Thursday, December 31, 2009

McMillan Running Calculator vs. 2009 PBs

Looking back at my race results of 2009, the McMillan Running Calculator matched all my PBs down to the minute base on my marathon time.

5k PB - 23:26 in August 2009
McMillan says: 23:30
Goal: sub 23 - didn't happen...

10k PB - 48:39 in April 2009
McMillan says: 48:50
Goal: sub 50 - very satisfied result!

Half Marathon PB - 1:48:02 in September 2009
McMillan says: 1:48:39
Goal: sub 1:50 - another happy ending, I was very pleased.

All the predicted results base on my marathon PB 3:49.08 are a few seconds more than my actual PB, it seems I should have performed better in my marathon.

If I put my half marathon PB 1:48:02 then McMillan says I should run 3:47:51 for my marathon!

Look out, 2010! I am going to run faster! :-D


Wednesday, November 4, 2009

eDISCS?

Sep. 27, 2009 - 4:00:29.3
. . . 3 WEEKS AFTER . . .
Oct. 18, 2009 - 3:49.08.0

11 minutes difference in 3 weeks, what different that I have done?

This is the secret! eDISCS available under 6 bucks from RunningRoom



Initially I was looking for some salt tablets to prevent the calf cramp issue I had in Scotia Marathon, then I found these eDISCS.  Not sure how much I should take them, I've decided to take 1 disc after each hour and I carried 5 in total, but at last 6k or so to go in the race I took the remaining 2 discs.  After finishing the marathon, my legs already had little cramps here and there, but still plenty of energy left, not sure if it was overdose of gel and eDISCS.

Did I get paid to say this? hahaha, no and of course this was not the only factor, I think the weather played the biggest role in this:



09/27/09
10/28/09
Mean Temperature
18 °C
5 °C
Max Temperature
20 °C
9 °C
Min Temperature
15 °C
1 °C
Dew Point
16 °C
-2 °C
Average Humidity
91
56
Maximum Humidity
100
70
Minimum Humidity
65
35
Average HR
173
167
Maximum HR
205
182


Humidity was the killer!

Saturday, October 31, 2009

2009 Toronto Marathon - Photos

I was expecting my wife to record my finish at the Toronto Marathon. As I was approaching the finish line, I didn't see her and my daughter, only my sister was there to test out her new camera... I wondered around the Queen's park for a good 20 - 30 minutes, I couldn't find them. Finally I went to the finish line again, there was my wife holding the camcorder shooting at the finish line! It turns out when she got to downtown and parked the car, my daughter wanted to go to pee, so while I was running my perfect finish of the race, they were busy looking for a public washroom - perfect timing :-)
That evening my daughter complained that I didn't wait for her to finish the race... and she wants me to run another marathon next day and wait for her this time! :-)



 
fueling up with gel


Jose and the 3:50 group doing 10:1 catching up before half way



finishing kick with little cramps everywhere




2008 - crossing the finish line
 
2009 - crossing the finish line




couldn't find my wife & daughter...


I like the taste of this big medal!

Monday, October 26, 2009

2009 Toronto Marathon

2 Marathons in 3 weeks?
My initial goal was to collect all the Marathon medals around Ontario, without a hesitation I registered the Scotia Waterfront Marathon in the beginning of the year. So what about Toronto Marathon? I already did it last year, why again this year?  At first I was planning do the Niagara Falls Marathon, but the price was the same and their medal isn't as nice as the Toronto Marathon medal.  I also received an email from Toronto Marathon that this year will be a 4-inch huge medal and early bird registration gets this book - 26.2: Marathon Stories.  Regardless Toronto Marathon is only 3 weeks after Scotia Marathon, I couldn't resist the temptation of earning that medal and the free book so I registered it.

Pre-race
The forecast has shown it was going to be chilly on Sunday morning, even more cold than last year.  Last year I wore a tech fabric long sleeves jacket and a tech t-shirt underneath, it turned out that after 1k I didn't need the jacket at all, I had it tied on my waist for the rest of the race.  To avoid that happening this year, I was planning to do what jonovision_man did last year - tshirt + cycling arm warmer.  Due to insufficient time to get a arm warmer that I wanted, finally I've deiced I would rather dress not enough than too much, so if I am really cold I would just need to run faster! :-)  I wore a singlet + the Toronto Marathon 2009 shirt this year + wrapped myself with a garbage bag.  At first I felt the small shirt is kind of small this year, during the race when I saw other people's shirt, it seems they gave me the women's version of small tshirt...

2 nights before Marathon - I was on a train with my daughter.  We saw another train next to ours passing by, I can see clearly inside of the other train from our window.  There were dead bodies everywhere in the other train, chopped body parts and blood all over the place.  I had to cover my daughter's eyes so she wouldn't see such a disturbing scene.  It turns out this massacre were committed by a psycho couple, then they killed themselves after killing everybody on that train, the name of the train wasn't TTC or TGV, it was KISS... that was one of the most crazy disturbing nightmare I have ever had.

1 night before Marathon - My son seems having slight fever and teething, he had a bad night... so did we... waking up every 15 - 20 minutes, seriously he probably got up 20 times that night!  Out of all the days, he had to pick this night before my Marathon, I am not sure what to say, just suck it up and beat the Marathon!

Starting line
Wife dropped me off at North York around 8:30am, I jogged to the start line with a garbage bag, feels a little weird but I wasn't the only one with garbage bag.  I placed myself right next to the "sub 4:00" sign.  As more people came and I also saw the pace bunnies came in on the left side, I tried to move back a little aligning myself with the 3:50 and further away from the 3:45 bunny.  As the race started, I threw off the garbage bag, and didn't feel cold at all.  I was glad that I have picked a short sleeves shirt than a long sleeves.  The start was fast, this year I have a Garmin 305, I could control my pace much better.  Seeing lots and lots people flew by me in the first 2 kilometers, I am sure a lot of them cannot keep that pace for the entire 42.2, probably not even the first half, I just had to monitor my Garmin and stop the temptation to go out fast with them, which I was disciplined enough this time compare to the mistake in Scotia.

1st incident: damn shoe laces
The first couple kilometers didn't feel that great, I didn't double check the shoe laces before the race started.  The shoe laces on my right shoe seems too loose and it was bothering me, I felt I was spending extra energy as it felt a bit loose and my shines felt tired.  I started to debate with myself whether I should stop and re-tie my shoe laces after passing 401.  Finally after finished the downhill of the ramp to Yorkmills, I told myself do not panic, just take my time to stop on the sidewalk and tie that shoes before attacking Hoggs Hollow.  That was the right decision.  As my shoes felt right, and people started to slow down on the hill, I was building up confidence and running better.  Rather than keeping the same pace every kilometer, I kept the same heart rate that that seems worked well with the up and down hills (although mostly down) on the first half.

