Training Log Archive: ondrejpavluIn the 1 days ending Jul 8, 2017:
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Saturday Jul 8, 2017 #
Event: Raffertys
Run race (Trail/Beach) 2:37:53 [4] 34.6 km (4:34 / km) +783m 4:06 / km
ahr:162 shoes: Inov8 Race Ultra 290
Rafferty's Coastal Run
Despite a very strong field (Vlad Shatrov, Brendan Davies, David Criniti etc.), I had pretty ballsy goals - top5 and getting close to 2:45.
Started with Glenn, winded through Raffertys and up towards the coast. Vlad was gone immediately and a small group of 5 with Glenn and Brendan was soon out of sight too - I didn't want to overcook it. Ran still at a very decent pace with Hamish Graham (lost about 1 minute going wrong way under the cliffs but quickly realised), didn't stop at the first aid station and onto Mine Beach. We couldn't see the guys ahead and thought they were absolutely pinning it and actually had a good laugh that we would definitely pick some of them later.
Shook off Hamish going up to Snapper point, then smashed the downhill (3:40km), refilled my flask at 20k aid station and back up towards Catherine Hill Bay. When I re-joined the out and back section, I got really confused as the other runners were massively cheering me up and saying I was 2nd, 5 min down on the leader (gotta love trail runners). I thought ok, they probably went wrong way early on, game on. I did the same 1.4km beach stretch 25 seconds faster on the way back.
The last 10km I was just trying to keep up the pace while struggling with my half filled flask that was empty with 5km to go... Hammered the last downhill and finished 2nd in 2:37:53. It was another 7+ minutes before Brendan finished - which was an absolute shocker for me.
Turned out it wasn't them but us who went wrong way and due to a dodgy course marking cut the course by almost 2km - I had no idea until I finished! At first I was really gutted but then found out that about 15 of the top20 guys, including Vlad, did the same and basically only the group around Brendan and Glenn who knew the course well went the right way. RD fairly decided to adjust the top results for prize giving so I was not top3 overall but still comfortably won the open category with some sweet prizes.
Highlights:
- 10min down on Vlad in a 35k race
- 2sec/km slower than Brendan (but I was over a minute faster in the last 10k)
- faster than David Criniti
(but I doubt any of them was actually full on racing it)
So I can almost run with the big guys! :) I can see massive improvements on uphills and my ability to accelerate on flats. Now back to work, further improve strength in hills and then I should be able to smash CC, probably looking at sub 2:30 time.
Note: Salomon flask in my hand (holder made from a buff) worked really well. Will do the same at Coastal Classic.
3x gel, 1.3l Tailwind
https://www.strava.com/activities/1072677789
Despite a very strong field (Vlad Shatrov, Brendan Davies, David Criniti etc.), I had pretty ballsy goals - top5 and getting close to 2:45.
Started with Glenn, winded through Raffertys and up towards the coast. Vlad was gone immediately and a small group of 5 with Glenn and Brendan was soon out of sight too - I didn't want to overcook it. Ran still at a very decent pace with Hamish Graham (lost about 1 minute going wrong way under the cliffs but quickly realised), didn't stop at the first aid station and onto Mine Beach. We couldn't see the guys ahead and thought they were absolutely pinning it and actually had a good laugh that we would definitely pick some of them later.
Shook off Hamish going up to Snapper point, then smashed the downhill (3:40km), refilled my flask at 20k aid station and back up towards Catherine Hill Bay. When I re-joined the out and back section, I got really confused as the other runners were massively cheering me up and saying I was 2nd, 5 min down on the leader (gotta love trail runners). I thought ok, they probably went wrong way early on, game on. I did the same 1.4km beach stretch 25 seconds faster on the way back.
The last 10km I was just trying to keep up the pace while struggling with my half filled flask that was empty with 5km to go... Hammered the last downhill and finished 2nd in 2:37:53. It was another 7+ minutes before Brendan finished - which was an absolute shocker for me.
Turned out it wasn't them but us who went wrong way and due to a dodgy course marking cut the course by almost 2km - I had no idea until I finished! At first I was really gutted but then found out that about 15 of the top20 guys, including Vlad, did the same and basically only the group around Brendan and Glenn who knew the course well went the right way. RD fairly decided to adjust the top results for prize giving so I was not top3 overall but still comfortably won the open category with some sweet prizes.
Highlights:
- 10min down on Vlad in a 35k race
- 2sec/km slower than Brendan (but I was over a minute faster in the last 10k)
- faster than David Criniti
(but I doubt any of them was actually full on racing it)
So I can almost run with the big guys! :) I can see massive improvements on uphills and my ability to accelerate on flats. Now back to work, further improve strength in hills and then I should be able to smash CC, probably looking at sub 2:30 time.
Note: Salomon flask in my hand (holder made from a buff) worked really well. Will do the same at Coastal Classic.
3x gel, 1.3l Tailwind
https://www.strava.com/activities/1072677789