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...