The familiar bunny
Somewhere between 15k - 18k, I was running next to the 3:50 group.  It appears this 3:50 pace group is doing 10:1.  I look at the pacer, wow! he was Jose from Scotia Marathon, the pacer I chased (due got into bad starting corral myself) and followed till close to 30k when my legs cramped.  I went up and greeted Jose, he remembered me.  I told him my disaster in Scotia, he asked how I felt today.  I felt just fine at that point, but I said you never know what's going to happen after 30k...  Since I wasn't going to do 10:1, we split after a short chat, he said good luck to me and we going to each other from time to time, which I would hope so. So Jose was pacing 2 marathons in 3 weeks! but I guess this pace is an easy run for him.  From that point I would get ahead then the 3:50 group would get close to me and then started walking, that has indicated my pace was on target for 3:50 and very consistent.  This continues until I had to go to the washroom...

2nd incident: washroom break
Staring from 10k or so, I kind of wanted to go to washroom... not sure if I hydrated too much or what.  However, silly me doesn't want to lose any precious seconds, I kept on holding it but it looks like it would be uncomfortable to run like this for the 2nd half.  Finally I've decided to look for a  portapodi that doesn't need to line-up before the half way point, it's less stressful to have a slower first half and pick up the pace later.  So I took a washroom break at the last aid station before the 21.1k point.  After that, I never saw the 3:50 group again, I know they must be ahead of me.  But after the washroom break, it felt much better than carry extra liquid on me :-)

After half way on Lakeshore
First half clocked 1:55:25 - 5:28m/k pace.  I was feeling great, when we get into the Martin Goodman trail, the weather was just great.  Unlike in Scotia Marathon running on Lakeshore, we get to run right next to the lake.  I was enjoying the nice view between 21k- 30k.  I didn't want to get aggressive before 30k, I just wanted to avoid that stupid calves cramping problem as much as possible.  At 27k, 28k, 29k, no sharp pain in my legs, I told myself it's a good sign, now wait till 30k and see what happens.  Close to Lakeshore turnaround point, I saw Jose and the 3:50 on the other side, seems they were quite ahead of me... maybe 1k? but I felt my pace shouldn't be too far off. 30k clocked 2:43:45 - still a consistent pace perhaps a little faster than the 1st half, but still some distance behind the 3:50 group.

The fake wall
Shortly after 30k, was it after 30k? I cannot exactly remember, there is this inflatable balloon gate that we had to run through.  This is the 2nd year I passed this thing and had no idea what is it for... we just passed the 30k mark so this couldn't be a split point.  It was until I read yumke's race report then I realized that was the "wall" - a fake one.  Out of 3 marathons, I've yet encounter to hit the wall, it hasn't clicked with my mind that this is the point where the wall begins.  At this point I still felt fresh, no signs up cramping - good! now it's time to pick up the pace a little.  I started to pick people one by one and passed them.

3rd incident - dropped e-disc:
After 30k one of my goal was to pass others, and avoid people passing me as much as possible.  Every time I heard foot steps getting close I would pick up my pace till I drop them within slight range increase of my heart rate, with exception of some really fast ones and I made sure they were relay runners. In this race I was trying something new besides the gel, something called e-disc.  The reason was to keep enough sodium and electrolytes in my body to avoid the mysterious cramping issue.  e-disc are dissolve-able tablets, I wasn't sure how I was going carry them so I put them in a small plastic zipbag and have them in my fitness belt with my gels.  At 30ish km, as I was taking out the zip bag from my belt while running, the entire thing dropped!  Lucky the runners behind me didn't step on it, I had to run back and pick it up... and a few runners passed me! that caused a little panic until I passed them.


Heading back
The feeling of passing people, actually packs and packer of runners felt really great.  As we headed back to Queen's Quay.  This place reminded me running with my ex-colleague R.P. back in 2007 summer, when I was introduced to running and wasn't running regularly.  He took me out for a 8k run.  Not only that I couldn't keep up but I made him to take so many walk breaks with me.  R.P. was the guy who introduced gel to me and brought me into our corp relay team in Mississauga, someone I always appreciated that introduced me into this amazing sport of running.  There was a lady running in pink shirt who passed me around 35k, she seems to be running in some insane negative split and not stopping at water stations, I wasn't sure if she was carrying her own drinks or she simply didn't need to be hydrated as she was getting further away from my sight.

To the finish
Soon we started turning north on York Street heading to Queen's Park. My legs were tired since 38k mark, but heart was still pumping comfortable.  I decided to motor up for the last 3k.  At this point, I started to see the pink lady getting closer and some other familiar faces passed me earlier in the 1st half, I was all pumped up.  Although it was gentle uphill incline, I started to get faster and faster, passing more people included that pink lady!

When I passed the 40k mark I realized I had sub-4 in my bag, even if I power walk I could have had a sub-4 finish, I got little emotional...  My eyes got a little watery but I realized my contact lenses might slipped off so I didn't let the tears out :-)  It sounds a little silly, my time was far off from Boston Qualifying time and my sub-4 is qualifying for nothing, only for myself I guess.  Myself as an naive runner who didn't know what running shoes were, who has issues managing his time being a good farther with two little kids, from not training and entering races, from not following training plans and "run  when I have time" approach to enter marathons, training by running up north along Yonge street with a backpack weekly and running for 3:30 hours during a snow storm night... this is where I am, I was really proud of myself!

As we enter University Ave. going around the circle on Queen's Park, Jose with his 3:50 bunny ears were in my sight!  One guy I passed said to me "go buddy! the 3:50 bunny is right there, go get him!", whoever you were, thank you for your encouragement, I did what you told me to.  I couldn't believe I caught up to Jose a few hundred meters before the finish line, I waved to Jose and shout out "Thank you Jose!", Jose responded back "go for it! enjoy your medal!".  I tried to sprint but the last 800m or so my legs muscle were stiff and I started to have little cramps, I couldn't do a all-out sprint.  My faces were all in agony and this was when I saw my sister taking photos of me, I had mixed of emotions, I waved to her but couldn't have a better facial expression for the shots.  After I crossed the finish line, I waited a few seconds for Jose and thanked him again.  3:49:08 - what a finish, average 5:26 m/k pace, I had a blast.
Last 2.5k splits on my Garmin were: 5:01, 5:08, 4:49.

