Nice run Edwin especially you were able to finish strong, which was in contrast to my case (ppl just kept on passing me through before the finish line. )
I was so struggling throughout the whole run and didn't even have any strength to finish strong
just ran with turtle pace of 5:30m/km on average at the final 3km, ended up with the personal worst 15km time of 1:15:46 net time (1:17+ gun time).
Race Report: The Great Australian Run 2008 15km Road
當在港的師兄姐們喪鬥聯合國兒童基金會慈善跑的同時,Michael和我則要在Melbourne和基比斯拉斯決一死戰。
當基比斯拉斯(下稱Haile,扮friend也)肯首出戰墨爾本的這個15km賽事後,The Great Aus Run立刻變成世界級賽事,各國名將紛紛報名出賽,令這個Fun Run成為世界頂尖長跑手在2008的最後一個Road Race嘉年華。
賽前有人預測至少要跑出42 mins才可爭標,而沒有44mins也妄想finish Top 10!
個人賽前準備充足,也睡了不錯的5小時,所以雖說是FunRun,我也希望做個好時間。
Anything over10km不是我的cup of tea,PB也只是65mins,而通常Fun Run會慢多1-2分鐘。所以賽前策略制定為每5k時間為22:00-22:30(~4:30min/k pacing),均速去跑,希望大約66-67mins完成賽事。
頭5k結果用了23:50,1:20 off the plan,off太多了。要追回來太辛苦了,索性決定放鬆來跑,enjoy the run。
其實這次比賽路線設計不俗。由風景怡人的Albert Park Lake出發跑到美麗翠綠的Royal Botanic Garden繞一個圈,然後穿過行車隧道再上地面,橫越Melbourne地標之一的Flinder street station(就是瞬間看地球裡面的Melbourne古式火車站呢)。然後穿梭一些舊式民房,咖啡店,後回到Albert Part衝線。
經過民居商鋪時,人們很喜歡走出來在兩旁為你加油,有點Tour De France的感覺。
不經不覺就跑了愉快的5k。 10k時間為46:40,second5k split是22:50。
I have already finished my own long run when you just got started, and was comfortably having a nice breakfast with some speeders when you are burning under the sun
今天教頭密令:
Slow—medium—fast sprint 150m x 4
然後Timeintervals
疾走4mins,jog 1 min, run 3mins, jog 1 min, run 2 mins
Rest 2 mins
Repeat whole set
2 km warm down
Time intervals 我用3:35-3:50 pacing去跑,雖然不算功夫盡出,但亦算努力去跑,卻也只能和新女Jess拍住走,好強的實力。第二Set我略加速度,在最尾兩分鍾幾乎cover了600m(約800m 2:40 pacing),雖然把Jess甩到後面但亦聽到她的腳步聲緊隨其後,這女子真不簡單。
Warm down時看她從容自若,腳步輕鬆,看來training時未盡全力,實力似乎還在我之上呢。
連她在內,小小的Coburg跑會裡不到十個的女跑手中已有三個比我跑得快,唉,到時候要跟著幾個女孩後面跑,男人之苦呢。
不過,心裡仍希望她會常來吧!?
Edwin:
that's good you had a nice Melbourne Cup day.
feel lamentable I could not join you guys as I was still at my frd home that day.
and my computer still haven't fixed up.
唉,雖然放假但我還是要早起,為啥?跑場早課啊,老大不情願地。
跑會一向有Cup Day Special早課的傳統,早一早操死你,死完大家又一起喝香檳邊吃邊聊,分享一下節日氣氛。
後半節活動我舉腳贊成,但畢竟我流有香港血,早睡早起非我强項,更何况要沖圈!
不過今天也有不少人出席。
教頭下令:
1.5km slow jog
Active warm up
Sprint 40m jog 40m x 10
Rest
再衝150m jog 50m x 4
Rest
嗚…早起床LSD都無問題,不過做interval就慘啦。雙腳還未全醒,對高強度的操練反應很差,跑姿左搖右擺,畢竟才起身半個多小時。
勉強衝完一轉,才發覺還未到main set。