Month: October 2009

Cardiff Half Marathon 18 October 2009

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Weather cool>cold, sunny, light breeze in parts of the race. Ideal conditions.

Intended to run 10 minutes per mile and get round in 2:10 to 2:15.  After the first split I just carried on and hoped I’d not run out of energy.  I knew if I could keep that early pace I’d get in in under 2 hours.

I grabbed water at all but 1 if the water points, a quick gulp and splash on the head.  Also had a gulp of Powerade half way round.

At 4 miles I was doubting I’d be able to keep the pace, and by 8 miles I was just thinking ‘bring it home’, take it steady and get round. So I was surprised at the consistency of the times.

Felt a blister on my arch/instep after halfway.  Also, just before the 12 mile marker my ankle went over on an uneven path in the park – it was crowded and didn’t see a hole. Didn’t hurt at all at the time but later after the race I was limping a bit as if it strained a few things.

Mile splits:
Mile 1:  9:36
Mile 2:  9:07
Mile 3:  8:46
Mile 4:  10:02
Mile 5:  8:55
Mile 6:  8:57
Mile 7:  9:00
Mile 8:  8:47
Mile 9:  8:43
Mile 10:  9:00
Mile 11:  9:07
Mile 12:  9:20
Mile 13:  9:00
Last 0.1 mile: 1:00
Total watch time:  1:59:20
Official chip time:  1:59:21
BRILLIANT!!!!!

I was aware I was on schedule and checked my watch on the home straight, and it was 1:57:something, so put a spurt on and was very relieved it was 1:59:something crossing the line.

training runs #77 and #78

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Tuesday 13 October

Two short, easy training runs; one first thing, 30 mins / 3 miles southwards along Blackpool Promenade; the other after work 35 mins / 3.5 miles northwards along the Prom.

Perfect weather, gentle run to keep the legs prepared for CHM.

No HR or timing, just easy runs.

training run #76

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Sunday 11 October, 7.16am.

Cool, pre-dawn start, some high cloud, bit of a breeze. Wore orange coat, and needed it for the cool breeze coming off the lake. Aimed for a slow paced 10k run, 2x 5k laps.

Lap 1:  31:03
Lap 2:  30:49
Total time:  61:52

FR50 still not talking to chest strap or PC, so no HR data.

Felt like a nice steady run, and will be reducing distance more before the Cardiff Half Marathon next weekend.  Was surprised at 31 mins for 5k, as it felt like light jogging rather than running and thought it’d be 33-34 mins or slower.

training run #75

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Friday 9 October, 6.28am.

Very cool, overcast, so wore orange coat, hat and gloves!  Aimed to do two medium pace 4k laps.

FR50 would not find HR strap so just have lap times:
Lap 1:  25:16
Lap 2:  25:26

Nice run, little bit tired. Didn’t mind the cold at all – soon felt warmed up.

Now the FR50 won’t find dongle or HR strap… hmmm

training run #74

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Wednesday 7 October, 6.26pm.

Cool, no breeze, but idea for running.  Was getting dark on the 2nd lap.  Aimed for a steady / medium pace 8km.

Lap 1:  23:53  avg HR 142bpm
Lap 2:  24:18 avg HR 143bpm
Total time:  48:11  avg HR 143bpm

Nice run. Tapering.  Had plenty of energy left.

training run #73

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Sunday 4 October, 6.03am

Cold, dark, slight breeze in parts.  Gimme the moonlight – needed it to find my way round the first lap, so good job it was a full moon and clear sky.  Hard to judge pace in the dark.

Intended to do 21km/13 miles, the full half marathon distance as my last long run before tapering for CHM.  Did 2x 5km laps, and 3x 4km laps.  Nokia measured it as 21.2km, and this converts to 13.17 miles.

Felt tired for the 4th and 5th laps.  And afterwards my knees and thighs knew I’d done a distance run!  Carried 500ml water in Camelbak and 10 jelly babies.

Lap 1 (5k):  30:38  avg HR 145bpm
Lap 2 (5k):  30:26  avg HR 143bpm
Lap 3 (4k):  24:12  avg HR 145bpm
Lap 4 (4k):  24:23  avg HR 149bpm
Lap 5 (4k):  24:23  avg HR 151bpm
Total time:  2:14:02  avg HR 146bpm

Nice consistent pace, very close lap times.  Copied the Nokia data below:

Lap time Total time Lap distance Avg.pace
1. 6:36,20 6:36,20 1 km 6:36 / km
2. 6:34,62 13:10,84 1 km 6:35 / km
3. 6:19,75 19:30,58 1 km 6:20 / km
4. 6:34,75 26:05,34 1 km 6:35 / km
5. 6:42,68 32:48,3 1 km 6:43 / km
6. 6:29,64 39:17,69 1 km 6:30 / km
7. 6:25,68 45:43,36 1 km 6:26 / km
8. 6:12,76 51:56,13 1 km 6:13 / km
9. 6:28,82 58:24,96 1 km 6:29 / km
10. 6:11,0 1:04:35,96 1 km 6:11 / km
11. 6:25,66 1:11:01,63 1 km 6:26 / km
12. 6:08,64 1:17:10,27 1 km 6:09 / km
13. 6:08,82 1:23:19,10 1 km 6:09 / km
14. 6:09,48 1:29:28,59 1 km 6:09 / km
15. 6:19,62 1:35:48,22 1 km 6:20 / km
16. 6:08,68 1:41:56,90 1 km 6:09 / km
17. 6:22,83 1:48:19,75 1 km 6:23 / km
18. 6:22,80 1:54:42,55 1 km 6:23 / km
19. 6:13,55 2:00:56,10 1 km 6:14 / km
20. 6:18,72 2:07:14,82 1 km 6:19 / km
21. 6:12,82 2:13:27,65 1 km 6:13 / km
22. 1:18,9 2:14:45,75 0.2 km 8:25 / km

Average overall pace recorded by Nokia is 6:21 per km.

Now, I need to taper and get ready for race day 18 October, but good to know I’ve done the distance.

training run #72

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Friday 2 October, 6.26pm.

Overcast, light spots of rain, mild.  Went for a run after work as I’ll be out all Saturday.  Aimed for 3x 5k laps at a reasonable pace.  Wore Camelbak with 500ml water.

Lap 1:  28:24  avg HR 145 bpm
Lap 2:  29:34  avg HR 149bpm
Lap 3:  30:11  avg HR 151bpm
Total time 1:28:09  avg HR 148bpm

Obviously got tired by 3rd lap and it was hard to judge pace and be sure of my footing in the dark.  A good run.