https:\/\/strava.app.link\/LrNeOmLArW<\/a><\/p>\n\n\n\nSome more detail on how it went:<\/p>\n\n\n\n
This was the pace plan given to be by my coach Michelle:<\/p>\n\n\n\n
\n\nThink about the race in 10k blocks:<\/p>\n\n\n\n
– first 10k easy peasy, enjoyment, settle into the race, stay relaxed.<\/p>\n\n\n\n
– 2nd 10k more effort – just up to 6\/10. keep the pace controlled.<\/p>\n\n\n\n
– 3rd 10k – past halfway now. Focus in this 1\/4. Really keep on the pace, keep positive. Keep smiling and waving. 8\/10 effort<\/p>\n\n\n\n
– 4th 10k plus – crunch time. the pain level will go up in this section, building to 10\/10 by 23 miles and beyond. Keep focussed, keep pushing, keep working. Keep imagining the finish straight, keep going!! <\/p>\n\n\n\n
<\/p>\n\n\n\n
I tried to follow the pace plan and set my watch to auto 10K laps so I’d have a ping on progress every 10K. For the first 10K I ran behind the 3hr pacer pack. There were too many so I held back behind. I did chat to the pacer before hand and he said he was going for a flat pace but aiming for 30-60 secs spare to compensate for not taking best line. I hit 10K in 4:14 average so decided to try and make the second 10K a 4:15 section. The pacer appeared to slow a little just after 10K so I moved through and within a K or two I was in a group that seemed pretty steady. Over that 10k the group members changed a little until 17-18k where it became a group of 8 which had a couple up front setting pace looking strong. I sat at the back of this group conscious of my own pace. The second 10K went through in 4:15 pace and I wanted to move up to 4:13 pace for the next 10K. I hit half way at 1:30:10 at which point I really didn’t think sub 3 was on but didn’t give it much thought at that point. Despite pushing a little harder I started to drop off the group but I was OK with my pace so I didn’t try to stay with them (looking at results I beat all but 2 in the end). Third 10K went through in 4:12 pace which was quicker than planned (and was into what little wind there was). The 4th 10K was the hard one\u2026. pace slowed a little early on in that section as it was getting harder to maintain the pace. At 38K the 3hr pacer came passed with a few around him. He made a good effort to cheer me on but I could not stay with him for long, probably a K or so. This meant the last 4K were just an effort to limit my losses on him. 4th 10K went in 4:17 pace. At which point I knew it was going to be close. The support was incredible as I was still near the 3Hr pacer so people knew what it meant. The last few 100ms had my HR at a level I’ve not hit for a few years and still the legs didn’t give in \ud83d\ude42 I had visualised the finish through the training, from the photos I didn’t look like I did in my imagination\u2026.<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
THis is a bit of a draft write up at the mo, taken from Facebook and TrainingPeaks Wow, I went and hit my target for\u00a0ABP Newport Wales Marathon\u00a0and just scraped under 3 hours\u00a0??\u00a0and ending up 3rd in the 50+ Male category. I had to dig deep to do it having hit half way at 1:30:10 … <\/p>\n
Continue reading “Newport Marathon – May 5th 2019”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"_links":{"self":[{"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/pages\/76"}],"collection":[{"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/comments?post=76"}],"version-history":[{"count":1,"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/pages\/76\/revisions"}],"predecessor-version":[{"id":77,"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/pages\/76\/revisions\/77"}],"wp:attachment":[{"href":"https:\/\/iplodallday.johnkeat.com\/index.php\/wp-json\/wp\/v2\/media?parent=76"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}