3 weeks, 2 marathons, 10 minutes improvement, negative split finish on a harder 2nd half course, what better can I ask for?


I was living in my dream that nobody passed me until a week later I saw the stats provided by runpix.com
No idea who were the 3 runners passed me... but I really liked these interesting stats provided by the Toronto Marathon, which we don't get in any other races:






Wednesday, October 14, 2009

Runaway Coupons

Yesterday was another day that I didn't have enough time to run, end up with a short 4k run on the way back home after work.  I suppose to be tapering for the Marathon upcoming on Sunday, not sure running an intensive short run is okay or not...  anyhow, the splits and HR were:

1k - 4:43 - 153bpm
2k - 4:33 - 167bpm
3k - 4:33 - 176bpm
4k - 4:23 - 181bpm

The good news was that it was another PR on this 4K route, it seems running at 4:3x - 4:4x isn't that uncomfortable anymore, my heart rate is lower than before! this started to happen after the STWM Marathon on Sept. 27th... The only two reasons I could think of:
1. somehow my fitness level is better after the Marathon?
2. the temperature is much colder these days.  
I don't really know what happened but I am just happy as long as I can run faster :-)

The bad news was I forgot to zip a layer on my backpack before the run, I had quite a few coupons in there, they were all gone after the run...  Including a 10 dollars off coupon from RunningRoom when I registered for ATB30k next year, good thing was it's a PDF file, I'll print it again.

I'll probably run again today and tomorrow, then take Friday and Saturday off to be ready for the Toronto Marathon.

Wednesday, October 7, 2009

2009 Scotia Toronto Waterfront Marathon Aftermath

I've learned quite a few things in this race, the following are the big mistakes:

1. chasing the bunny early in the race - I need a plan B when I couldn't find the bunny and being stuck with huge crowd.  I should have ran my own race, pace myself rather than wasting energy and started out too fast to chase the 3:50 bunny.  I recall while I was full of frustration during the first 2km, I thought I saw my heart rate around 200... just a few days ago I checked my Garmin history, I did had sky rocked my new maximum heart rate to 205 - result of panic + running between 3ish-4ish min/k!

2. running in a pack - since I have been a lone runner from the beginning, trainning, running by myself almost all the time, my experience of running in a pack was very limited.  I was constantly changing my pace during the first 5-10k due to the people that were between me and the bunny.  I didn't want to be too far behind the bunny but it frustrated me that there were half marathon runners got in the way and couldn't keep up the same pace.  I am not sure how to avoid this in the future with lots of runners... Again, I should stop fighting for a spot and just run my own race.

3.  hydration - It appears on humid day I probably lose too much salt or something, my calves started to cramp.  This is the 3rd time this happened in a humid day with distance beyond 21k.  I probably just need to take more Gatorade at water station or a veteran runner told me that I can try salt tablets.

A quick rundown of my running after the Marathon:

  • Monday - wanted to rest but it was raining in the morning so I didn't bike to the bus stop, ended up I had to run 2.33km back home.  Every part of my legs still hurts especially my calves and quads, average at 6:22m/k with 141bpm.
  • Tuesday - rest, cavles, knees, quads were all still aching.
  • Wednesday - I felt about 85% recovered, at the end of the day it was the right calf still aches.
  • Thursday - Took 2 days off to take my kids to Niagara Falls, I ran around the falls for 4k at night with breaks of taking photos of the falls (really enjoyed the night view of the fall and the solitude).  Average at 5:28m/k with 139bpm.
  • Friday - Headed off to Marine land and drove back home after.  It was a raining day and the traffic was just horrible, took me almost 4 hours from St. Catheriine back to Thornhill! that made me much more exhausted than running a Marathon... I hate driving around GTA!
  • Saturday - rest day, recovering from traffic jam :-)
  • Sunday - Went out for a 33k run, average at 5:52m/k with 156bpm, felt great although legs were a bit tired after 29k.
  • Monday - rest, legs were tired from the 33k run.
  • Tuesday - Legs felt 100% fresh, ran the first fast short run after the marathon.  4k average 4:42m/k with 166bpm.  Splits:  4:54, 4:47, 4:40, 4:30.  My fastest time on this 4k route ever with a backpack after work!  It was a hard run but I didn't feel that exhausted! this is totally weird I don't know what happened.
I know I am probably doing a lot of silly things not following the books, I am just learning more and testing out my body.  Let's see what happens on Oct. 18th at Toronto Full. :-)

Tuesday, October 6, 2009

2009 Scotia Toronto Waterfront Marathon - Photos

my calves seized up around 27k-28k, then both legs started cramping at 30k


I wasn't going to give up, just ignore the calves pain, but slowing down dramatically.


last stretch to the finish, still cramping but I wasn't going to stop!



somehow this picture looks fine but I was really hobbling to the finish line.



these two pictures shows my terrible "running" form.


trying to look good for the final shot! :-)


Sunday, September 27, 2009

2009 Scotia Toronto Waterfront Marathon

What a disaster! from the beginning to the end of this race, a race full of frustration.

I arrived there around 30 or 35 minutes before the start of the race. Huge amount of clueless crowd, or maybe I was the only clueless one? I don't know. I couldn't see the start line at all, following the crowd trying to get to the start with the correct corral, there was no sign nor support crew to clarify where to line-up. Finally another runner told me to look at the colour of balloons. But there were two colours of balloons in one section, why do they group up red & yellow, blue & green??
This is what they advertised:
„X Red: 2:30 to 3:10 marathoners, 1:15 to 1:35 half marathoners, 0:20 to 0:29 for 5kers
„X Yellow: 3:11 to 3:35 marathoners, 1:36 to 1:47 half marathoners, 0:30 to 0:44 for 5kers
„X Blue: 3:36 to 3:59 marathoners, 1:48 to 1:59 half marathoners, 0:45 + for 5kers
„X Green: 4:00 to 4:45 marathoners and 2:00 to 2:15 half marathoners
„X Purple: 4:46+ marathoners and 2:16+ half marathoners

There were purple people thought they were blue! and there were a few of us blue full marathon runners got stuck with bunch of green half marathon runners! this is a huge race, why did they make full marathon and half marathon starting at the same time? Toronto Marathon was a much smaller race, half and full were started at different time. I had to jog, sprint, dodge tons of people trying to find the 3:50 bunny, but I still stuck with bunch of green corral people! Finally I saw the 3:50 continuous bunny, he was 600m-800m ahead of me, I was in panic mode as I couldn't get to him and the race already started, my first km was basically chasing after him, I was running at 3:59 - 4:49min/km just to catch him up! started out too fast but I had no choice, a start of the disaster race.

