Coatesville 2017 Half Marathon – Race Report

I looked at my time, it was 1:30:55, and the split was 45:39 for the first half, and 45:16 for the second half. So this told me I got it right. That was about the extent of my research into the day, it just felt good.

So I wrote on Strava the following in response to one question:

I’m really happy. I ran the perfect race for me. Was constantly overtaken going downhill to half way, but overtook everyone who overtook me the going up the hills. I’ve run this 4 times now, and I bide my time to half way, then overtake going back uphill, and once you overtake them going up, they don’t try you again. And then I open the taps on the way down the last 4K to the finish. My last km was slower than last year (I’ve lost some top end speed) but I was 2 min faster over the course.

Then the next day, as they say in the cold-light-of-the-day, I looked into strava…

The essence is:

1) I maxed out my heart rate for the entire race, I didn’t know I could push it so close to the redline. While running, it didn’t feel so close. But the heart rate trace suggests otherwise

So I guess this means I’ve reached my current maximum.

2) The cadence dropped as I got faster. (from 136spm to 118spm) So obviously my stride lengthens.

I suspect it probably lengthens a little too much, and that I need to look at shortening it. Maybe there might be a bit more speed in me yet?

3) I pushed the hills comfortably hard and I did not back off, once I commited, that was it.

And… I managed to keep the pace up. Towards the end of the hills, I had to back off going down one to recover for a bit, and you see my pace drop for a bit going down, but then I absolutely charged the last hill; swings and roundabouts as they say.

A great day.

Splits below:

KM

Pace

GAP

Elev

HR

Cadence

1

4:17 /km

4:02 /km

14 m

176 bpm

172 spm

2

4:23 /km

4:09 /km

10 m

165 bpm

136 spm

3

4:47 /km

4:05 /km

38 m

173 bpm

130 spm

4

4:26 /km

4:13 /km

5 m

169 bpm

146 spm

5

4:30 /km

4:19 /km

7 m

169 bpm

154 spm

6

4:14 /km

4:32 /km

-23 m

166 bpm

148 spm

7

4:00 /km

4:10 /km

-17 m

162 bpm

124 spm

8

4:23 /km

4:08 /km

12 m

168 bpm

144 spm

9

4:09 /km

4:24 /km

-17 m

165 bpm

120 spm

10

4:00 /km

4:39 /km

-40 m

157 bpm

120 spm

11

4:21 /km

3:59 /km

20 m

167 bpm

136 spm

12

4:39 /km

3:57 /km

39 m

173 bpm

130 spm

13

4:17 /km

4:18 /km

-4 m

168 bpm

118 spm

14

4:06 /km

4:24 /km

-21 m

164 bpm

120 spm

15

4:34 /km

3:51 /km

39 m

174 bpm

138 spm

16

4:32 /km

4:08 /km

19 m

173 bpm

152 spm

17

4:21 /km

4:28 /km

-10 m

171 bpm

124 spm

18

4:15 /km

4:19 /km

-5 m

172 bpm

128 spm

19

4:12 /km

4:05 /km

-0 m

172 bpm

124 spm

20

3:57 /km

4:14 /km

-20 m

175 bpm

118 spm

21

3:36 /km

4:15 /km

-43 m

176 bpm

118 spm

0.2

3:40 /km

3:40 /km

-0 m

183 bpm

120 spm

GAP = Grade Adjusted Pace (ie if flat, what it is the equivalent of)

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