GCM Follow Up

Here are a few photos from last week at the Gold Coast.

Firstly Kewell showing some good style in the 4k Junior Dash. He is the one in the green and gold shirt and The Gap soccer shorts.

This one is my sister with Deek at her presentation for the 20 Half Marathon's Club.

I still seem to have some stride length at the finish!! But it was really hurting doing it.

The traditional recovery in the Southport Spit. Cool and refreshing until after 10 minutes something started nibbling on my feet. Then I was out of there.

I have pulled up very well from the race. Constant draining of blood with a sharp needle under my right second toenail for three days has at least stopped the pain from that toe. I guess the toe nail will come off in due course. It did the same after Gold Coast last year and again after Melbourne as well.

Mon 7th Rest
Tue 8th Rest
Wed 9th 5k 28:03 (5:36)
A gentle jog.
Thu 10th 6.8k 33:56 (4:59 HR 130)
Another easy recovery run.
Fri 11th 6.8k 33:09 (4:52 HR 134)
Easy. Legs feel good.
Sat 12th 7.0k Walk
I was going to see the Roar play at Suncorp Stadium tonight, so decided to walk there from home. I allowed myself 90 minutes but it only took 70. Walking is very relaxing and a great recovery exercise. And to cap a good night the Roar won 3-1 against Brazilian team Palmeiras with a good display.
Sun 13th Rest.

I will have another easy week next week and then start ramping up the volume again.
I will also decide on what my next race targets will be.

I have been doing some analysis of the GCM results. I copied the results for the top 693 finishers (basically everyone who got under 3:30) and did some crunching of numbers on this group. I was interested to see how I compared in the second half of the the race compared to others. My second half was 5:50 slower or 6.24% of my first half time. It turns out that 42% of this group did better than me and 58% worse.

Some more boring facts (hey what else is there to do when you are not running?).

Just 50 or 6.9% managed a negative split. This included the winner with 1:08:07 /1:06:10 (-2.86%). The best was -6.96% to the 305th place with 1:40:46 /1:33:45.

Only 11 runners placed in the top 200 managed a negative split.
(Places 1,18,22,24,42,59,64,71,158,165,189)

The spread for Negative splits was :

-7 to -6% 2 (305,337)
-6 to -5% 1 (303)
-5 to -4% 1 (390)
-4 to -3% 8 (165,453,42,694,595,663,508,352)
-3 to -2% 10 (466,459,679,1,535,536,683,455,271,22)
-2 to -1% 10 (599,323,474,300,261,392,410,367,354,377)
-1 to -0% 17 (432,64,313,314,229,626,189,18,447,362,158,596,676,24,622,59,71)

Only one person (329th) was able to run the perfect race with even splits 1:37:54 / 1:37:54.
Another six people came very close to even splits but were just over.
1 second over 366th 1:38:48 / 1:38:49
4 seconds 182nd 1:33:00 / 1:33:04
5 seconds 695th 1:46:17 / 1:46:22
5 seconds 235th 1:35:03 / 1:35:08
6 seconds 677th 1:44:48 / 1:44:54
8 seconds 2nd 1:07:35 / 1:07:43

I am still looking at the rest of the numbers for the faders but bottom of this group is place 620th with 1:25:35 / 2:04:16 (45.19%). To be continued...

Gold Coast Marathon 2008 3:12:43

Sun 6th July Gold Coast Marathon 2:12:43 (4:34 HR 165)

This was the best prepared I have been for a marathon since 1985. I had come ready to race. This wasn't to be just an long training run like Canberra or Melbourne 2007. This had been my focus since last year. In January this year, I set up my goal 10/10/10. In my 10th marathon finish, I was going to go sub 3:10 and get a top 10 place in my age group. I kind of blew this by running Canberra this year so this would be my 11th finish. Of course, it was a trifle unrealistic to be making a prediction in January on what sort of form you would be in come July but I am a great believer in feeding the mind and goal setting. In the end come race time, it wasn't too far off the mark.

The plan was to go out at 4:30 pace and try to stick it out for as long as possible.

We came down to the Coast, on Saturday afternoon and it rained most of the way. It was a very overcast and windy Saturday afternoon and the wind continued all night.

I was up at 4:00am had a some creamed rice and coffee, had a shower , woke the family and left around 5:50 for the start. We parked and arrived in time to see the start of the half. In what seemed no time, there I was at the start line just in front of the 3:15 pacer and we were off.

I managed to miss the first four Kilometer markers and it wasn't till the Eagle landed beside me and suggested I was at the pointy end of my performance that I learnt that I was going around 4:18 pace. I dropped backed the pace but was feeling comfortable. It was hard to miss the 5k mark as we had to run over a timing mat. First 5k in 21:59 (4:24). I was now into the groove and was putting out consistent 4:28 Ks. At times there was a little bit of headwind but nothing to really be worried about. After the turnaround and maybe with a now the help of the tail wind and the sight of the rest of the field streaming towards me, the pace quickened and I was now doing 4:24 pace. Got to half way in 1:33:27 which meant I had 93 seconds in the bank. Some quick mental calculations left me with the scenario that I even I slowed down 10 seconds a K from my current pace I still could make a sub 3:10. They way I was feeling, I could see no reason why this could not be done.

