8 November 2009
Silverman Ironman Run
Posted by Brad Hefta-Gaub under: Run.
Full race report coming, but here is the summary of the run.
All in all I felt like my run went well. I felt like I was running relatively strong, and I didn’t feel burned out. I was passing plenty of people, and not being passed by people… and I didn’t really feel the need for any "walk breaks".
I did walk through aid stations, but other than that I kept running.
Now, I haven’t dug into the data yet… but a quick review suggests that I most have been pretty fatigued. Afterall, an average heart rate of 120, which is below my normal Zone 1 cardio zone, would seem to suggest that I had bonked, and was out of fuel.
I didn’t feel like I was out of fuel… but I also didn’t feel like I was holding back.
My run time was 12 minutes, 17 seconds slower than last year…
Clearly, this is an area where I should look to improve if I want to star taking time off of these race results.
Run Splits:
- 9:30 - 127
- 10:08 - 130
- 10:38 - 130
- 11:09 - 127
- 10:28 - 124
- 11:34 - 123
- 11:44 - 120
- 10:35 - 121
- 10:26 - 122
- 10:23 - 120
- 10:08 - 121
- 10:44 - 124
- 11:44 - 121
- 13:15 - 112 (includes stopping at special needs bag)
- 14:47 - 110 (bio break?)
- 12:30 - 117
- 12:09 - 121
- 11:26 - 119
- 14:01 - 116
- 13:22 - 113
- 14:57 - 108 (What happened here????)
- 11:19 - 121
- 9:57 - 126 (last 4 miles - start of long down hill!!!)
- 9:56 - 124
- 10:36 - 124
- 11:14 - 122
- .22 miles @ 7:45/mile pace! Home stretch! - 132
It’s clear from looking at these splits that I really faded the second half of this marathon. There’s obviously something to think about there… and if I want to improve my times, I need to think about training toward addressing whatever that weakness is.
Workout:
- Type: Run
- Date: 11/08/2009
- Time: 15:54:00
- Total Time: 5:00:33.00
- Average Heart rate: 120
- Max Heart rate: 132
- Calories: 2863
- Distance: 26.2 miles
- Average Pace: 11:28.34/mile
- Max Pace: 9:29.62/mile
- Ascent: 2,200 ft
- Descent: 2,200 ft
Comments are closed.
