Did my 4th consecutive Run 4 Kids Race at York University yesterday. Had a fantastic day heading down with Grant and Patrick. Had some great results with Patrick Running his first Marathon then he went on to blow away his first "Ultra" logging 55.1 km. Grant had a great day logging 68.59 km good for 3rd in the overall Mens category. I logged 61.6 km having fun along the way. It was so nice to see the OUS crowd . This race has turned out to be a sort of "off season" family reunion.
Had allot of fun with my new Garmin 620. I wore the HRM and was gathering a ton of data. The race plan kind of developed as I went along. I more or less did a constant Run for the first 4 hours and was totally blown away that the Garmin sans GPS was within 100 meters of the Chip results. That all changed when I introduced some walks and a break. Official distance was 61.6 km and the Garmin came in at 64.96 km. I decided that I was going to Run to my Heart Rate holding it in the high 130's. I was able to maintain around a 6:30 pace over the first 3 hours
Between 2hrs30min to 5hrs30 min the Heart Rate kept climbing into the 140's. I slowed down to close to a 8:00 pace to keep it in the 130's but it was really getting hard to run that slow!!!! I changed my target HR in the last 2.5 hours to maintain it in the 140s and I was able to get back to my 6:30ish pace again!!!!! Its been forever but I am really in need to establishing my max HR again.
Paused the race at the 5.5 hour mark to celebrate Patricks first ever 42.2. Posted to Facebook that if we got 5 likes in 10 min he would go on to make it an Ultra ...he blew that away!
Had a small problem with my chip registering laps in the final couple for hours. I caught it not registering twice. I was concerned that I dropped allot of other laps but when I looked back at my Garmin data vs official race results I could only find one discrepancy...no big deal.
It was pretty warm this year. Managed the Nutrition , Hydration and Electrolytes fairly well. Over the 8 hours I drank 4.5 Liters of Water , 0.8 Liters of Beer and ate 1 Cliff Bar , 1 Yogurt, 1 Slice of Pizza , 7 Gu Roctanes and managed at least 7 S Caps. I was still a little dehydrated but not enough to affect the Run.
The Garmin 620 collects tons of data ...
So what does all this mean.
Pace is obvious. You can clearly see when I stopped and when I walked. You can also see me clamping teh HR in the 130`s vs the 140s.
Vertical Oscillation. Green is good, Blue is very good and Purple is stellar. Purple is walking LOL! On the treadmill I an 10cm but on the track its 7-9 cm.
Ground Contact Time. I am on the ground way way too long but it was a slow ass flat footed run. I suspect running faster will reduce that .
Cadence ...still on the low side 150-160 strikes min. Need to work on this one!
I choose to have fun over covering more distance today. If I had of forgot about the Heart Rate and not spent time taking pictures and posting to FB I would have been closer to 70 km. I was pleased that my last and first hour were around the same pace and I didn't have any walks due to bonking.
Finished 10th out of 26 entrants and 7th out of 16 men logging 61.6 km in a little under 8 hours.
Splits...there are allot of them.
Lap Lap Time Elapsed Time
1: 1:54 1:54
2: 1:45 3:39
3: 1:44 5:22
4: 1:48 7:09
5: 1:45 8:54
6: 1:40 10:33
7: 1:39 12:12
8: 1:27 13:38
9: 1:29 15:07
10: 1:31 16:37
11: 1:28 18:05
12: 1:31 19:35
13: 1:30 21:04
14: 1:32 22:36
15: 1:40 24:15
16: 1:40 25:54
17: 1:40 27:34
18: 1:59 29:32
19: 1:41 31:13
20: 1:39 32:51
21: 1:36 34:27
22: 1:34 36:00
23: 1:32 37:31
24: 1:34 39:05
25: 1:38 40:42
26: 1:34 42:15
27: 1:29 43:43
28: 1:27 45:10
29: 1:29 46:39
30: 1:31 48:09
31: 1:28 49:37
32: 1:28 51:05
33: 1:30 52:34
34: 1:28 54:02
35: 1:25 55:27
36: 1:27 56:53
37: 1:28 58:20
38: 1:36 59:56
39: 1:31 1:01:26
40: 1:29 1:02:55
41: 1:32 1:04:27
42: 1:27 1:05:54
43: 1:34 1:07:27
44: 1:35 1:09:01
