; 32:47; --; 16; 4:22; 187; 188
9; 4:17; 37:04; --; 4; 4:17; 186; 187
10; 4:25; 41:29; 27; --; 4:25; 189; 192
11; 0:35; 42:03; --; --; 4:14; 192; 192
Sum; 42:03; 42:03; 10,14; 74; 82; 4:09; 179; 192
I have no idea why my Max HR is so high the first km but it also happens often in my training sessions.
Next possible races:
August 6: 5K
August 8: 10K (very flat course)
August 22: 10K (part of the Reykjavik marathon, rather flat course)
August 27: 5K and 10K
September 2: 10K (flat course)
September 12: 10K (very flat course)
September 22: 10K
September 27: 10K (flat course)
The 10K as a part of the Reykjavik Marathon is the largest race of the year here in Iceland at which I will participate. My question is if I should also take part in the 5K on August 6 or the 10K on August 8? Or would that have negative effects of my training sessions up to the 10K race on August 22 and my performance in that race?
Related to this I would appreciate your suggestions of trainings sessions the next days.
Best regards,
Arnie
Here are my analysis of the race, mainly for my self for future reference! This course was really up and downhill and I think that my strategy was wrong. During the warm up I noticed that the first 2K were uphill (24m) and against the wind, around 5 m/s, so I deceided to run this part slower than I planned before the race. However; I think I should have run this part even more slower than I did, 4:07 avg. pace because I might have spent to much energy which I needed the last 5K. The 3rd, 4th and 5th K were downhill 59 meters and with the wind in the back so I ran this part fast (avg 3:55 pace). Then 6th and 7th K were 18 meters upwards and I could not keep up the pace (4:13 avg) and others runners started to pass me. Even though the 8th and 9th K were 20 meters downhill, they were against the wind and I only managed to run at 4:19 avg pace and the last K was really tough 27 meters uphill at 4:25 avg. pace.
This gave me a total time of 42:03 and 4:09 avg pace and the 51th place of 343 runners. The course was total/net downhill 8 meters. According to my GPS the course was 10,14 km but in most of my 10K races my GPS measures the courses around 10,1K so perhaps this one was a bit longer than 10K.
Even though I did not reach my goal I ran around 1 minute faster than the 10K in the start of June so I can be happy with the progress. Also, because of how hilly this course was, I think it was rather difficult.
Here are the laps statistics:
Splits; Time; Cum. Time; Elev. Gain; Elev. Loss; Avg. Pace; Avg. HR; Max HR
1; 4:08; 4:08; 6; 2; 4:08; 159; 189
2; 4:07; 8:14; 20; --; 4:07; 175; 181
3; 3:54; 12:08; --; 19; 3:54; 170; 182
4; 3:45; 15:53; 2; 6; 3:45; 179; 183
5; 4:05; 19:58; --; 34; 4:05; 175; 184
6; 4:13; 24:11; 9; --; 4:13; 185; 186
7; 4:14; 28:25; 9; --; 4:14; 185; 186
8; 4:22; 32:47; --; 16; 4:22; 187; 188
9; 4:17; 37:04; --; 4; 4:17; 186; 187
10; 4:25; 41:29; 27; --; 4:25; 189; 192
11; 0:35; 42:03; --; --; 4:14; 192; 192
Sum; 42:03; 42:03; 10,14; 74; 82; 4:09; 179; 192
I have no idea why my Max HR is so high the first km but it also happens often in my training sessions.
Next possible races:
August 6: 5K
August 8: 10K (very flat course)
August 22: 10K (part of the Reykjavik marathon, rather flat course)
August 27: 5K and 10K
September 2: 10K (flat course)
September 12: 10K (very flat course)
September 22: 10K
September 27: 10K (flat course)
The 10K as a part of the Reykjavik Marathon is the largest race of the year here in Iceland at which I will participate. My question is if I should also take part in the 5K on August 6 or the 10K on August 8? Or would that have negative effects of my training sessions up to the 10K race on August 22 and my performance in that race?
Related to this I would appreciate your suggestions of trainings sessions the next days.
Best regards,
Arnie