My first R4TW was in 2013, time 1:32:52, split first 5mile 47:38, 2nd 5mile 45:13
2015 R4TW in 2015: time 1:30:35, splits first 5 mile 43:45, 2nd 5mile 46:50.
This years R4TW had temperature of 59-60, with clouds and light drizzle just before the race. No rain during the run, was cloudy throughout, no wind, was a bit humid but bearable. Overall good weather for running.
I wore a sleevless compression top, was ok, but could have gone for a banyan top since it was not at all cold, so next time need to be lighter.
All through the week leading up to the race I had a mild sore throat and running nose, so on race day I had to take dayquil to stem the running cold. I think the only impact this had was I had to use all 8 water stops because I was thirsty due to the medicine ! Hope to reduce that by half next time since it wastes too much time.
My goal was to run 1:30 and more or less I hit that goal. The plan was simple, hit 8:30 min/mi for first 3.5 miles, then for the hills from 3.5 to 7.0 hit 9:30 min/mi and then 9:00 min/mi for last 3. That meant that I would be at mile 3.5 in 30mins, mile 7.0 by 63 mins and finish in 1:30. I thought if I had energy left I could go even faster on last 3 miles since it was downhill for a mile and flat thereafter and maybe do it in 25 mins and break well below 1:30.
I started the race with a fast first mile probably 7:45 or so, but had to take a 45 second bathroom break. But I still managed to reach mile 3.5 in 29:30, and then started the hills and I started to slow down according to plan and reached 5 mile in 43:45, and exposition in 1:03:45. The hilly parts were hard and I actually got tired legs so last 3 miles i just ran in around 27 mins to finish 1:30:35.
My splits were first 3.5 in 29:30, reach mile 7.0 in 63:45, and finished in 1:30:35.
Some notes for more improvements: I need to run better through hills, i should target to be only slower by 20 seconds on the hills and not any slower. I will need to improve recovery running uphill so i can run faster down hill. This will help when there are rolling hills. Also need to practice how to recover from hills so that I can get back to normal pace in the flat regions after hills are over. Finally I need to look at having stronger finishes by being able to do the last couple of miles strong and quick.
Overall this race i ran according to plan and almost hit most points, but I can see obvious places to improve and next time I should target 1:25 , should be doable with better practice and form drills.
2015 R4TW in 2015: time 1:30:35, splits first 5 mile 43:45, 2nd 5mile 46:50.
This years R4TW had temperature of 59-60, with clouds and light drizzle just before the race. No rain during the run, was cloudy throughout, no wind, was a bit humid but bearable. Overall good weather for running.
I wore a sleevless compression top, was ok, but could have gone for a banyan top since it was not at all cold, so next time need to be lighter.
All through the week leading up to the race I had a mild sore throat and running nose, so on race day I had to take dayquil to stem the running cold. I think the only impact this had was I had to use all 8 water stops because I was thirsty due to the medicine ! Hope to reduce that by half next time since it wastes too much time.
My goal was to run 1:30 and more or less I hit that goal. The plan was simple, hit 8:30 min/mi for first 3.5 miles, then for the hills from 3.5 to 7.0 hit 9:30 min/mi and then 9:00 min/mi for last 3. That meant that I would be at mile 3.5 in 30mins, mile 7.0 by 63 mins and finish in 1:30. I thought if I had energy left I could go even faster on last 3 miles since it was downhill for a mile and flat thereafter and maybe do it in 25 mins and break well below 1:30.
I started the race with a fast first mile probably 7:45 or so, but had to take a 45 second bathroom break. But I still managed to reach mile 3.5 in 29:30, and then started the hills and I started to slow down according to plan and reached 5 mile in 43:45, and exposition in 1:03:45. The hilly parts were hard and I actually got tired legs so last 3 miles i just ran in around 27 mins to finish 1:30:35.
My splits were first 3.5 in 29:30, reach mile 7.0 in 63:45, and finished in 1:30:35.
Some notes for more improvements: I need to run better through hills, i should target to be only slower by 20 seconds on the hills and not any slower. I will need to improve recovery running uphill so i can run faster down hill. This will help when there are rolling hills. Also need to practice how to recover from hills so that I can get back to normal pace in the flat regions after hills are over. Finally I need to look at having stronger finishes by being able to do the last couple of miles strong and quick.
Overall this race i ran according to plan and almost hit most points, but I can see obvious places to improve and next time I should target 1:25 , should be doable with better practice and form drills.