45: 1:38 1:10:39
46: 1:46 1:12:24
47: 1:39 1:14:03
48: 1:33 1:15:36
49: 1:29 1:17:04
50: 1:29 1:18:32
51: 1:28 1:19:59
52: 1:28 1:21:27
53: 1:29 1:22:55
54: 2:06 1:25:01
55: 1:44 1:26:44
56: 1:33 1:28:16
57: 1:30 1:29:46
58: 1:30 1:31:15
59: 1:27 1:32:41
60: 1:27 1:34:08
61: 1:28 1:35:35
62: 1:28 1:37:03
63: 1:30 1:38:32
64: 1:29 1:40:01
65: 1:29 1:41:30
66: 1:40 1:43:10
67: 2:24 1:45:34
68: 1:32 1:47:05
69: 1:30 1:48:35
70: 1:28 1:50:02
71: 1:30 1:51:31
72: 1:32 1:53:02
73: 1:47 1:54:49
74: 1:38 1:56:27
75: 1:34 1:58:01
76: 1:31 1:59:31
77: 1:23 2:00:54
78: 1:38 2:02:31
79: 1:29 2:03:59
80: 1:32 2:05:31
81: 2:04 2:07:35
82: 1:32 2:09:07
83: 1:37 2:10:43
84: 1:35 2:12:18
85: 1:32 2:13:50
86: 1:33 2:15:22
87: 1:32 2:16:54
88: 1:36 2:18:29
89: 1:56 2:20:25
90: 1:33 2:21:57
91: 1:34 2:23:30
92: 1:33 2:25:03
93: 1:36 2:26:38
94: 1:37 2:28:15
95: 1:40 2:29:54
96: 1:41 2:31:34
97: 1:38 2:33:12
98: 1:43 2:34:55
99: 1:44 2:36:38
100: 1:40 2:38:17
101: 1:45 2:40:02
102: 1:45 2:41:47
103: 1:44 2:43:30
104: 1:43 2:45:13
105: 1:46 2:46:58
106: 1:45 2:48:42
107: 1:40 2:50:22
108: 1:40 2:52:01
109: 1:49 2:53:49
110: 1:41 2:55:30
111: 1:42 2:57:12
112: 1:37 2:58:49
113: 1:44 3:00:32
114: 1:41 3:02:13
115: 2:14 3:04:26
116: 1:44 3:06:09
117: 1:46 3:07:55
118: 1:47 3:09:41
119: 1:44 3:11:24
120: 1:47 3:13:11
121: 1:50 3:15:00
122: 1:46 3:16:46
123: 1:57 3:18:42
124: 1:46 3:20:28
125: 1:46 3:22:13
126: 1:50 3:24:02
127: 1:49 3:25:51
128: 1:54 3:27:44
129: 1:48 3:29:32
130: 1:50 3:31:21
131: 1:53 3:33:13
132: 1:52 3:35:04
133: 1:48 3:36:52
134: 1:53 3:38:44
135: 1:49 3:40:33
136: 2:32 3:43:04
137: 1:52 3:44:55
138: 1:52 3:46:47
139: 1:52 3:48:39
140: 1:52 3:50:30
141: 1:50 3:52:20
142: 1:53 3:54:12
143: 1:53 3:56:04
144: 1:54 3:57:58
145: 1:54 3:59:52
146: 2:47 4:02:38
147: 4:11 4:06:48
148: 3:28 4:10:16
149: 1:52 4:12:07
150: 1:48 4:13:55
151: 1:49 4:15:44
152: 1:51 4:17:34
153: 2:01 4:19:35
154: 1:52 4:21:26
155: 1:50 4:23:15
156: 1:50 4:25:04
157: 1:57 4:27:01
158: 1:48 4:28:49
159: 2:00 4:30:48
160: 1:48 4:32:36
161: 1:44 4:34:20
162: 2:02 4:36:22
163: 1:47 4:38:08
164: 1:46 4:39:54
165: 1:45 4:41:38
166: 2:29 4:44:06
167: 2:24 4:46:30
168: 1:48 4:48:17
169: 1:45 4:50:02
170: 1:44 4:51:46
171: 1:46 4:53:31
172: 1:43 4:55:14
173: 1:44 4:56:57
174: 1:49 4:58:45
175: 1:46 5:00:31
176: 1:44 5:02:14
177: 2:47 5:05:01
178: 1:49 5:06:50
179: 1:48 5:08:37
180: 1:44 5:10:20
181: 1:43 5:12:02
182: 3:16 5:15:18
183: 1:52 5:17:09
184: 1:44 5:18:53
185: 1:41 5:20:33
186: 1:48 5:22:20
187: 1:43 5:24:03
188: 12:17 5:36:19
189: 1:47 5:38:06
190: 1:45 5:39:50
191: 1:37 5:41:27
192: 1:35 5:43:02
193: 1:39 5:44:40
194: 1:39 5:46:19
195: 1:36 5:47:54
196: 1:38 5:49:31
197: 1:55 5:51:26
198: 1:40 5:53:05
199: 1:42 5:54:47
200: 3:17 5:58:03
201: 1:51 5:59:54
202: 1:44 6:01:38
203: 1:39 6:03:16
204: 1:37 6:04:53
205: 2:28 6:07:21
206: 2:01 6:09:21
207: 1:44 6:11:04
208: 1:42 6:12:46
209: 1:41 6:14:26
210: 1:41 6:16:07
211: 1:39 6:17:46
212: 1:36 6:19:21
213: 1:34 6:20:55
214: 1:34 6:22:28
215: 1:35 6:24:03
216: 1:33 6:25:36
217: 1:31 6:27:06
218: 1:33 6:28:39
219: 1:33 6:30:12
220: 1:34 6:31:46
221: 1:35 6:33:20
222: 2:02 6:35:22
223: 1:37 6:36:58
224: 1:36 6:38:34
225: 2:11 6:40:44
226: 2:47 6:43:30
227: 3:19 6:46:49
228: 2:09 6:48:58
229: 1:38 6:50:35
230: 1:36 6:52:11
231: 1:36 6:53:46
232: 1:32 6:55:18
233: 1:33 6:56:51
234: 1:33 6:58:23
235: 1:31 6:59:54
236: 1:36 7:01:29
237: 1:32 7:03:00
238: 1:38 7:04:38
239: 1:58 7:06:35
240: 1:08 7:07:43
241: 1:32 7:09:15
242: 1:32 7:10:47
243: 2:15 7:13:02
244: 1:59 7:15:00
245: 3:03 7:18:03
246: 1:42 7:19:44
247: 1:34 7:21:18
248: 1:35 7:22:52
249: 1:35 7:24:27
250: 1:39 7:26:06
251: 1:36 7:27:42
252: 1:36 7:29:17
253: 1:36 7:30:53
254: 1:35 7:32:27
255: 1:44 7:34:10
256: 1:38 7:35:48
257: 1:42 7:37:29
258: 1:36 7:39:05
259: 1:34 7:40:39
260: 1:39 7:42:17
261: 2:57 7:45:14
262: 4:50 7:50:04
263: 3:12 7:53:16
264: 3:10 7:56:25
265: 2:50 7:59:15
