Monday, 23 March 2009

The Last Post. Or is it?

Some more thoughts on the numbers...accountants rule, OK?
1/ After the Action Heart 5, my time there converted into 1:52:55 on the Lucozade website, and yesterday I only ran 1:53:09. The last few weeks of training didn't unlock a better performance, on the other hand, it was well within tolerance. And my time was 149.7 % of the winner, against 151.6% of the winner at Action Heart. It will, of course, take me forever - at that rate of improvement - to reduce my time to 100% of the winner!
2/ My time for the first mile was about 8 minutes, if fact for the first 5 miles I was averaging 8 minute miles (i.e. running this 5 miles pretty much as fast as Action Heart. Either I was running faster, or there's a lot of downhill up to this point (which is before the plunge down Coalbrookdale).
3/ I reckon that I was pretty much on 8 minute miles all the way to Coalport - about 7 miles, so that's 56 minutes, and the last 6.1 miles then took another 57 minutes - that's 9.34 minute miles. OK, it's a tough uphill slog from Coalport to Madeley, but I averaged 9 minute miles for the 4 miles from Coalport to Stirchley last weekend, so it looks as if I need to do something to supercharge my homeward leg - perhaps the Carbo Gel that I forgot made a difference?
4/ My charge over the last 200 yards gained me 14 seconds on Colin Pheasant, so if I had maintained that pace for the full 13 miles, it would have gained me - let's see, 13.1 miles is 23,056 yards, so divide by 200 and multiply by 14 gives me 1,614 seconds = 27 minutes. That's a finishing time of 1:26, still 11 minutes behind the winner! Encouragingly, though, the same calculation at Delamere would have had me finishing 17 minutes behind, and that over a distance of only 6 miles.
5/ Wendy commented that my running style changed from droop-shouldered shuffling - for most of the way round - to something altogether more dynamic for my finish. Certainly, I was consciously lifting my knees and 'running' on the run-in, and I did seem to pick up speed in two stages, first when I changed into 'running' gear, and then again when I put in the effort and started to sprint. Lesson seems to be that I need to learn how to run. I know that if I could maintain the fast shuffle for the whole distance that I could reduce my time to 1:45, but it seems that, to do better than that, a change of style is indicated.

So, I've run my half-marathon. Where do I go now? I know that I will continue running, but - What is my motivation?
Answers on a postcard, please.

1 comment:

Owain said...

Seems to me, the next thing to do after half a marathon, is a full marathon!