The first 5 kilometers were very frustrating, basically I was constantly trying to fight a spot to stay not too far behind the bunny pacer. Why was there so many half marathoners following a 3:50 marathon bunny? this makes me think why would I ever want to go to another marathon with huge amount of runners, such as NYC or Chicago, perhaps it is better organized over there I hope. As we get into 10k, things were more settled, runners speard out more and I was able to get closer to the bunny pacer. My heart rate were steady around 175, legs were crusing the course just fine. The pacer told us we were on pace for a 3:48 finish, I felt fine so I kept my pace with them. Things were uneventful except we started to see a few runners with us dropped behind, at half way it shows the we clocked about a 1:53 half marathon, I thought it maybe a bit faster but everything was under control and comfortable except the air was a bit humid.

At around 25k, there were only 3 of us from the original group following the pacer. 27k, still going great but all of a sudden I felt a sharp pain in my right calf, I knew this may not be a good sign, soon at 28k, same deal goes on my left calf... 30k we clocked 2:42, but both of my calves seized up... I knew this is the same thing happened last year with midsummer night 30k, seems my calves just gave up on longer distance when humidity is high. I had to pull aside and start stretching, from this point I never get to see the bunny pacer again. The frustrating experience began again, every couple hundred meters I had to stop, stretch and run a bit. My heart rate was dropping to 160ish, it really frustrate me that my engine is fully functional and going easy, but my wheels just doesn't go. My legs kept on crampping, I had to stop and stretch, this continues all the way to 40k. At around 40-41k, I saw the 4:00 bunny pacer passed me, I knew my goals were toasted. Not only I cannot make 3:50 but I might not even make it under 4hours.

Last 2.195k I gave up on stretching, both of my legs were screaming but I kept on going. My hobbling pace is barely around 6:00min/k, when I saw there was 500m left, I bite my teeth hard, going with my "fast hobbling" technique, I was only able to make to 5:22min/k pace... I saw 3:59 on my watch, but still 200m to go and I couldn't sprint at all, really crushed my heart. At the end - it was 4:00:29.3 chip time.

After the race, I was not tired but my legs were trashed, I almost fell while walking out. The volunteer had trouble to take off the chip off my shoe laces, and she was going to untie my shoe laces! *&^%@! I had to bend my cramping legs to sit on the ground and pull off the chip for her, I swear it wasn't that complicated! as I was hobbling to exit the city hall, someone behind me pushed a wheel chair and ran into my achilles! what else is there to add to my horrible experience today!

The only two accomplishments were:
- I passed David Miller at around 5k, he was doing a half marathon.
- If I am a woman 45-49 I am qualified for Boston! lol

What I was disappointed about this race:
- Confusing start line
- Bad corral arrangement
- Full/Half started at the same time
- Humid day (but I heard it was already much better than last year)

Will I do it again? maybe only to get it under 4 hours, but I really need to think about it if they don't seperate the start time of full and half. Although it was still a PB to last year's Toronto Marathon - 4:05:10.2 but I enjoyed the experience with Toronto Marathon much more.
End of my complaints and excuses.

Friday, September 25, 2009

Awakening before Waterfront Marathon

What a dead blog I got... I haven't been able to catch up on updating my recent races.

a quick flashback for the past 2 months:

AUG 08 - Albion Hills Enduro - 1:11:40.6 overall: 112/263 category: 38/59
I felt I gave it all, but result is nothing to be excited about.

AUG 23 - Bill Harper 5k - 23:26
cursed by the course and time, exactly the same time down to seconds as last year, quite disappointed.

SEP 07 - Labour Day Oakville Half Marathon - 1:48.02
a perfect race with negative split, reached my sub 1:50 goal with fuel left in me!

SEP 12 - Horseshoe Resort Enduro - 1:33.12.6 overall: 54/164 category: 15/31
took easy on this last race of 5peaks series, surprised to came out above average in category placing!

The Scotia Waterfront Marathon is in 2 days, it will be my 2nd marathon, first Marathon of this year. This is a redemption for the sub 4 hours goal I failed last year. I am going to follow the 3:50 pace bunny and see how I feel, I am going to treat this as a training run as it turns out I always do better when I don't take it as a "race".

Tuesday, August 11, 2009

Garmin Forerunner 305

Aug, 2009

Finally I bought a garmin forerunner 305 It is on sale in costco for 179 in store and 184 online.  I wanted this toy since about. a year ago after I broke the crappy nike sportband+ within 3 months! this cool gadget is around 160 on amazon.com unfortunately I am not going to USA this year and amazon.com doesn't ship this to canada... K.W. told me about this amazing deal.  Two of my friends also bought it after I told them about this.

This little thing doesn't just track your pace/distance accurately but it has so many features and training programs built-in.  So far my two complaints are that the software doesn't support linux and the buttons on the side needs to press a bit harder than I expected.


March, 2010

After using this watch for 7 months, I don't have much complaints beside the side rubber buttons are wearing out, I had to put some transparent adhesive on top of the buttons to protect it.  The garmin connect  website they provide is an excellent tool that I am able to analysis my progress of training and also greatly helped during races.

Saturday, July 18, 2009

5 Peaks 2009 - RattleSnake Point Enduro

Bang! the right side of my face, shoulder and knee landed on the wet board... I stood up, it's dark in the woods, the board walk was wet and slippery after the thunder storm. I managed to keep up with all the muddy trail and jumped over countless slippery rocks, but the boardwalk took me down, this is rattlesnake enduro.

Weather forecast said it is going to rain, it wasn't until I got to Milton then it started to rain and lightening as well. We stood in the rain waiting to check-in and pick up the race kit. They have annouced due to lighenting the race is delayed for 30mins and if the lightening kept on going till certain time, then the race would be cancelled. It didn't look good at all as it was pouring, but it didn't last long and lightening stopped, just before the race started the sky was clear.

