Club Run 2020
Prelude
After a conversation on my current fitness, my coach advised me to lower the effort level and run at slow pace . I have been running slowly for last 19 days . So I didn’t really have great expectations except to finish the half marathon under 3 hrs happily .
It helped to get a better sleep and positive frame of mind .
Before I started I had two choices , to run faster, push myself or start slowly, assess after 8km to run faster or not. Ignoring what my heart said, I chose to start slow.
Strategy and execution
Wore fourth frontier belt and the idea was to keep below the strain and effort level as much as possible .
Divided the whole distance into 3 portions. 1st 8km was to keep the pace around 7:20 min/km. I could easily achieve this. 2nd, 8km to maintain pace at 7 min/km. I was comfortably maintained 6:45 min/km.
Last 5 km run based on the feel. I wanted to run faster but by 19th km having feeling that I might get cramps so lot of walk breaks and this was kind of slow pace . Finished the run strongly and with happy face .
Things worked
- First 8 km slow pace and resist the temptation to run faster
- 2. Run walk (3:1) approach
- 3. Mindfulness during the run on form, posture and breathing
Things could have done better
1. Last 3 kms slowing down
FF efforts indicators helped me to slowed down where required and I feel it helped me to not to push myself where it’s not required . Fourth frontier helped me to pace effectively without getting out of breath.
Nutrition
Cup of filter coffee at 4:15 am. 2 bananas at 5:00 am. 1 lt of water till 5:15 am. During the run every 30 mins small slice of banana and at every SAG station 1 cup of water .
Recovery
Post the run I tapped on calf muscles and walked slowly for 10–15 mins . Epsom salt for legs in home .
Normally after running Half Marathon, I will be tired and all through the day fatigue will set in. Today was different , I can feel energy levels were high and I continued the day with work, lunch outing with family
Summary
It feels great beat the target being set and recover faster as well. While the goal is modest still it gives kick for accomplishing and positive frame of mind.
The run also gave me great perspective on focus areas for next months on strength , addressing cramps and reduce weight .
