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Race Result
| Racer: |
Fabrice Guillaume |
| Race: |
National Half-Marathon |
| Date: |
Saturday, March 21, 2009 |
| Location: |
Washington, DC |
| Race Type: |
Run - Half Marathon |
| Age Group: |
Male 30 - 34 |
| Time: |
1:25:37 |
| Overall Place: |
90 / 4150 |
| Age Group Place: |
15 / 366 |
| Comment: |
New PR |
Race Report:
Some Numbers:
- 1/2 Marathon Race: 1:25:37
- 10k Split Time: 40:58
- Men rank: 90/4150
- AG Rank (30-34): 15/366
- Pace: 6:32 mn/mile
Pre race
========
In my 2-3 months leading to this race, I had noticed some beneficial changes as I am training for IM distance this year.
I lost some weight (back to what it should - I needed it after Christmas!).
My base training helped a lot as my HR went down for the same pace in 10+ miles long runs.
Towards the last 4-5 weeks, I included some Tempo long runs which also helped on this race.
I reached this week in good condition overall with an average of 4 runs / 5 rides / 3 swim in the last month leading to it.
Based on my training and condition, I was truly shooting to do a PR for this 1/2 marathon.
My personal best was 1h30 back 10 years ago.
Last year, I got close (1h31) without specific focus on it.
So this year I put this race as a A race to kick of my season.
I woke up at 3:30am, got a nice (but light breakfast), drove to West Falls Church, used the Metro to DC Armory and prepared myself.
Nice thing this year is that the armory was opened and I did not have to stay in the cold like last year before the race.
I also had planned on using a trash bag to stay warm after the bag check in which turned out to be very usefull.
Temperatures were indeed in the low 30s so a bit cold. However there was pretty much to win and sun, so all good conditions for a run.
I warmed up 10-15mn then I seeded myself in the 2nd wave (6:15-7:00 pace) and waited 10mn before the start.
Run: 5k 20:51 47/371 Men, 8/63 AG
===
My objective for the race was to really push hard throughout the race and still finish strong.
Since I wanted to go sub 1h30, I shot for 1h28 and planned to go at a 6:45 mn/mile pace.
But I ended up going around 6:32mn/mile pace as I felt good and relaxed.
At mile 2, I saw a familiar jersey "Team FeXY" so I picked up a bit the pace to join this fellow team member.
I realized it was Jason. He was running the 1/2 too which was a surprise to me when I thought most of the other
team members were doing the 1/2/full shamrock race. So it was good to see a familiar face.
I kept my pace as I felt good and i cruised through the miles always checking my HR and splits to try to keep my HR just below LT.
I also made sure to drink regularly.
I did not bother as usual in the uphills when being passed by other runners as I would usually get back to them in the downhills.
It remains quite interesting to see so many people smahing hard in the up-hills and then going easy in the downhills.
I had 3 key splits in mind that were built against a 1h28 goal.
- At Mile 6, split was supposed to be 40:18, but I passed it at 39:19, 1 full mn ahead of schedule.
At that time I knew I would be able to go sub 1h30 as my legs were ok and my HR too.
- At Mile 9, split was supposed to be 01:00:27, but I passed it at 0:59:08, 1:30 mn ahead of schedule.
I also used a gel, not truly needing it at that time but I had planned on using a gel there in my race planning
just to avoid any pb wanting to finish strong.
At that time, I decided to then shoot for sub 1h28 and push harder.
- At Mile 11, I was 2 mn ahead of the 1h28.
I put my mind towards going 1h15-1h26 and finished my last mile as strong as possible with a last mile split of 6:20 pace.
I passed the final line in 1h25.
Objective completed!
A new Personal record, 5 full minutes faster compared to Nice - Monaco I had run in 1h30 about 10 year ago.
Compared to last year, that is around 6+ mn faster.
Surprisingly, I compared my HR to last year, and while the average HR was the same, I went roughly 30 seconds faster by mile.
Running last year a 7mn/mile pace Vs a 6:30mn/mile pace with a similar average HR.
So base training does work certainly.
Post race
==========
I stretched, changed and waited to try to see Jason but could not find him.
I left early as I had to pick up a friend at the airport.
Overall I am happy with the race. Weather conditions were good, my base training + a few weeks with tempo training worked out quite well.
Now I truly need to shift to a bike focused training with Nice IM in mind June 28 2009...
I will go back to a run focused training for MCM at the end of the year with this time the hope I can finally go sub 3h30.
Also congrats to Jason that finished below 1h30 too (1:28:27) as well as all the other RATS that raced today.
Splits & HR
===========
My average HR was 163 avg and very stable +2/-2 (middle Z4), just 2 bits below LT
Interesting thing is that it is exactly the same Average HR as last year although I ran 30mn/mile faster pace.
Max HR: 169 *last push at Mile 13.
Average cadence: 87
My laps:
1: 6:45/ 162 avg
2: 6:19 / 164 avg
3: 6:21 / 164 avg (+ powerade)
4: 6:35 / 164 avg
5: 6:36 / 164 avg -- up hill (+ powerade)
6: 6:42 / 165 avg -- up hill
7: 6:54 / 164 avg -- up hill (+ powerade)
8: 6:23 / 164 avg -- down hill
9: 6:30 / 163 avg -- down hill (+gel/water)
10: 6:12 / 164 avg -- down hill
11: 6:29 / 164 avg (+ powerade)
12: 6:44 / 165 avg -- up/down hill
13: 6:22 / 166 avg * last push
13.1: 0:45 / 169avg
Best lap : 6:40
Average HR: 163
Race Elevation Profile:
http://www.nationalmarathon.com/images/maps_08/elevation_new08.jpg
Map:
http://www.nationalmarathon.com/Map_2009.asp
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