Notes
aahhhh....
monkey off my back.
not a fast run, also not a hard run.
ran by heart rate - tried to stay at 143 or less until 32k (ended up crossing that line closer to 29k)
basically a mobile visit session
greg/michele/alex to start
sara/katherine through the park
chad/tom/steve through the rest
special appearance by doug alward who was having a tough day and had to listen to my duck joke
was hoping to catch up to Josie - she finished with a 3:35
end of the race got johnny out of ambulance and on his way home - seems like he made a great decision to bail, I'm worried about his leg,
the 3:30 pace panda blew up on oliver and was dead on the side of the road :) (he lost his head - found after a couple of days of searching)
more later....really happy with today
a few more thoughts - this will take some time.
- Colleen, Hannah, Jonathan, Louise, Clare. Amy all at the end - great support
- on race support from Gord, Daniel, Hicham, Tom,James, Greg and a couple of other people that were yelling at me and I couldn't see
- post race massage took way too long, however it was really worth the $20 - need to do that again.
- race pictures make me look like I was suffering- not matching what was going on in my head- interesting.
- garmin shows my left / right balance was bad the whole way - about as bad as I have seen it.
- tossed water belt to deb on second pass - felt much lighter at that point, I think this needs to be my last race with the belt if I am aiming for speed...
- took gels every 30 minutes , had one bottle of water and one with a double shot of nuun
- did a fairly good job on tangents - probably hit about 50%....
- keith and connie finished together about 6 hrs - so happy he made it :)
- med tent people said they had been very busy, much more than last year in the cold rain.
- runalyze now at 102% readiness :)
5k split notes
split time avghr
5k 27:27 131/78% - very easy start with Greg, Michele started to run a bit faster after the corner of yates/cook
10k 26:54 134/79% - a little faster, running through the park with Sarah and Katherine
15k 25:49 138/81% - a little faster, started looking for Tom, Chad, Josie in this section
20k 25:02 138/81% - and a little faster still very easy, caught up with 3:45 pace group
25k 25:23 143/84% - steady, past the 3:45 pace group, caught up with Tom, Chad and Steve
30k 25:49 144/85% - steady, running with Tom, Chad and Steve back through the golf course
35k 27:12 146/86% - slowed down a little - caught up with a Panda with no head and Doug Alward who was struggling - decided to take it easy and help him get to the end, following Tom,Steve and Chad through the corners
40k 27:04 150/88% - nice and easy with Doug - left him at Terry Fox to run in with Tom
42.2 147/87% - finished up with an average around 5:30 for last 2k,no real sprint left in my legs when I tried, although wasn't feeling very bad, just tired - no fear of bad cramps - lots of bodies in this section as usual
-------Planning Notes from before marathon
Sept 26 planning
A goal: Boston qualifier
B goal: PB
C goal: finish the damn thing
A planning
need a 3:30 (3:35 - 5 minutes https://www.baa.org/races/boston-marathon/enter/qualify)
10k splits
53:20 (5:20) (memorial)
50:00 (5:00) (willows)
50:00 (5:00) (mcneil bay)
48:20 (4:50) (breakwater)
2.2k 9:54 (4:30)
Total: 3:31:34 - I would be happy with this
B planning (PB 3:49 or under)
10k splits
55:00 (5:30)
55:00 (5:30)
52:30 (5:15)
52:30 (5:15)
2.2k 11:00 (5:00)
Total: 3:46:0 - I would be happy with this
C Planning (finish)
assuming that the 5:30 pace is manageable
10k splits
55:00 (5:30)
55:00 (5:30)
55:00 (5:30)
55:00 (5:30)
2.2k 11:00 (5:30)
Total: 3:52:06 - I would be happy with this if it comes to be....
or....through pace out the window and run by hr...
32k with a limit of 143, then steady rising to the end.....
need to get comfortable with what pace 143 gets me....
from tempo run on Monday,sept 23, it looks like 143=4:50
from long run Sept 28, avg 134 = 5:17 with a couple of hard k's at the end
need to try this run again next week with no surging