Running16:36 2.48 km (6:42 / km) +19m6:27 / km ahr:124 max:155
Running Road / Track race 1:21:22 21.05 km (3:52 / km) +103m3:46 / km ahr:164 max:207 shoes: Brooks Adrenaline 2013
Dundee Half Marathon (Half Dram) 81:20 position around 11th but need to see results out of 987. Winner around 75 minutes.
Mix emotions from the race. Happy that I was inside marathon pace, pleased with 10km time 37:47, not so pleased with much slower second half and not getting under 80min. Really nice course if not bothered with time.
Very pleasant first 4km through woods on earth paths, with a decent hill to start, temperature feeling ok. Up in the top 10 able to see front runners. Trying hard to keep to pace with the climb and the paths. The next couple of km much faster down hill on road, with 3 runners coming past easing there way down hill. I was feeling tight and not happy with the pace not suprising at 3:34 m/k, so pulled back a little.
6 to 10km relieved to go onto the gravel paths, along a brook, cutting across bridges with little inclines, over a steep pedestrian bridge. This helped to break up pace and therefore helped me to relax, but tough to keep pace going 3:52 m/km. Please with 10km time at 37 minutes, but quite a lot of effort to get that. Similar terrain for next 2km, but getting quicker.
From 12km onwards much more on pavements next to roads but lots of small turns when needing to cross roads. Finding pace tough and sun now beating down, taking drinks at each station. Absolutely on my own by this stage so really needing the arrow markers and marshall signals.
16 to 18 uphill and slowing down at 4:05 m/km. From there it was much easier running down to the coast and then just 1 mile to go on a flat tarmac esplanade next to the coast, avoiding dopey dog walkers. Closing up on two runners up in front but not quite. Unnecessary last 300m on grass to finish.
Difficult to say how much the off road sections slowed time. Actually ran them at target pace put took too much out for second half. Pace ok at the end and not feeling too tired so maybe didn't try hard enough in places, but definately couldn't have done many more miles and was pushing, so lots to do for September.
5km splits
km split time pace ahr max
5 18:46 18:46 3:45 162 173
10 19:01 37:47 3:48 161 171
15 19:46 57:32 3:57 166 207
20 19:49 1:17:21 3:58 164 177
21.05 3:59 1:21:20 3:47 159 167
Running Road / Track40:23 9.2 km (4:23 / km) +84m4:12 / km shoes: Brooks Adrenaline 2013
After I nice paddle up at Sheriff Muir with the Inmans, run home in the nice warmth of 26 degrees. There was a good breeze so actually felt ok heat wise. Put in a 3.33 1.5kn down the hill to get my legs moving.
Running Road / Track41:42 [5] 9.99 km (4:10 / km) +180m3:50 / km shoes: Brooks Adrenaline 2013
Braco time trial 10km
Yes - really please with pace, especially adjusted for climb and 3:43 on way back down. 5 minutes faster than pb! A lot more confidence for Sunday that I can break 80.