Running race 1:39:51 [4] 21.1 km (4:44 / km)
shoes: new balance 1025
Montreal Half Marathon and Canadian Championships, a terrible result. Was 10 minutes off of my sub 90 minutes target time for 2 reasons:
1) It was windy as hell and really wore me down throughout the course of the race
2) Clearly I have been too slack in my training the last 4 months and am not in running shape as my TPK got progressively worse throughout the run (I passed a lot of people in the first kilometer and then after that it seems that everybody slowly passed me, never really got in a groove)
Times:
1km-3:56
2km-4:19
3km-4:14
4km-4:13: Was on pace to run sub 90 until 4km
5km-4:52 5km split 21:35
6km-4:41
7km-4:35
8km-4:15
9km-4:50 The end of my hopes that I was getting into a groove after 4 consecutive split improvements
10km-4:40 5km split 23:02 Total time 44:37
11km-4:33
12km-4:42
13km-4:55 Was on pace to run sub 95 until 13km
14km-5:19 Kilometers 13 and 14 were in the most exposed part of the course against a murderous wind, these two kilometers really sapped my energy and I wasn't the same after that
15km-4:48 5km split 24:18 Total time 68:55
Stopped trying for the next 5 kilometers, I pretty much ran the kilometer and walked for 30 seconds before running the next
20km 5km split 26:04 Total time 94:59
21.1km 4:52. Coming around the final bend with around 100m left saw that I only had 23 seconds to finish under 1:40 and cranked the finish chute passing 5 or 6 people
What can I learn from this?
-Next winter I need to train hard from November until April, I can't do what I have done the last 4 winters where I have slacked off in the winter and then try to get back in shape for the summer
-It is good to have more than 3 days to get into running shape
-I need to start doing tons of intervals ASAP to get my speed back and weekly long runs to get my endurance back