Net Time: 3:04:50
A PB by 7 minutes and beat BQ for my age group (35-40) by 11 minutes.
Firstly, training for the Week 12 of 12. As mentioned previosuly, I felt that I peaked at the right time judging how easy my workouts were in the last 2 weeks (signs of adaptations). I had to patiently control the pace and duration of the workouts (including a 5k race), just to make sure I didn't 'race' my training.
M: 5k Recovery (5:26)
T: 13.5k (av 4:45) including 50mins Progression of 10mins @ 5:20, 5:00, 4:40, 4:20, 4:08. Covered last 30mins at MP, last 20mins at sub-3 pace
T: 10.5k (av 4:45) including 3.5k MP + 6 strides
F: 7k Easy (5:02), 4 strides
S: 12mins jog (6:00 pace)
Total 38k pre-race
Now, the race report:
Arrived at GC airport around 4.30pm (would love to get there earlier but no choice since it was a mileage ticket). Took the shuttle bus and arrived at the hotel. Picked up the bib + chip from Max (thanks a bunch) and went to have a pasta dinner at Surfers Paradise. Tossed and turned at the bed and couldn't sleep until about 1am. Had a weird dream that I was running a marathon carrying a monile phone and at km 10, I received a call from work. Stopped and talked for a few minutes, feeling de-motivated to run and DNF'ed. I then woke up and the clock was showing 4:00 am. OK, it was just a dream and I hasn't started running yet !!
Continue to sleep until about 5:20am, took shower, ate breakfast and took the bus to the race location. Had a mini fiasco during the warm up. I wore a belt which carries race bib and gels and I lost 2 packs of gel during warm up ! Luckily, I brought a spare one and now had 3 pax for the race. Now, I had to re-think about my fueling strategy as I initially planned to take gels at 10, 17.5, 25, 30 and 35k. I decided to rely on sports drinks for the initial part and would take gels at km 17.5, 27.5 and 35k.
I also happened to make the right decision on race gear. Bought a cotton glove after dinner and decided to wear long sleeve top for the run. It was a chilly morning, sub 10 degree and a bit windy in some areas. The course itself was 'relatively' flat (it's not 99% flat as Perth). There were a few gentle undulations along the suburban area and a couple of bridges. Would say it's about 95% flat but some of the slopes could affect your legs, especially after running on a flat ground for a long time. I found that the road is very cambered.
I ran pretty much even split for the first 30k, passing the respective 10k splits in 43:29, 43:31, and 43:45. No stopping at all as I drank during the run. Km 30-40k was harder since I began to feel tired and as we passed Southport, there were a couple of bridges to overcome. During this period, I had to resort to a few seconds walk breaks at the drink stops just to give the legs some rests. My average pace began to slow down to around 4:30s but I continue to dig deep. During this hard patch, I thought about my 3-month old son and how he always smiles. This enpowered me to keep going for the last 2k depsite the heavy legs. I managed to minimize the damage, hanged on to the finish and passed the clock at just under 3:05
5k 21:37 10k: 21:43
15k 21:47 20k 21:45
First Half Marathon: 1:31:39
35k 21:55 40k 22:27
last 2.2k: 9:49
Second Half Marathon: 1:33:11
Net Time: 3:04:50
Av HR: 165 bpm (high 177)
Overall placing: 194 put of 3711 (179 of 2561 male)
Age group placing: 44 of 495
1k splits: 4:20/149, 4:18/159, 4:19/162, 4:19/162, 4:21/161, 4:20/162, 4:24/161, 4:23/161, 4:20/162, 4:23/163, 4:19/164, 4:21/163, 4:23/163, 4:21/164, 4:19/165, 4:25/165, 4:20/165, 4:17/166, 4:22/165, 4:24/165, 4:19/166, 4:20/167, 4:22/166, 4:24/167, 4:18/167, 4:27/166, 4:21/167, 4:27/167, 4:22/167. 4:21/169, 4:22/168, 4:23/169, 4:26/167, 4:23/169, 4:27/170, 4:29/168, 4:24/171, 4:32/170, 4:29/170, 4:27/172, 4:37/172, 4:27/174, 48/178