A shortish warm-up of around a mile running down to the start if you include the strides. The race started and I hit the front with a couple of other runners for company. By the time we hit the first km there was still 3 of us together but shortly after that reduced to two leaving me and Steve McKeigue together. After a left turn we started the lollipop section of the course. Through 2km and still together and after taking a right turn we were greeted by a long uphill drag. I took this opportunity to push on and within reaching the top of the climb I had opened up a small gap.
From there on it was a case of holding on. Passed the 3km marker and then continuing around the loop before the long descent back down to 4km. By this stage I was starting to struggle a little but I'd opened up enough of a gap not to let it slip. Disappointed not to find another gear to finish off the race with a quick last km but a pleasing win in a time of 16:01. Here are the splits:
1km 3:01
2km 3:13
3km 3:15
4km 3:15
5km 3:17
Total 16:01
The clock on the finish line wasn't working and if you'd have asked me to guess the time I would have said around 16:15 to 16:20 so the actual time was a pleasant surprise. Looking back to last year I actually ran 3 seconds quicker this time around although the splits are completely different (last year was a quick last km of 3:05 where I came off second best in a sprint finish).
A great event and lots of turkeys given out as prizes. That's Christmas dinner sorted. I really like this course and I'd like to have a dig at it when I'm in better 5km shape as I reckon it's a quick one. It certainly wouldn't be out of place as part of the Galway 5km series.
I ran the loop again as a warm-down with Brian Furey and then we ran back to the hall for the presentation. All up 14.2kms for the day and a mighty 56.0kms for the week. A pleasing end to the week and nice to run a race on fresh legs (no sessions all week makes a big difference).
I notice I gave Judd the kiss of death in the snooker. Okay, my new tip is Neil Robertson...plus a great finish to the darts with the Power adding another major to his collection. Peaking nicely for his 16th world title?
4 comments:
Hi Matt,
Well done on the race win. looks a bit moist out there!
just out of interests, back in 2002/3 when your marathon PB was around the 3 hour mark. what were your respective 5k, 10k and half marathon PB's at the time
Thanks
John
Good question! I broke 3 hours for the marathon in Apr 2003 and going into that race my PB's for 5.6km were 19:48 (Nov 2002), 10km 37:03 (Oct 2001) and half 1:23:18 (May 2002). I hadn't ran a straight 5km at that time - the 5.6km was the distance for the Corporate Chase.
Some progress over the years Matt, do you think that any committed runner can get down from 3 hrs to sub 2.30 marathon as you did..? Whats the one best way to do it - hard sessions , races or miles/kms?? This is a great blog btw
That's another good question. I read somewhere that most people have the ability to run sub 2:30. I'm not sure I agree with that! If you have broken sub 3 with relative ease then there is definitely plenty more to come. There are no short-cuts to improvement - it's about all the things you mention: sessions, miles and races. For me a big part is also consistency - if your body can hold-up to running over long periods of time. You'll get a better idea over time of what your marathon potential is if you focus on the shorter races (using McMillan). Like I say, it's basically about getting the training done! Good lcuk with it and let me know if you have any other questions. Matt
Post a Comment