So I've heard rattlesnake is the most difficult out of 5peaks in southern Ontario region, it is a rocky trail. It wasn't exactly as I expected, or I would say I have under estimated how a rocky trail would be like. The thunder shower made the terrain even more challenging, where the rocky parts were slippery and the rest were no better as it was muddy. It was difficult to run on rocks, you need to determine the nexy steatdy rock with the right size for your foot to land on, so from time to time I would have to jump instead of run. In trail run it makes more sense to change your pace according to the terrain rather than keeping a consistent pace, which makes a bit difficult to keep track how well you are doing in a race, but I believe I was keeping up with a reasonable pace as I have been passing people with exception of a few sport course racers that passed me. Approaching 6k mark, there were a few enduro runner turning back, not sure if they were injuried or changed their mind decided to finish the sport course instead, not surprised due to the condition... Things were going well other than my legs seem to be a bit sore since the beginning of the race, probably the after effect of running faster than my normal pace in indy 2.8k two days ago. For a while the runners in front of me were pulling away and the ones behind me were drifting away, I was running by myself and entered the board walk area. I totally didn't pay attention how slippery the board can be, I've avoided falling on the mud and rocks, but the next thing I know I fell on the board walk, and landed on my face too! I stood up and wiped my face, no blood that was a good thing. The runners behind me were approching into my sight, I guess they didn't see my embrarrassing moment. I started running again, I was fine util a little later I felt the sharp pain in my calves... I knew what was going on from the midsummer night 30k experience last year, if I kept on going at the same or faster pace, my calves would be screaming and cramping all the way. From that point, I took a little easy, I ran a bit slower and walk some of the hills... I stay on the right side when it's a double track and let some runners to pass me... I've decided to go easy until the 12k mark, the give it all on the last 700-800m. I wasn't sure if I missed read the 12k mark or the 12k marker was misplaced... It didn't feel like a 700m as my split was only 1:07 min!!! There was no way I would be able to run 700m in that time, that's some world record... I sprint to the finish and passed the only guy in front of me around 200m before the finish, sorry I didn't mean to pretend to go slow and then out kick someone like that but it was to prevent my calves from cramping and also to give it all with a safer distance remaining in the race. However, just as I was bursting into all out speed, my calves started to seized up, I had to slow down to the finish line.

This time I stayed till the end of the event, just hoping to win a lucky draw. The post race events were fun, they were giving out those cool Salomon trail running shoes, there were push-up and orange eating contests.  Lots prizes for the draw, then the lucky ones get to pick stuff off the prizes table. Finally, my number was called! I picked a nice Salmon cap, forget about the race result, I was a happy guy.

Race result wasn't that bad, still somehow able to pull an above average overall ranking. Can't wait for the next 5peak race - next prize draw!!! :-)

Something weird about the race result, on the race day it was:
142/298     1:16:20.6
a week later...
141/301     1:17:295


KM SPLIT SPLIT PACE AVG PACE HR TOTAL
1.0 05:47.83 05:47.83 05:47.83 178 05:47.83
2.0 04:48.08 04:48.08 05:17.96 179 10:35.91
3.0 05:40.87 05:40.87 05:25.59 181 16:16.78
4.0 05:13.35 05:13.35 05:22.53 182 21:30.13
5.0 07:09.70 07:09.70 05:43.97 183 28:39.83
6.0 07:13.12 07:13.12 05:58.83 182 35:52.95
7.0 05:44.70 05:44.70 05:56.81 172 41:37.65
8.0 05:57.03 05:57.03 05:56.84 179 47:34.68
9.0 08:05.90 08:05.90 06:11.18 182 55:40.58
10.0 05:29.05 05:29.05 06:06.96 179 01:09.63
11.0 06:55.83 06:55.83 06:11.41 178 01:08:05
12.0 07:07.74 07:07.74 06:16.10 179 01:15:13
12.7 01:07.20 01:41.82 06:01.80 185 01:16:20


141/301 FELIX WU THORNHILL 9577 1:17:29.5 6:07 M30-39 42/64

Saturday, July 11, 2009

2009 - Honda Indy 2.8k

Just found out about this race in less than a week before the race. Its a short distance run and walk, I've asked a few friends and colleagues to see if anyone wants to run on indy track, unique distance and cool course! but no takers, not surprised since my sales skill is horrible. My 5peak Rattle Snake Point enduro is coming up this Sat, but a short 2.8 is not taxing at all, as long as I don't go too intensive and kill myself.

Race starts at 6pm, I had to take off early from work as online registration already closed, I had to register in person. Base on my recent race time, my predicted time was 13:xx. But on the back of my mind I want a 12min finish with this pacing strategy:
1k - 4:20
2k - 4:20
Last 800m - 3:20
or even try a sub 4min pace if miracle happens, just the usual unrealistic goal :-)

The place I work to Exhibition Place is less than 4k - a good distance for warm-up. For some reason I missed the entrance and ended up in Ontario Place, I had to run around the Exhibition Place and going back to find the registration hall, took me all together 30 mins finally get to the regstration place, the good thing about not register online is that I didn't have to pay the extra processing fee! There weren't many people for the race and there was a live band, not bad for a small race. Out of nowhere there were bunch of hooters girls showed up!? then lots cameras were pointing at them and taking shots. Not sure what these hooters girls will be doing here, water stations and cheering for us? That would be nice. There were a few minutes delay of the race, finally everyone were asked to go outside get to the start line. I was surprised that the hooters girls came with us to the start line as well, is this some sort of hooters team challenge? They going to run with us?? I'm afraid I would be faster than them, that would be too bad that I couldn't running behind these nice bodies :-( Soon we were asked to do a "fake start" run through start/finish, more pictures and videos were taken, now that explains why those girls were with us at the start...

