Notes
Time: 3:23:17 (PRed 2:30 in comparison to LIM 2012)
Place Bib Sex Age Name Rank Mile6.2 Rank Mile13.1 Rank Mile20 GunTime ChipTime Pace DQ
54. 1074 M 33 Yueqing Li 84 47:47 94 1:42:11 76 2:34:48 3:23:26 3:23:17 7:46
Temperature: 42 (7:00) - 50 (11:00), cloudy
Wearing:
1. perfect for short, pant no good
2. long sleeve fine, short sleeve ok too
3. wearing gloves but no need
4. Kinvara 2 is always best choice for me!
Course: still feel very hilly given I've been training in the hilly Umstead park
Gels: pre-race, mile 6, 11, 16, 20, 23 (six in total)
Body weight: 155lbs (comparing with 163lbs at LIM 2012)
Time split:
- 10k: 47:47
- Half: 1:42:11
- 20 mile: 2:34:48
- Finish: 3:23:17
[Slightly negative split]
Summary of training:
1. 14 weeks (7.22-10.28) [long enough]
2. MPW: < 30 [total MPW too WEAK]
3. lack of speed works: only two 4-mile tempos (pace 7:10 and 6:55, both in final month) [almost cramp in the race due to the lack of speed runs, need to do more speedworks]
4. long runs: 13, 12, 14, 18, 16, 15, 22, 20, 18.5, 19, 11, 16, 20 (count: 6 x 18-20+, 4 x 14-16) [feels like plenty]
5. long run pace: improved from 10:00+ to 9:00- [16-mile long run + final 4-mile mild tempo (pace 8:00) is good]
6. long run course: bridal path at the hilly Umstead park [bridal path is soft for knees, got used to hills can be critical]
7. taper: didn't do long run one week before race (did a tempo instead), it turned out fine! [long run in final week not critical!]
8. Executed LHR at the beginning, but later feels good to forget about it and simply do 9:00- long run with HR 155-165 in the end [LHR doesn't provide speed]