It was a relatively quiet year with no PB as every race seems to went wrong with my 17 Weeks of training schedule. It was from day one when I had the intention to train for a 3:15 marathon, perhaps I was overly ambitious as the training paces proved to be too fast for my liking and in the process I failed to keep up with the fast pace and could not complete some interval training and LSD. Some of my longer LSD was done at a very slow pace or worse I would felt bonked and had to stop.
In the built up races starting with the AHM, I could still feel soreness on both legs, aching body and I was simply tired, all these seems to be indication of not having enough rest or rather symptoms of over-trained. Although disappointed, I was perhaps lucky to at least hold out for a 1:40 finish, especially when I was not able to recover enough for any strong finish.
With weeks passing and more incomplete interval training and LSDs, it was time to adjust the paces for the training plan. Perhaps a 3:20 - 3:30hr finish will be a more realistic target and do not expect big PB for Osaka Marathon since this change of plan will be a long term training process of mileage building, to build the base needed for my ultimate aim.
The Nike race was intended to be included as a "recovery run" race where the initiate plan was to do a 40km LSD the day before. But since I only managed to cover 25km (felt bonked), I will use the race as a tempo pace run targeting 4:30 pace. With tired legs, I started slower but gradually pickup pace, with 2km left I felt gutted as I was forced to slow down trying to recover from side stitches.
The Newton Run was a good LSD in my built up to the marathon, however the initiate target of 4:45 pace was not possible. Felt tired as there was no plan to taper down and I was still getting used to running twice a day. The finish time indicates that I was more comfortable with a 5min/km pace.
Unlike the year before where a 21km race really help boost my morale, this year unfortunately it was not my day, perhaps the late start time of 7am affects my race. I did a good first 10km but just could not recover to run faster for the second half of the race. This is one of my worse 21km to date!
Army Half Marathon 2012 - 1:40:48
Nike We Run SG 10k 2012 - 44:58.86
Newton Run 30k 2012 - 2:28:10
Passion Run 21k 2012 - 1:42:52.25
Race day!
Finally the big day came and after some thought I finally settled to go for 4:45 even pace, with no hip ups this pace should led me to 3:20, hmm... ideally... Well this will be a bonus result and 3:30 will be the very minimum acceptable timing.
As expected it was very cold standing at the start line, think it should be between 4 - 7 degrees Celsius and I was put into starting block C, not sure what's my expected finish time as there were Categories A and B runners ahead and of course not forgetting the elites!
Soon as the horn sound goes off at Osaka time 9am it took me 3 - 4 mins to cross the start line, unlike local Singapore races, I never expect the first 2km to be so pack where I was forced to find spaces here and there to over take others. Due to heavy traffic I only managed an avg 5:05 pace for the first 2km before I had a clear path to pickup pace for a nice 4:44 pace for the first 5km.
I was cruising for the next 5k and unknowingly running on avg pace of 4:29. and at 10km it was still a good sub 47mins. From 10km to 20km, it was on a good avg 4:35 pace but it was too fast and it was also where I started to feel pain on my forefoot, it was especially pain on the left foot where I was forced to slow down going closer to 4:45 pace. In the process I altered my running style trying to shift my Central of Gravity by striking more on both heels so as to relive the pain. With that I rounded up 25km in a slower 4:43 pace.
I had to endure the pain and continue running but unlike July's GCAM this time I will not stop. I will not give up my last shot for a PB this year! Somehow I got over the pain and at 30km it was on avg at about 4:50 pace. This is the mark where the real race had just started but disappointingly my pace continued to deteriorate too despite that the pain seems to have alleviated.
I tried to divert some attention, waving and giving hive fives to the supporters but it didn't help making me run any faster and instead to my surprised at 38km a group of runners started to overtake me. I was shocked when I realized it was the sub 3:30 pacer groups which I passed at before the 10km mark. I tried hard to keep pace knowing that I should have a better chip time if only I can just tag along but my legs were just too heavy!
As the gap between the pacers and myself started to drift apart I decide to let go knowing that mathematically I knew I could still go below 3:30 if I can keep closer to 5 min pace. Since my tank was running dry too so there's no way that I could run any faster, and soon it was on avg 5:12 pace the moment I hit 40km.
It was also at this moment that my Garmin watch went flat, and where I too hit the wall! Can't seems to lift my legs and at a super slow 6:30 pace I was easily over taken by many runners. The 2.195km was unusually long for me to complete! The only motivation came with 195m to go before I could stop jogging and run, and so glad to have cross the finish line before I was limping badly with the same left foot pain I had during July GCAM.
Based on Chip time I got the consolation of just managed a sub 3:30 marathon, its a PB which I was not too happy about. There were thoughts on did I ruin the race running too fast from 5 to 15km? Would it helped if I stick closer to 4:45 pace instead so that I the forefoot pain will just come in later and less painful? Well on the other hand I do feel that the forefoot pain did affect my rhythm where I was forced to change the way I run. Perhaps I could have built this rhythm on a slower 4:45 pace? On the positive, if I can get this pain out of the way there is a good chance of achieving a better timing. cheer!!!
Official Results
|
地点
|
タイム
|
ネットタイム
|
区間タイム
|
順位
|
|
5km
|
0:27:04
|
0:24:17
|
0:24:17
|
2663
|
|
10km
|
0:50:12
|
0:47:25
|
0:23:08
|
2229
|
|
15km
|
1:13:39
|
1:10:52
|
0:23:27
|
2168
|
|
20km
|
1:37:35
|
1:34:48
|
0:23:56
|
2154
|
|
中間
|
1:42:58
|
1:40:11
|
0:05:23
|
2162
|
|
25km
|
2:02:02
|
1:59:15
|
0:19:04
|
2158
|
|
30km
|
2:26:59
|
2:24:12
|
0:24:57
|
2122
|
|
35km
|
2:52:58
|
2:50:11
|
0:25:59
|
2106
|
|
40km
|
3:19:24
|
3:16:37
|
0:26:26
|
2103
|
|
フィニッシュ
|
3:32:27
|
3:29:40
|
0:13:03
|
2204
|
動画 25km
動画 35km
動画 42.195km
動画 42.195km