I looked around at the runners, already figure out the possible placing, the winner of many races - Praderag Mladenovic was there, and there were 6-7 seem to be elite runners. Then there were possibly around 5 veteran runners that would be faster than me for sure. So I placed myself after these guys. There were a few guys placed themselves with the elites, I don't know what were they thinking... Some of them I can tell they are experienced runners but for sure not at elite level. The real start caught me in surprise a little, it was too soon after the fake start. Pacing was quite difficult at start, cause its such a small race, we were just a few steps behind the elites, you really had to discipline yourself not following the elites and a few other fast ones... But how far to keep away from them? It's hard to tell as I don't have a GPS watch to check my pace, I looked at my watch I already rocked my heart rate to 195!!! Definitely way too fast for the first 800m. One funny thing was within 400m one guy in board shorts that ran with the elites already started walking :-) I also passed all those ones that placed themselves up front but started to fade already. Soon after 800m or so I was running behind this kid, probably around 10-12, I tried to keep up with him, there's no reason to kill myself with a young talented kid. I tried to look for km makers but I didn't see any?! I really couldn't follow my initial pacing strategy... all I was doing was to keep up with this kid since there were nobody else around us. It should be around half way, this lady passed me and the kid as well, I couldn't resist then I picked up my pace, I passed the kid, then the side stitch started as well! It wasn't long that the kid passed me again, then another guy passed us... I was actually a bit surprised that this guy was behind us, I saw him at the start line and I knew this is someone I would have a had time to keep up, I guess this shows that he was disciplined to run his own pace without being affected by the elites. As I was hurting, the kid pulled away. I saw some makers indicated 2, but soon I saw 1?! Defintely a mess up or they are the marker for the Indy car race. Anyhow I totally couldn't pace myself right from the beginning and through out the race. Anther guy passed me, I kept myself within 100m behind him. Wanted to give him some competition at the last 200m if possible. That was a silly thought, when we were around 200m before the finish line, he started giving his last kick although there weren't any runners in front of him... I was 100m behind, way too far and too late to start sprinting... I gave up, the only thing I had to beat was the clock! It was over 12min already, let's make a sub 12:30 at least. I gave my last kick, there weren't anybody in front of me anymore and nobody in sight behind me, a bit boring finish. Much of surprise at the finish line, now I know why hooters girls are here for! They gave me the finisher medal ( didn't even expect a medal for this race ), gave me a water bottle and removed my time chip! What better can you ask for? I'll do this race again just for that! :-) I am surprised they didn't advertised this at all! From now on I'll keep my eyes open for race sponsors - beer sponsors, maxim, hooters and etc will be under my radar :-D

They provided post-race food - sandwiches and chicken wings! never seen any race like this, a bit weird but I finished my supper there :-)

Highlights about this race:
- weird distance
- weird running so close after elites
- cool course but no km markers :-(
- runners or non-runners don't know their corral
- hottest supporting crew! :-)
- chicken wings and sandwiches after the race

Overall: 16/80
Category: 12/32
Gun time: 12:28
Chip time: 12:25

Wednesday, June 24, 2009

5 Peaks 2009 - Durham Forest Enduro

After winning the Mississauga Marathon Corp Relay, I had the taste of going at 4:01m/k. It definitely boosted up my confidence going at faster pace. I have adjusted my "unplanned training" out of my busy schedule. Unfortunately, both work and family got in the way as usual, I am really terrible in balancing work and life with 2 kids... I have great respect to those parents with more kids. So my planned 8-12k runs were mostly cut down to 3-5k. In mid May I thought about doing the bread and honey 15k but with this progress I didn't want to bother just doing another race targeting a 4:5x pace. Couple other races were also in consideration:
Mud run - fun but poorly organized event, already done it twice... forget it.
Airport 5k - a medal worth to collect and running on the airway would be cool! but it is on the same day as Durham forest. :-(
So there was nothing interesting left but waiting for my heart to jump out on the hills of Durham forest.

This is the 2nd race of 5 peaks series., I never done it before, that is a good thing - no pressure, no matter how bad I do it's going to be a PR. Pacing strategy? none - just make sure my heart rate don't go beyond the average of Chicopee, which was around 183.

Durham forest is located at north west of Pickering, I vaguely remember I have done hiking there many years ago. Getting there from Thornhill, I didn't want waste gas going south to 401 and going back north again, being a cheap guy I also don't want to pay for 407, so hwy7 was my obvious choice. I guess I didn't take this race seriously so I forgot to print out the direction. Driving for close to 1hr east, I found myself lost in the unpaved road around the area... I tried my luck go around the area for another 30mins finally found the place at 9:30am, just 30min before the race almost got myself in panic mode.

Start!
I looked around didn't see JB, he's been bailing out from races since the injury in chilly half, although he still clocked our MMC relay 8k under 30mins! Race waves started with elite, faster than normal and the rest of mere mortals. Seeing 5peaks are more serious runners and triathletes, I placed myself in middle of the last wave. 5 peaks is slightly different than your regular road race, there is no gun time, everyone go by your chiptime, so start placing doesn't affect your placing that much unless its a single track trail from the beginning of the race. I guess I have under estimate myself a bit, as the race started I was passing a lot of people within the first k. There was this dad running with two kids probably around age 10 or so, I was pacing myself behind them but after a while I didn't want to hold back on going downhills, shortly around 1k marker I had to pass them. Soon I found myself behind this lady who seem to be experienced and done this race before, she seem to know the route well and going at a very consistent pace, her breathing was very clam regardless going up or downhills. I thought just to keep up with her could be a good plan not killing myself in the early stage of the game. By going at consistent pace with her we actually passed a few runners, there were 2 runners passed us but it turns out they were doing the sport course.

Going uphills
The Durham forest trail is very winding, endless uphills and downhills repeats... At some point I feel if I was lost in the forest going around the same area... My heart was pumping at low 180s but I didn't feel that bad, I started to lose patient following behind this lady, I charged on downhills passed her, then she would pass me again on uphills. It was after a few uphills I found running uphills seem to take more out of me and really weren't that much faster, instead of running or power walk, I decided to try a new technique - a gorilla walk! I lowered my body swinging my arms wide to power up and take large stride, thinking myself as an ape! Not only I was able to keep up the people running in front of me, it seemed cost less energy and soon I passed that lady and following another pack of runners. There were around 3 female runners in front of me, another one or two guys behind me. When we passed the 6k marker, I heard someone said only 4k left at the aid station, I thought the enduro course is 12k??? but at this point after all those hills I wouldn't mind this is only a 10k race. We kept on going, seem to be passing a wild berries area, the guy behind me asked if anyone wanted to stop for berries... but we were just trying to catch up our breath so couldn't really respond, this was a good indication the guy had more left no wonder he passed us later in the race. So we have passed the 10k marker, finish line was nowhere to be seen, the guy at aid station was giving us (well, at least me) false hope... the young guy behind me took off, then soon I also passed a couple runners on another uphill, at this point I was running alone, the ones I passed were about 100-200m behind me.

Sand in the forest?
It was weird that I entered a sand area, sand in middle of the forest? I had no idea why... my tired foot sank into the sand every step... This makes me have a doubt about the planned Sahara race years down the road... How much does it take to run on sand plus the heat for 250k over 5 days? hard to imagine. Can't really remember where it was but probably shortly after 11k there was a big trunk of the tree blocking the trail, we had to go around to pass it... The runners behind me were catching up, and then two of them passed me... I was tired and there wasn't any downhill so I wasn't up to the challenge, I really wasn't sure how much further to go and how much I have left in me..