I did slow a little just to conserve some energy but continued on around 4:28 pace although I did put in a 4:39 up the "hill" past the start but reached the 30k mark in 2:13:24. Some more quick maths. I now had 96 seconds in the bank. 4:38s would get me there. The more Ks now I could keep under that the more insurance I would have. It was looking good. The next K was 4:32 . The next K to 32k was 4:34. I had started to not feel so comfortable. 10 and a bit to go. 4:39s would still do it.

For the first time in the race, the clouds parted and it was direct sunlight. I was getting hot. My stomach was starting not to feel so well. I was planning on a Gel at the next water station but the thought of taking it in wasn't appealing.

The next K was 4:46 . The funny thing about this was I was still passing people but I was slowing down myself. In just a few Ks I had gone from comfortable to struggling. Those 4:39 Ks now looked very hard. I knew I had to keep hanging in, it may have just been a bad patch. It was more my stomach and feeling hot rather than my legs that were the problem. Get to the turn around and heading home would be a lift I told myself. The next K was again 4:46. Holding on.

Reached the turn around and I was immediately faced with a beautiful cooling breeze but the feeling was only temporary realising I would have to be running into this all the way back. Still 35k in 2:36:54. What could I salvage now. I knew 3:12.xx was my third best marathon time set in 1983. I calculated that sub 5 minute Ks would get me under 3:13. Something new to aim for.

A 4:43 36th K. If only I could tuck in behind some one to shield myself from the headwind but the field was very strung out and there was no one I could latch on to. Then a 5:01 . I forced myself to have the Gel and started really really concentrating on my form. I have a mantra for such occasions. Head still, shoulders relaxed , hips forward, deep breaths. I say it over and over.

I'm back down to 4:58. The 39th K is better still at 4:56. The stomach is still dodgy and once or twice feel like that last Gel was on its way back up. The 40th K and I am sliding back to 5:02. My feet now are going numb. A very strange feeling. A 5:07 ouch! Just over a 1.2 K to go, no holding back now. Head still, shoulders relaxed , hips forward, deep breaths. Lots of Go Robert from onlookers. The crowd is lifting me. Passed the CR cheersquad. Thanks guys. The crowd is going berserk. A Japanese runner in a tutu flies past me. It lifted me anyway. I hear a Go Graham. Must be my family. I turn the corner, I know I am putting in everything I've got. The finish line. Such Relief to finally stop. 2:12:43. The last K and a bit at 4:53 place.

It is now Monday night, I can look back at it all a bit more objectively.

I am very pleased with my time. It is 5:43 better than last year and a big Over 50 PB. On an Age Equivalent scale, it comes in as 2:47:52. I had one failed attempt to run 2:48 in 1988 so this is the next best thing to that. I know with a few more years of training, I can improve on the time, so I still have much motivation to go on to better times.

I am a touch disappointed that I fell apart so quickly after 32k. From how I was running I thought I could have held on for longer.

My son Kewell, completed the 4k dash. He did almost 3 minutes slower this year. Last year he had the motivation of beating his sister Delta, so he trained a lot harder and raced a lot harder on the day.

Luckily the organisers were running well behind in their presentations, so got to see my sister presented with her 20 year half marathon club award from Rob De Castella.

The day was capped off with a nice social afternoon catching up with all the CRs.

All the Stats

Splits
5k 0:21:59
10k 0:22:22
15k 0:22:13
20k 0:22:00
25k 0:22:18
30k 0:22:33
35k 0:23:29
40k 0:24:52
42.2k 0:10:58

1st Half 1:33:27
2nd Half 1:39:17

12th M50-54 Age Group

262 th Overall.

The Trainings All Done

Mon 30th 6.5k 34:55 (5:08 ) No Hr data.
Recovery Run.

Tues 1st Rest

Wed 2nd 14.5k 1:04:24 (4:26 HR 154)
A solid upper aerobic run. I was a bit twitchy on this run. It was this session the Wednesday before Canberra in 2007 that I injured my left leg and had to hobble back to work. No such problem though tonight.

Thu 3rd Rest

Fri 6.5k 29:25 (4:31 HR 151)
An easy run from home this morning to just keep the legs ticking over. Can't stand too much tapering.

Those two last runs while I am happy with the times and pace I am a bit concerned about the Heart Rates. They are about 4 or 5 beats higher than I would have expected especially given I have been tapering. I suspect if I hadn't forgotten my HR strap for Monday's run it would have shown similar results. I suppose I am still fighting the low grade virus I had last week. Luckily I don't feel like I'm going down hill with anything and I have two days rest now.

I have decided on my race strategy and I will start out at 4:30 pace. If I am strong and can keep that up all the way, it will get me under 3:10. If I was to make a prediction at this point , I would say there will be a little fade towards the end and I'll finish in 3:12.xx. More than happy to be proven wrong though .

I have one disappointment with the event. My eldest sister is doing her 20th GC Half Marathon but the presentations will be done at 9:30am so I will be still out on the course at that time and won't be able to see her getting recognised for what is a great running achievement.

Best of luck to all the other runners.
See you out on the road.