Been forever since I have posted. I ran the Charlotte marathon and am getting ready to run the Myrtle Beach marathon in February. I missed my 3:20 goal in Charlotte. Here is the race report if you are interested.
Charlotte Thunder Road race report 12/12/09
3:27:47 Chip Time, exactly a 1 minute PR.
My goal was a sub 3:20. I thought I had a good chance for it based on my training and two tune up races. I averaged 73 MPW since May and 81 MPW the last 10 weeks before taper. The two tune up races were a 42:21 10K in September and a 32:25 8K in November. Both races were in Charlotte on similar terrain as the marathon.
It was cold at the start, 27 degrees. It was about 38 degrees at the finish. My Hrmax is 187 for reference. As I was standing at the starting line I noticed my HR was fluctuating between 100-110. I know it was per-race excitement and also knew my HR would be higher during the race then in training. Was also shivering from the cold. Maybe that had something to do with it. Plan was to run by feel and try to run an even effort up and down the hills.
Miles,
1- 7:22 pace 155 HR,
2- 7:48 166
3- 7:23 166
4- 7:36 166
5- 8:01 170
6- 7:39 169
7- 7:39 170
8- 7:32 172
9- 7:34 171
10 7:36 172
11 7:36 172 Up until now I am feeling OK, I am trying to run by feel.
12- 7:48 174
13- 7:54 172 13.1 split 1:40:25
14- 7:52 172
15- 7:42 171
16- 7:55 173
17- 7:58 172
18- 7:54 173
19- 7:57 174 During these miles I knew I wasn't going sub 3:20. My legs were starting to hurt on the downhills. On the uphills my HR was so high I just couldn't push it. My wife handed me a water bottle at 18 and I told her it wasn't going to happen. I didn't tell her that I was afraid of a major blow up.
20- 8:25 172
21- 8:21 175
22- 8:23 175
23- 8:31 171
24- 8:18 174
25- 8:38 174
26- 8:28 176
26.2 – 1:58 181
These miles really hurt. I walked a few seconds about 4-5 times. I never hit the wall, I just couldn't go any faster. My legs hurt so bad I was dreading the downhill sections more then the uphills . The course was relentless. Up and down the whole time and turning constantly.
Final Chip time 3:27:47 a PR by exactly one minute. Here is a elevation profile.
I am left with a some questions today. You can look at my training by clicking on the Running History link to see my LR's and MP workouts.
Why was my HR so high? I have been doing 60 mins plus MP runs almost every week for 6 months. My HR is almost always in the 155-160 range the whole time?
How can I run easy pace 8:15-8:30 all the time at a HR of 135-140 but when I run 30-45 seconds faster my HR jumps so much?
How can I run so bad after the 2 tune-up races and all the miles. 3:20 was NOT a stretch goal. I know I didn't run any Tempo pace or faster workouts. But it was a decision to try to get to the starting line healthy by trading faster workouts for mileage and MP workouts. I had lots of great LR's and MP runs in the last 6 months. I got stronger every month.
I am running Myrtle Beach in 9 weeks. If I can't hit a 3:20 then I will probably set a fall goal of sub 3:30 for a BQ in 2012.