To the finish line
Looking at the lap time on my watch I know we are approaching 12k, still no sign of the finish line... There's more to go???. One runner charged and passed me another one came up running next to me, I don't feel I can keep up with the one passed me, so I kept running side by side with the one next to me. Then I saw the 12k marker, and the finish line is a few hundred meters away. Its about time I start to sprint, as soon as I changed my stride and speed up, I felt fresh and new again, it seems like I got a backup tank or UPS power supply in my body. I pulled away from the one next to me and The one in front of me was within a hundred meter away, in seconds I passed her, I kept the fast pace till about 50m left then I went all out to cross the finish line and trying to set a break after the finish line not to run into the crowd. The volunteer chased me down to get the time chip off my foot, sorry my brain wasn't really functional after that sprint...

After I saw the official results from sportstats and did some math, turns out it was 300 meters after the 12k mark and I clocked a 3:37 pace for the last 300 meters! I have read somewhere saying do not sprint to the finish in a long distance race, not only it is unwise but it could be dangerous. But I couldn't help it, my strength of the game is only that last 1 minute or less... That is the only time when I can feel I am the fastest :-)

I was pleased with my result, still below average in my age category, but that is something I can work on. My heart rate puzzled me, I have been told that pumping at 180 something seems too high for my age and I probably won't last too long. Last time at Chicopee at average of 183-184 lasted 56 minutes and this time at average of 182 it last 70 minutes! Sure it was tiring but it wasn't painful that I had to stop at any point. Perhaps, my heart rate is just higher than normal, I hope that is the case.

Another thing I realized after the race is that there is a random draw after all 5peaks races for prizes! I've always rushed home every time after the race so that I am not taking away too much family time from kids, but then I just missed the draws for two races... :-(

My colleague suggested that I should stop doing the creepy smile to the photographer, that is probably the reason my picture was the only blurry one out of all...





KM SPLIT SPLIT PACE AVG PACE HR TOTAL
1.0 04:55.40 04:55.40 04:55.40 175 04:55.40
2.0 05:56.32 05:56.32 05:25.86 183 10:51.72
3.0 06:27.38 06:27.38 05:46.37 186 17:19.10
4.0 05:02.76 05:02.76 05:35.47 184 22:21.86
5.0 06:17.20 06:17.20 05:43.81 182 28:39.06
6.0 06:39.75 06:39.75 05:53.14 182 35:18.81
7.0 05:28.95 05:28.95 05:49.68 183 40:47.76
8.0 05:24.37 05:24.37 05:46.52 179 46:12.13
9.0 06:00.05 06:00.05 05:48.02 180 52:12.18
10.0 05:28.43 05:28.43 05:46.06 182 57:40.61
11.0 06:14.78 06:14.78 05:48.67 180 01:03:55
12.0 05:43.14 05:43.14 05:48.21 179 01:09:39
12.3 01:00.82 03:37.21 05:45.22 190 01:10:39

86/252 FELIX WU THORNHILL 8674 1:10:39.2 5:45 26/47

Saturday, May 16, 2009

Mercedes-Benz 10K 2009

10K after 5Peaks Enduro - receipt for injury?
This was an unplanned race as I only found out about it around 1 month ago. At the time I had already registered the 5peaks series, I was debating with myself if this was a good idea to do a back-to-back race, both distances were short, not too taxing. Knowing this race might not be an annual event, I couldn't resist the temption of collecting the unique Mercedez medal, I signed up before the early bird deadline. Injury free or medal? I picked medal.

To the start line
Sunday morning started out around 10 degrees, it was nice and cool for a race. I didn't feel the any damage from the Chicopee race while I jogged to the start line. There were a lot of people, the corral divided into 30 - 39 and 40 - 49 sections and a lot of people after. Although I didn't plan to kill myself as I just had a trail race the day before, but on the back of my mind I wanted to register a sub 50min 10k on sportstats.ca if possible. I placed myself on the back of the 40-49 corral. There were a group of teen runners next to me, in most races a lot young runners started out too fast and faded right after 1-2k, I know I had to be discipline not following their pace and only shoot at a 5min/k pace to start with.

1-2k
As I placed myself on the back of 40-49min corral and planned on going out with 5:00min/k pace I didn't expect to pass people on the 1st km. Interesting thing was that the group of teen runners next to me didn't start out fast at all, actually they were going too slow, after about 2min I had to take of and I kept on passing a lot of people, I was sure I wasn't going out too fast at all.. I was just surprised how come these people placed themselves in this corral and went out so slow. When I hit 1k marker it was 4:50, a bit faster than I expected but it was flat and a bit of downhill so I didn't worry too much I just had to slow down a little bit and move on. 2-4k, breathing was totally fine, I was happy that I kept on going at consistent 4:55 pace and for the first time running a sub 5 min pace I don't feel like going into an oxygen debt like I use to, but my legs were sore and heavy, perhaps this was the after effect from 5peaks race the day before, I told myself this just temporary and hoping my legs would get fresh (or numb...) after couple more. Towards to the 5k marker it was a downhill, I took the advantage of gravity, speed up to 4:49. At 5k marker, but there were 2-3 runners passed me.. I was planning on doing a negative split with faster 2nd half, but apparently
they were doing a faster negative split than me.

5k-8k
There were no pack of runners were doing the same pace as me, I find myself running alone most of the time or on occasion running with another runner or two, but they seem to be faded away one by one. I didn't think I was going faster but the soreness of my legs were gone, I felt I was running with moderate effort and I simply enjoy the view of Lakeshore in Oakville, there are lots big trees along the lake in Oakville. I didn't want to try faster as I was afraid this under control feeling is just a temporary illusion.. my legs might get a cramp like the mid summer night 30k in 2008... Lucky none of those disaster happened, although I was unable to catch up those ppl passed me at 5k (I couldn't even see them anymore after 7k) but I was passing other runners one by one with a slightly faster pace than the first half.

9k-finish
In the past I always change my stride too late in the game, after every finishing kick I find myself had more left in me. This was because I alway relying on seeing the finish line before switch my speed. This time I decided I am going to change the pace base by time. So far I have been running at 4:5x pace consistently, after 2min passed 9k, do I have enough left to sprint the rest of around 600m? sure, shouldn't be
a problem. When my watch shows 46:00, I picked up my pace, started to pass more runners. Soon I reached Appleby college, I know it was only around 200m left to the finish line, I started sprinting! passing packs of runners, as I turned into the entrance of the college towards to the finish line I was going all out speed, 3-4 runners saw me passing, looking surprised, I loved their look... I am an average or maybe below average distance runner but the last 200m I would try outrun everyone in front of me :-) Just as I was so happy running to the finish line, there was one runner in front of me... This was the lady who passed me at 5k! Noooo! please don't get into my finish line photo! she finished 1s in front of me looking effortless... obviously I couldn't match her speed between 5k-9.9k :-( I only wish the finish line was 25m further...



