Perth City to surf - RunMarathon


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perth, Western Australia
Australia
20C / 68F
Sunny
 		Total Time = 3h 57m 19s
Overall Rank = 434/862
Age Group = male 18-24
Age Group Rank = 44/72
Pre-race routine:

woke up 2 hours before start, 2 eggs on toast and banana for breakfast, another banana half hour before race start
Event warmup:

very light leg warmup
Run
  • 3h 57m 19s
  • 42.2 kms
  • 05m 37s  min/km
Comments:

first 36km went very well, started at 10.5km/hr and built up to 11.5 to 12.5km/hr after 5km and maintained that pace excluding a couple of big climbs where I slowed to try and conserve my legs.
The 5km from 36 to 40-41km average pace was around 9 to 10km/hr. Hit the wall big time. Possiblly from taking a gel at 30ish mark and again at 36km'ish, also had some powerade at same time so most likly over fed myself. Bit of pushing from a random cyclist Id seen along the way managed to drag me out of it and pushed my pace back above 12km/hr for another 1 to 1.5k's before slowing to 11 across the line.
What would you do differently?:

Work out a much better nurtion plan during training and test it, or at least follow what i did during LSD's (NO GELS DURING RACES, still havnt learned).
Add some speed sessions too training
Taper properly for race, only ran 3 or 4 times in 2 weeks leading upto race
Post race
Warm down:

little bit of walking, lot of eating.

What limited your ability to perform faster:

ability to maintain pace after the 36km mark, mostly due to poor decesions about food and ineperiance at distance (first marathon)

Event comments:

Very scenic course with a nice flat start. Very challenging course for the back 20km, good way to test your training and mental strength.




Last updated: 2011-03-26 12:00 AM
Running
03:57:19 | 42.2 kms | 05m 37s  min/km
Age Group: 44/72
Overall: 434/862
Performance: Good
half marathon split: 1:54:15
Course: very flat first 22-23km, big climb leading into kings park followed by constant climb and decsents. 3 big climbs in last 10km
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3