Queensland Half Marathon - RunHalf Marathon


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Brisbane, Queensland
Australia
The Run Inn
16C / 61F
Precipitation
 		Total Time = 1h 36m 24s
Overall Rank = 100/428
Age Group =
Age Group Rank = 12/30
Pre-race routine:

Up at 4:15. Banana & toast & honey and strong coffee. 10 mins stretching and 10 mins ITB rolling and massage on R) ITB esp. close to the knee.
Taping of feet while listening to some great psych up music.
Event warmup:

10 mins slow jogging then Psoas, hamstring, gastroc, soleus and Quad stretching. Followed by 5 mins run with surges, building to race pace by the end of the 5 mins.
Run
  • 1h 36m 24s
  • 21.1 kms
  • 04m 34s  min/km
Comments:

Light rain throughout, but warm - 16'C.
Was extremely pleased in the first 3kms to feel under very light load and NO(!!) R) PT pain. Why? - stretching? great lead up sports massages? (last one Thursday before the race) - perhaps they all contributed to such a pain free start.

Overall time was a bit less than I had hoped (1:35) but pace was amazingly even and HR constant across the race which was good. Felt as tough I was running at sub-MAC but discomfort was appropriate for a lead up race. Had one slump mid race mentally for about 5 mins but otherwise good. Although I may have gone faster I felt my PT was about at limit. By 10km it was noticeable (3/10)but never increased.

Had one Endura Raspberry gel at 10km. They are very liquid so easy to down before the water station and easy to wash down. Drank at every station.


Lap Time Distance Pace/Speed AHR MHR
1 08m 42s 2.00 kms 04m 21s /km 155 166
2 04m 27s 1.00 kms 04m 27s /km 166 169
3 04m 28s 1.00 kms 04m 28s /km 167 169
4 04m 53s 1.00 kms 04m 53s /km 167 170
5 05m 01s 1.10 kms 04m 34s /km 163 168
6 04m 07s 0.90 kms 04m 34s /km 166 169
7 18m 00s 4.00 kms 04m 30s /km 167 171
8 04m 36s 1.00 kms 04m 36s /km 167 169
9 05m 10s 1.10 kms 04m 42s /km 167 169
10 04m 10s 0.90 kms 04m 38s /km 168 170
11 04m 34s 1.00 kms 04m 34s /km 165 169
12 04m 34s 1.00 kms 04m 34s /km 166 168
13 04m 38s 1.00 kms 04m 38s /km 166 168
14 09m 20s 2.00 kms 04m 40s /km 169 171
15 04m 44s 1.00 kms 04m 44s /km 167 169
16 04m 58s 1.10 kms 04m 31s /km 170 173
What would you do differently?:

Run pacing was excellent and as the first "race" pace run for many months I was very happy.
Post race
Warm down:

Icing when home. Bananas, coffee, protein drink.

What limited your ability to perform faster:

Needed more speed-work / leg-speed!!

But given recovery from PT injury this was an acceptable hit-out in advance of the GC marathon.

Event comments:

A course not noted for it's scenery(!) - but essentially flat and the last real hit-out race of any distance before the marathon.




Last updated: 2012-01-31 12:00 AM
Running
01:36:24 | 21.1 kms | 04m 34s  min/km
Age Group: 12/30
Overall: 100/428
Performance: Average
Course: Doomben Racecourse Start & Finish. Trade Coast Drive 'maze' of side streets and Kingsford-Smith Drive to Sugarmill Rd lap twice then home.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4