Campus to Campus 1/2 Marathon - Sun Mar 28/10

[SimonC]

Just a quick update on the Campus to Campus 1/2 Marathon that I raced this AM ...

I treated this race as a true training race as I had a full week of training behind me including a 4h Road ride the day before. My goal was to work on pacing and running form.

As always I lined up front row centre with all the psychopaths but today I was prepared to let them go right from the line. 

With the sound of the gun I watched the boyz leap off the front for which had to be a 3min/km pace. Surprisingly  I let them go and settled into a 4min/km pace which was very comfortable. I was ranging 155 to 158 bpms which was a little below my Balance Point so all was good.

This was my first race EVER over 10km's so I had no idea how my body would hold up to race pace for over an hour  The km's ticked away and all seemed to be good. I tried to maintain form and pacing and respiration rates were very low (1breath / 3-4 steps) compared to all the Hoover Pro's (a cycling term) beside me sucking air like a vacum. I am really noticing some improved respiration this year ... must be a by product of the swimming Andrew

All was good, but at about 15 km's I was starting to get some knee pain and fatigue which invariably slowed me down a little, but my pacing was still good. With 2 km's to go I tried to really ramp it up but I was starting to fatigue so all I could do was maintain speed.

In the end my time was about 1 hr 29 'ish mins (results are not out yet). Probably good for a top 20 overall, and to be honest ... I'm so new to running that I don't even know if that's an acceptable time

I had a blast doing the race and will be looking for some big improvements as the months progress.

For myself I feel I need to make some improvements functionally and structurally. When I needed more speed I physically could not move my legs faster due to several reasons (pain, form issues) ... but I'm working on that 

I have attached the Polar File FYI ...

Thanks for reading !!!

Simon 

[GinnySellars]

First 1/2 marathon after a full week of training in 1:29!!! You Rock!! Great performance Simon. I'm glad you enjoyed it so much too. Watch out world...Simon is getting ready for Ironman!

[SimonC]

Just a quick correction ... Results have been released ... I ran a 1hr 30 ish ½ Marathon (1:30:53).  21st overall and first in my AG ... Should have stayed to pick up my medal and show off the BPR colors ... I should know better. 

[Andrew]

Here is another view on what is needed based on the very good performance last week-end.

Consider:
You ran the pace that would put you in the top 20 overall runners at IMC.
This was your first attempt at any distance over 10km.
In trying to break 40 minutes last week, you had a complete melt down at 8km.

Rather than functional work on the run, I would suggest that continued structural development is all that is required for your Ironman dream race. You in fact, have just proven you do NOT need to run any faster. You simply need to be able to hold the same pace after 180km on the bike. Now, this is not easy, as many pro cyclists have demonstrated in the past, most notably Steve Larsen and Torbjorne Sindballe. Both had great difficulty running to their potential after truly world class bike splits. If you read Sindballe's account of his success at Ironman last year, you will see how his final recognition of his personal response to the heat and humidity could not be overcome, and he simply had to adjust his pace to run at the speed his structures would allow.

So Simon...your Campus to Campus was really the perfect test. Run under control, and able to demonstrate appropriate pacing. Continue to focus on structural improvements, and you will be able to sustain this pace come August. Switch to functional running, and you will be able to run faster, but most certainly will not be able to hold the pace when it really matters.

[SimonC]

Thanks for the replies Ginny and Andrew ... Always appreciated.
What sort of workouts would you "prescribe"  for running specific structural workouts ?

Eg LBP -20 for 1-2hrs ?
Tx in advance for replying !!!

Simon

[Andrew]

If you recognize the value of the training is to build structure, you will see the benefit of joining Joel for some of his long hike/jogs in Kal Park. It may be 1-2 hours, or even longer, depending on the other training you are doing that day. It can also be a mix of cycling/running, as Ginny and I did last week-end, with a long ride and a few short runs, followed by a long ride home.

The structures we are talking about are mainly peripheral structures of capillaries and mitochondria, so it really does not matter whether you gain these by hiking, walking, riding, or running. So, pick your poison, and enjoy being out there. I much prefer the trails, and the scenery, the serenity and the beauty of Kal Park, and hiking/jogging with Ginny is far preferable to a long run on the road. This is where your partner can begin to enjoy your training with you, as you recognize you are actually doing some enjoyable training with them, rather than constantly asking for their acceptance of a crazy training schedule.

Train with balance...