Self Evaluation
Overall I was happy with my performance, I didn't repeat flaws I have made in the past.
- did not stop at water station, stopping at water station always made me stop and walk, wasting precious 1 minute in every station.
- finally done a race with some sort of negative split!
- started finishing kick in better timing than the past, maybe could even done it 5 or 10s earlier
- It was a such perfect race for myself until the very last 1s, I ran all out right behind someone looking effortless in the finish photos :-)

48:39 - better than the previous unofficial record 49:55
Although this is not a record that I can brag about, but I was proud of myself that this race was done after chcopee enduro, it was done with moderate effort and did not hurt.

KM SPLIT SPLIT PACE AVG PACE HR TOTAL
1.0 04:50.86 04:50.86 04:50.86 166 04:50.86
2.0 04:55.22 04:55.22 04:53.04 176 09:46.08
3.0 04:55.10 04:55.10 04:53.73 177 14:41.18
4.0 04:55.23 04:55.23 04:54.10 177 19:36.41
5.0 04:49.90 04:49.90 04:53.26 176 24:26.31
6.0 04:53.00 04:53.00 04:53.22 176 29:19.31
7.0 04:53.39 04:53.39 04:53.24 178 34:12.70
8.0 05:01.22 05:01.22 04:54.24 175 39:13.92
9.0 04:53.56 04:53.56 04:54.16 177 44:07.48
10.0 04:32.22 04:32.22 04:51.97 178 48:39.70

Felix WU Thornhill 935 49:01.9 48:39.7 4:55 Men 30 - 34 13/33 134/363

What did I get in the race kit? lots of good stuff
- a cool new balance black tech shirt
- pair of new balance socks
- box of gum (30x+)
- the 2nd quality finisher medal I got so far next to the Toronto Marathon medal
There were something else I couldn't remember, but it was a super deal for $40 registration fee!

Saturday, May 2, 2009

5 Peaks 2009 - Chicopee Enduro

Why 5 Peaks?
5 Peaks is a trail running series across Canada, I wanted to do this series back in 2007, but the dates of the race usually conflict with many other road races. Trail hiking has plant a seed for me to running, the only trail run I have done so far was mud run, I was excited to try the 5 peaks series!


Problem of running in trails
I really had no idea how to pace in trail run as I rarely run in trails. There are trails around my neighbourhood, although I love trails so much but I do have a fear of running alone in trails... why? because 75% of the time I ran into unleashed dogs in trails, some of them were friendly some were not! most of the time I had to stop and walk, acting friendly (thus break my training/running rhythm) to get by. There was one time in Claireville Conservation area I ran into a school of unleashed agressive dogs! 10-20 of various breeds, the owner (probably a dog walker) was nowhere to be seen!! lucky I spotted the dogs were coming from far, I hide for a while and managed to get away before the dogs teared me apart... Another time I got charged by a doberman! The law is there but it is not enforced and people don't obey the law. So far I have no solution to run safely in trails unless I carry a pepper spray, but I don't really want to harm the dogs, it is really owner's fault! Back to the pacing strategy, I decided to put on the heart rate monitor just to make sure I don't make my heart pumping at max range and kill myself on the trail... There was no goal for this race, since I have never done it before, no matter how bad it is going to be a PB, plus I have a 10k race the next day.


The Race
The course was located in Chicopee - a ski hill in Kitchener. Weather was quite dramatic on that day, when I left home it was around 4 degrees, once I reached Chicopee it was still around 10 I believe. Within 30 minutes just right before the race started, temperature has raised to 20 above! soon it gets hot and humid. On top of the hill there were still snow melting, which made the entire hill nicely muddy, all natural mud... First k was the most difficult terrain, as we had to zig-zag up the slippery muddy hill, definitely not a good place to fall unless you want a muddy facial. Similar to mud run, most trails were single track and you get stuck by slower runners, on the 2nd km I managed to passed some people when the trail turns. Looking at my heart rate it was pumping 180ish, I know if I keep on going at that pace my heart would jump out of my chest and blow up sooner or later, I settled around 6:30min/km pace. Around 4km there was another hill to climb, I had no idea how I was doing in the race with this pace, but I saw this tall fit triathlete who reminds me of Chris Lieto, he was walking! I know either he's having a bad day or I am not doing too bad. At this point I wanted to take a walk as well, but the lady next to me encouraged me to see who makes to the top, whoever you were, thank you! Runners who were doing the sport course was directed to go downhill to the finish line, but for the rest of us.. back to the zig zag muddy hill again... I started walking up the hill, so did all the people around me. I don't think I have walked this much in any of the races, I guess this is lack of training on hills, I started to question myself why did I sign up for Enduro instead of the Sport course! The later half of the course, I managed to keep the same pace and stayed with a pack around my pace. As people were fading I became the front of the pack, but I definitely didn't want to be pressured as the first of the pack. However, it was unavoidable when the lead girl slowed down just before the 8k mark. Lucky the downhill to the finish line soon appeared, I started sprinting downhill, to run down the hill was further than it looked like... I thought I had to slow down to get enough air so I can make to the finish line, but as soon I heard the crowd cheering, I kept on going faster! great finish but too fast for the photographer to get a closer shot. :-)


This race was well organized, route markers and km markers were clearly visible, unlike during mud run 2008 me and another runner got lost on one part of the trail! there seem to be more hard core trail runners in the 5 peak series, many with those fancy trail running shoes such as Salomon XT wings - really cool looking shoes, I want one of those! So the final result, not too bad and I enjoyed the challenging course and running in trail!


KM SPLIT SPLIT PACE AVG PACE HR TOTAL
1.0 06:33.84 06:33.84 06:33.84 177 06:33.84
2.0 05:28.09 05:28.09 06:00.97 185 12:01.93
3.0 06:40.61 06:40.61 06:14.18 186 18:42.54
4.0 06:12.53 06:12.53 06:13.77 184 24:55.07
6.0 14:39.70 07:19.85 06:35.80 182 39:34.77
8.0 13:17.93 06:38.97 06:36.59 182 52:52.70
8.6 03:45.32 06:15.53 06:35.12 187 56:38.02

108/259 FELIX WU THORNHILL 8277 56:38.2 6:36 M30-39 36/55