Sub 1:30 Half Marathon in 2019 (Read 641 times)

RR Trentham Harriers Club Cross Country Champs

https://www.strava.com/activities/2339894716

This was our club cross country champs. The men did 2 laps of the course, which was meant to be 8.4km - but most GPS's ended up 7.9-8.2km. The women did the same first lap, but on the second did a shortcut for about 6.4km.

We all started at the same time.

The course is relatively flat it seemed, although in reality it was quite a bit more up and down than I expected. Each lap we go through a stream twice, so four water crossings in total.

This was also my first time running in cross country shoes. They quite minimal, with 4 removable front spikes per shoe.

I did a few warmups, and did consider changing to trail shoes as the course is pretty flat. But decided in racing in the cross country shoes.

I'm hoping that I can race around 4:15/km pace.

The start is on flat grass which is cut reasonably short which heads out to the river bank.

As per most races, most of us start too quick. I settle just behind a few people, we're going about 4:10/km pace and I feel fine.

We're go over the stop bank, and then turn right and run beside the drive by the river. My first km is through at 4:20 and I feel ok.

During the second km, I pass a few people, then turn right to go over the stop bank account. There's then this quite slow part over long grass before we head into the bush for a short while before coming out and heading towards the fields. I then run on the fields as we head towards the next bush section, there's a couple of people just ahead of me.  Second km in 4:19.

And I turn in to the bush.  The third km was really slow. At the time I thought GPS was getting lost, but afterwards I realize GPS did a pretty good job, and looking at others on Strava, it is a deceptively slow part of the course. It's mainly through the bush, and I guess it's just slow due to very small up and downs, plus being windy. Most people were 20-30 seconds per km slower in that section.

Near the end of third km, I go out of the bush and it's now mainly grass field.

Third km in 4:51 which seems really bad to me.Fourth km basically gets me to the start/finish. This is across the field, through another small bush track, and then through the stream, and then about 50 metres later, crossing the stream again.

Running through the stream really makes to shoes wetter and heavier. Plus I should have worn shorter shorts for less water retention (I did not learn from the week before). The first cross was moderately deep (shin height), the second was more ankle height.

The course (according to my GPS) was just short of 4km/lap, so through start/finish area. 4th km in 4:33.

First lap was 17:45.

I know I started too quick, it's just a question of how much a fade.

Back over the stop bank, by the river, back over the stop bank and through the bush. I overtake one person during this stage.

There's been a couple of people just ahead of me, but they're now drifting away.

5th km in 4:38, 6th km in 4:43. So I'm about 20s/km slower than lap 1.

I found that 2km really hard. I vaguely thought of just running it easy - it was substantially painful. The two people just ahead of me were now considerably ahead of me.  I could see one of the woman in the distance (their second lap was 2.4km), so I had someone I might catch.

Once again this bush section was slow, the 7th km was 5:12.

I'm then on the field, with about 1km to go. I suddenly feel much better which would be a combination of having finished the deceptively slow bush area, plus I think I can catch the woman ahead of me, plus the brain sub consciously going "I am not going to die, I can go a little quicker".

I soon do go past the woman, through the small bush section - I manage to speed up a little here. Then through the stream, and through the stream again, which slows me a little, and then to the finish which is about 10m short of the start.

Unofficial 37:08, which equates to a 17:45 lap 1, and 19:23 lap 2, which is a rather poorly paced race.

So that's two cross country races in the last two weeks, my leanings are:
- I cannot do time aims. It's not just how hilly it is, but the surface makes a massive difference.
- I'm going to have to start by feel. I need to race by roughly how long it takes. E.g. the previous week was 2km and this week 8km, but I probably raced both at 5km effort, which meant the first race I under-performed, whereas the second race I faded (and therefore under-performed).
- If there's water, wear short shorts.

There's a good chance I'll be racing an inter-club relay on Saturday, which is 3.7km long (no water). Given this will be roughly 16 minutes, I think my starting effort should be pretty similar to my last 2 weeks.

Watson, nice race report, thanks! I raced a cross country in January and it was terrible. i don't have particular intention of going back again (although it's a great workout!)

Haven't run a cross country race since high school, these reports are making me want to!

And yes, as stated, always short shorts. Mine are short enough that if they get wet and bunch up, it looks like I'm just wearing a singlet. That's what you need.

Keen - fantastic! your marathon time suggests a faster 5K. Also the fact that you can long run a marathon and live to tell the tale shows that you've got quite a bit of strength. I'd suggest you try out a 3k or 5k race where you don't follow the watts number, just go out super hard and if you're turning blue for lack of oxygen 2 miles in it means you're doing it right. I strongly believe you can run low 18s for a 5k.

My girls had their school cross country yesterday.  My oldest came 2nd girl, which I was not surprised.  My youngest really surprised me, she was the 1st girl (and she chicked every boy except one).

Flavio - I do want to jump into a 5k to see where I'm at, but it'll likely be a month or so before I can do that with various other weekend commitments. I'm actually kind of ok with that since it'll let me get my legs back under me with some solid workouts before.
Unless I wanted to jump into a 1 mile "fun run" and smoke some little kids and adults who can't make it a full 5k yet, there is really only a single shorter race in the entire state that I know of.
That race is actually at the end of the month - a 1 mile with an "elite" heat and an open category. Looks like they've put both races on Friday night this year, so I might could make it - previously the elite heat was on a Friday night and the open was the next morning. The family is planning on going to visit my parents the day after (a couple hour drive) but I might could make it depending on when we leave.

Piwi - I am, indeed, in tornado alley. There was actually a tornado warning last night, but they didn't develop. There have actually been relatively few tornadoes the last few years - which I'm certainly not complaining about. I've seen the immediate aftermath of a big tornado before, and it's not pretty. Makes me glad we have a little storm shelter in the garage - AKA a "fraidy-hole". 
How did the hill sprints go?

Mark I dont know how short my shorts are but they would have to be at least 6 inches to cover my junk..................

 

Someone crack out that video of the dude finishing that marathon!