|Pretty relaxed before the race|
The course consisted of two loops with the major ascent on the first 10 km. It was nearly all trail-good to run-some on gravel roads and a very minor part on asphalt and one minor on grass.
Being in the building period I didn't taper at all for this run. I trained as normal and treated it like a C-priority run. Because of that I was a bit stiff in my thighs and not fully rested. The fluea I experienced earlier on this week had faded away and I felt fresh before the run.
|Winner of age-group K40-44|
The last 5 km of the loop consist of a pretty levelled part of 2,5 km and then it's down 2,5 km and a minor descend at the end before I entered the start/finishing area again. I finished the first loop just before the start of the half-marathon. It was hard to start another loop, but I consentrated on completing each km and by doing this I worked my through the second loop as well. I needed to walk more of the ascends though.
With just two km left of the loop I managed to increase the speed by 1 min/km and finished well before my targets. It was a hard run, but I'm very satisfied to have performed well under such circumstances.
Finish time(official): 4h 6m 26s
(11,2 % up compared to the winner: 3h 41m 39s)
Placement: 4th overall and first in age-group.
Split times(average speed):
1) 5 km: 27m 55s (5:43)
2) 10 km: 29m 45s (6:00)
3) 15 km: 28m 38s (5:51)
4) 20 km: 27m 50s (5:37)
5) 21,0975 km: 6m 26s (6:03)
6) 25 km: 23m 45s (6:06)
7) 30 km: 32m 06s (6:27)
8) 40 km 1h 00m 07s (6:06)
9) 42,195 km: 9m 47s (4:59)
Real average time: 5:50 min/km (total distance)
Verticals: 621 m
The log-file from Garmin can be found at:
My enery intake consisted of energy-drink and Coke. I supplied with water at every supply station.
I didn't experience any problems due to lack of energy so I guess my intake was sufficient. I had 65 grams og energy-drink, and 1-1,5 l of Coke.
-Shoes: I used Mizuno Wave Ronin as my running shoes. They served me well during the whole race.
-Logging: I used my GF 205. No additional device for heart rate-monitoring. The watch measured a shorter distance than the one the race actually was. The deviation was 1,8 %. We were running mostly in the woods. I guess that explains why this deviation appears. Interesting experience.
-Clothes: I wore a singlet, short thigths and running socks-all from GORE. Wonderful equipment.
I was a though race. Again to have established a strategy in advance paid off well. I finished a good first loop (2h) and I'm very satisfied to have just used 6 minutes more on the second loop. Comparing to Nordmarka Skogsmarathon the 12th of June this year-
I used 5 minutes less on the first half and 9 minutes less on the second half-all that in a more demanding track.
Every time I'm strugling I keep consentrating on keeping a steady pace and move forward to the next km.
When I'm 2-3 km from the finish I always make an effort to speed up a bit to ensure a finish time as good as possible. I managed to do so this time as well.