- Miles:
- 1708 total / 387 in 2013
- Goal:
Healthy comeback in 2012
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.
All the best Mayank on your plans !
over 1 year ago • Like • 1 person
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 1 year ago • Like • 1 person
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 1 year ago • Like
Must be flueling (lack of it) on & before the sea link.
over 1 year ago • Like
Good observation sir .. Take care .. and enjoy your training ..
over 1 year ago • Like
you are on the dot here. just had half orange while running towards the end of sea-link
over 1 year ago • Like
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 1 year ago • Like • 1 person
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 1 year ago • Like
Excellent analysis Mayank! Something that I can learn from and watch out for! Thanks for sharing!
over 1 year ago • Like • 1 person
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 1 year ago • Like • 2 people
Good analysis Mayank!
over 1 year ago • Like • 1 person
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 1 year ago • Like • 1 person
Great analysis Mayank..something for us noobs to keep in mind. Thanks for sharing this!!
over 1 year ago • Like • 1 person
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 1 year ago • Like
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 1 year ago • Like