After the disappointment of running the Great North Run, my first Half
Marathon 7 mins slower than I’d hoped for (01:52:32), I’d decided that the best
way to improve my Half Marathon personal best would be run lots of them. The
way I’d carry out this challenge was to tackle it head-on, settling on the
testing but achievable goal of running 12 Half Marathons in 2014.
So it was a cold, wet and windy Sunday morning that saw us lining up at
the start of the first of these Halfs with a few of my Elswick Harrier club
mates. We were wearing our new 125 year anniversary vests to keep us warm. The
mood was good, probably due to the improved forecast which the Met Office had
promised.
Though I wanted to beat my PB I had to be realistic, injury had
prevented consistent running since October and of late my weekly mileage had
been relatively low. Knowing I had 12 Half Marathons to improve on my PB time
took a bit of the pressure off; I just set myself the objective of getting
around in sub-2hrs. Getting anywhere near my PB would be a bonus.
On my mind was the nagging question, which pace would I be able to
maintain for the full 13.1 miles? Always I try to keep my pacing consistent but
with having so much time off lately I’d decided to run by feeling rather than
pace. Having recently read an article that I thought I might try out describing
how to run by effort, suggesting the race is broken down into three zones
(green/yellow/red). To implement this strategy I thought it sensible to break
the 13.1 race into two 5 mile segments and the final 3.1 mile. With this plan set
I’d roughly try to maintain 08:30 mins/miles as the most general of guides. If I
was feeling good, speed up or more likely, if I was struggling I’d slow it
down.
Green zone
As described by the article, to stay in the green zone I would keep the
pace easy and comfortable for the first 5 miles. The half marathon is a
relatively long race and knowing not to be worried about the first mile being
slow, I could use this to get warmed up, find a rhythm and avoid the temptation
to go with the rush at the gun. Using further stratagem my team mates and I
started a little further back than our predicted time, the idea being that you
are consistently going past people rather than being overtaken. This can help
psychologically.
The first mile went by quite quickly, though I was sceptical about the
placement of the first marker. The Forerunner insisted that the 1 mile marker
was really about 0.7 miles, which having only been running for 6 minutes I knew
that my GPS would be correct.
The weather improved and the sun made an appearance, now finding a good
rhythm as the 5 mile point passed by. Analysing my pace so far I was happy to
find it better than expected, I was feeling comfortable with an average of slightly
over 08:00min/mile repeats.
Thus far my only mistake was something I did prior to the race. To cut down
the driving time on race day I had been staying with relatives closer to the
course. Always trying to disprove male stereotypes and being a keen
multi-tasker, I was saying my goodbyes and tying my shoe laces. By the 5 mile
point both laces had been retied.
Yellow zone
Though I felt good I didn’t want to increase the pace with so much of
the race left. Besides, I was running quicker than expected, so if it did turn
out to be too quick at least I had built-in a bit comfort should the pace slip.
By now I was now moving into the yellow zone, my heart rate had increased from the
lower 160’s to the higher 160’s bpm by mile 6. I’d also picked up a new friend,
someone who was running his first Half Marathon.
I’d heard the course is a PB course but was pleasantly surprised at how
flat the course was running. Whilst trying
to remain conservative I felt moving up a gear was plausible hoping that I
wouldn’t have to keep too much in reserve.
Merrily chatting away, the miles between 5 and 10 whizzed by having ran
consistently at just a little over 08:00 min/mile. Still feeling good but now
working a little bit harder, I felt I could keep this pace up until the end. By
10 miles my heart rate had moved up into the mid 170’s bpm. Maths is not my
strong point but having ran a quick calculation in my head I knew that if I
kept this pace I hoped to beat my PB by 5 mins.
Red zone
Good runners will tell you a half marathon is just a 10mile run with a
5km race at the end of it. Now it was this last 3.1 miles I was negotiating and
feeling I could up the pace again I moved into the red zone. I did it
gradually, picking out runners ahead and steadily running them down. If you’ve
ever ran Cross Country you’ll know that’s the technique which is required
because you’re scored on finishing position not time. By now pace had increased
to sub-08:00min/miles, but I felt strong and continued passing people.
