Mayank Choubey i did some analysis o...

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I did some analysis on the good, bad and ugly for yesterday.

If you look at the 5k and 10K splits, we (Brijesh Gajera and myself and Avnish till 13kms) were going excellent avg pace splits regardless of the climb or fall.
Infact, the first 28kms was in 2:34:44 @5:31/min

But in my opinion what went unnoticed was that from the 20th KM onwards, my HR was climbing up consistently (before that it was more or less constant around the numbers).
It probably was because I sweat a lot and hence expend more energy. I think the strategy should be that we take a break 18-20 kms mark, refuel quickly and start again..

As you will see, the avg pace from 29th km onwards was very bad, last 14K came in 1:41 mins @~7:13/min

I think if I refuel earlier (more than ½ orange) at about 1:45 hours mark, I will fare much better.
time per 5K Avg pace Avg HR Elev Gain
initial 3 17:26 @05:49/min HR 156
0-5 28:30 @ 5:42/min HR 161 6
10 27:31 @5:32/min HR 168 67
15 27:17 @5:27/min HR 168 89
20 27:42 @5:31/min HR 171 74
25 27:13 @5:32/min HR 178 31
30 30:47 @5:28/min HR 179 47
35 34:37 @6:24/min HR 169
40 36:48 @7:13/min HR 170
42.46 17:33 @5:51/min HR 161

10K 56.01 @5:6/min
20K 1:50:59 Hrs @5:33/min
HM 1:56:59 Hrs @5:33/min
30K 2:48:59 Hrs @5:38/min

29-36 K 8 57:01mins @7:08/min
37-39 K 3 21:46 mins @7:15/min
40-42 K 3 22:10 mins @7:23 /min

http://connect.garmin.com/splits/142178090

If Gatorade was available more often, it would have been great.
Need to practice accordingly now.

  • Neeraj P.
    Neeraj P.

    All the best Mayank on your plans !

    over 2 years ago Like1 person

  • Sanjeev P.
    Sanjeev P.

    Mayank, good analysis. My reflections after SCMM on this : reflueling has to be constantly done - every station or at least every other. I did plenty of water/gatorade stops and it really helped. You are right HR should be watched (at least for us beginners who can't judge effort level easily by feel) but HR is also a training matter - my HR improved with training consistently and progressively.

    over 2 years ago Like1 person

  • Mayank C.
    Mayank C.

    Yes Sanjeev I agree with you on this.
    even my HR is much better now.
    The 20kms mark was when it started climbing up with the same effort . So i looked at 1-2 kms before that - elevation, fueling etc and at least fueling seems to be the obvious answer as of now :)

    over 2 years ago Like

  • Sanjeev P.
    Sanjeev P.

    Must be flueling (lack of it) on & before the sea link.

    over 2 years ago Like

  • Nishant
    Nishant

    Good observation sir .. Take care .. and enjoy your training ..

    over 2 years ago Like

  • Mayank C.
    Mayank C.

    you are on the dot here. just had half orange while running towards the end of sea-link

    over 2 years ago Like

  • Thomas Bobby P.
    Thomas Bobby P.

    Mayank, good analysis. Hydration must be done from the very begining of the run. HR Monitoring and reviewing the effort applied should also be done during the practice sessions. Heart rate and BP always increases progressively as we do long distance runs. I personally will not like a break during the runs, but I think there might be professional athletes, who do take breaks.

    over 2 years ago Like1 person

  • Mayank C.
    Mayank C.

    i was hydrating water 2-3 sips of water every km or 2 at max without stopping (carried the small bottle when ever 1 got empty)
    so i think it was salt loss + carb loss as i sweat a lot and the salt content in the sweat is also high

    over 2 years ago Like

  • Soham
    Soham

    Excellent analysis Mayank! Something that I can learn from and watch out for! Thanks for sharing!

    over 2 years ago Like1 person

  • Vishwanathan J.
    Vishwanathan J.

    Good analysis, i am impressed by the clinical approach. You have a great running future. I second Bobby on taking a break, sometimes tired bones refuse to start after going cold once. Walk yes, dead stop, NO unless you have done it in practice before. My unsolicited two penny worth!

    over 2 years ago Like2 people

  • Partha G.
    Partha G.

    Good analysis Mayank!

    over 2 years ago Like1 person

  • Himadri B.
    Himadri B.

    good practice zone running supposedly you average heart rate comes down for the pace, i havent run a marathon but what ever little I have read confirms that every fuel station is a must. check this article http://www.runnersworld.com/marathon/article-new_rules.html

    over 2 years ago Like1 person

  • Aishorjyo G.
    Aishorjyo G.

    Great analysis Mayank..something for us noobs to keep in mind. Thanks for sharing this!!

    over 2 years ago Like1 person

  • Avnish
    Avnish

    Gr8 learning Mayank!u r very methodical!Brijesh had the experience. It was easy sailing for 3 of us till 13K. U know islowed down as my entire focus shifted to 2nd half knowing for sure i will manage first in 2hr.And at 28K i was 10 min behind u in the end though the diff became less than 3 min. It is evident that you were at loss of energy and hydration.Though determination kept you moving. You are now ready for near 4hr.need ur help 2 analyse my garmin data http://connect.garmin.com/splits/142178090

    over 2 years ago Like

  • Brojen N.
    Brojen N.

    I must do a similar analysis with my Garmin data. I guess for me problem remains the core strength and the last 10 to 12 Kms which is the actual race. I was surprised I almost felt so tired at around 31K. Took two walking breaks. And then the last 7 kms were kind of ok.

    over 2 years ago Like