My new running partner and I had mutually agreed that after the 10 mile
point as our pace increased we would crack on with our own race if we became
separated. He made his move at 10 miles and off he went. By mile 11 I went
passed him, never to see him again. Now with just 2.1 miles to go at the pace I
seemed to be managing I knew the race would be over in around 15 minutes.
Racecourse now in sight, I knew the finishing line lay just beyond.
Overtaking came quicker now; I noticed there were some tired legs out
there from people who had got off too quick. 1 mile to go, happy that the
previous one quicker again at 07:44min/mile, heart rate definitely in the red
zone 181 bpm.
Finding myself now on the last mile and still growing in confidence,
concentrating on maintaining good form, leaning forward, striking with
forefoot, keeping short paces and the cadence good. With “crank out the
distance, get it done” now my mantra I managed to find yet another gear, moving
into my 10km race pace.
Almost surprised at how close the racecourse is now, I can see the last
turn off that leads onto the finishing straight.
Quick check of the watch, last mile 07:19 min/mile pace, heart rate 187
bpm.
Finishing straight, over the line. New PB!!!
Official race time 01:45:33. Chuffed. Long drive home, cup O’tea and a
shower required.
Satisfied knowing I’d burned 1800 calories I could eat whatever the
hell I liked tonight, which was good as a full rack of ribs and a big plate of
chips is what I fancied J
Race Splits
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg Moving Pace
|
Best Pace
|
Avg HR
|
Max HR
|
Calories
|
|
1
|
08:00.3
|
05:49
|
1
|
0
|
0
|
08:00
|
05:49
|
07:12
|
167
|
210
|
126
|
|
2
|
07:57.5
|
07:59
|
1
|
0
|
9
|
07:58
|
07:59
|
07:24
|
161
|
168
|
131
|
|
3
|
08:11.6
|
08:11
|
1
|
0
|
8
|
08:12
|
08:11
|
07:41
|
160
|
164
|
140
|
|
4
|
08:06.7
|
08:07
|
1
|
0
|
0
|
08:07
|
08:07
|
07:31
|
163
|
168
|
145
|
|
5
|
08:17.6
|
08:17
|
1
|
0
|
0
|
08:18
|
08:17
|
07:45
|
164
|
168
|
148
|
|
6
|
08:14.2
|
07:49
|
1
|
0
|
0
|
08:14
|
07:49
|
07:15
|
166
|
169
|
138
|
|
7
|
08:00.1
|
07:06
|
1
|
0
|
0
|
08:00
|
07:06
|
07:03
|
169
|
173
|
142
|
|
8
|
08:03.8
|
06:41
|
1
|
6
|
7
|
08:04
|
06:41
|
06:43
|
172
|
176
|
129
|
|
9
|
08:05.6
|
07:32
|
1
|
10
|
0
|
08:06
|
07:32
|
07:20
|
173
|
178
|
132
|
|
10
|
08:07.6
|
07:28
|
1
|
0
|
4
|
08:08
|
07:28
|
06:45
|
175
|
182
|
131
|
|
11
|
08:02.9
|
08:02
|
1
|
0
|
4
|
08:03
|
08:02
|
07:23
|
177
|
184
|
145
|
|
12
|
07:44.1
|
06:54
|
1
|
15
|
0
|
07:44
|
06:54
|
06:36
|
181
|
187
|
136
|
|
13
|
07:18.6
|
07:19
|
1
|
0
|
0
|
07:19
|
07:19
|
06:28
|
187
|
194
|
133
|
|
14
|
01:23.4
|
01:23
|
0.21
|
0
|
0
|
06:35
|
06:33
|
06:32
|
190
|
192
|
26
|
|
Summary
|
45:34.0
|
38:37.0
|
13.21
|
31
|
32
|
07:59
|
07:28
|
06:28
|
170
|
210
|
1,802
|
