Unshod running seemed to recuit more muscles than shod running, because I found a significant cardiac drift in my heart rate when I switch to barefoot. My pace drop a lot at the same HR when I took off the shoes. But day by day, I got my reward. My foot and lower leg muscles strenghtned. Knee problem never happene to me again. The only two problems were sole cutting/piercing during run and plantar fasciitis. Just a couple of days before race, I made a pair of Tarahumara Huaraches to carry me through the rough terrain and prevent sole cutting/piercing. For plantar fasciitis, I just kept my routine post run stretch to overcom, but could not cure completely.
I intended to run slow all becasue of my last two marathons. They all hit the wall. My first one hit the wall after 28km, I finished 4:57; My second one much better, hit after 34km. I realized the biggest enemy is not muscle cramp, nor stomach cramp. It was glycogen depletion drained my stamina out. I started too fast, my body consumed glycogen too fast and burn fat too too slow. The only way to break the wall is to train body to use fat as energy source more efficiently so that glycogen storage could last longer. So I start to train slow pace, slow enough to get idea energy conserving. Before the race, I could noly do that above a 7min/km pace.
Last race in the year, still I got a sound sleep, 10:00pm to 2:30am. I had 4pieces bread and a big cup of milo for breakfast. I wear GarminFR305 and HR strap to control the pace during race. I planned to run 7:07/km but decide follow HR monitor, make sure no overshot to 159bpm according to Daniel's VDOT chart. I brought my fuel belt and iPhone. I'll make the run different.
First time I took MRT to race venue in such a early morning, thanks the consideration of the organizer. But baggage deposit and toilet at the start point was still messy. I just managed get to the pen several minites before falg off, though I started out so early. 5:00am sharp, the queue began to move, it took 8min for me to move to the start gantry becaue I was at the back of 20000 runners!
1km, one senior runner asked me if my huaraches made from Vibram sole. I told him it was brought from US. He wore a pair of VFF. A lot of people wore VFF these days in SG. He complained people overshot too much at the beginning. I did not want to overshot and let him overtook me.
3km, the road closure in China Town was partial. So runners were stuck and many had to walk.
5km, the congestion was over after Esplnade brige, people began to fly away from me. first 5km AVG pace was above 8min/km. I didn't care. Just focused on energy conserving.
13km, daybroke. I followed the parade to the EastCoast Park. OMY, I will run half of marathon here. The road was narrow.
14km, because ran slower and sweat less than before, toilet time!
17km, I met Singapore Blade Runner, he seemed to suffered from injury.
19km, I felt urgent to pass motion. Just kept running and watch out for toilet.
23km, unbearble 4km is over, I took 10min here for toilet. Than I started refrehsed.
After 25km, I could not hold my HR <159bpm, So I decide to keep 7:07/km pace.
After 28km, many people began to walk, I began to overtook.
30km~33km, awesome Marina East, still under construction, same as last year. This is where I need my huaraches. Here I met a girl ran backward, seemed to inspired the walker but in vain. I knew the taste of htting the wall.
35km, after Maraina Barrage, I was still running. I was standing from where I fell. I was back to the city.
35km~38km, awesome terrain, thanks to huaraches.
38km, Bejamin Shears Brige, the heart break brtdge in SCMS. I did not slow down. Push through the 42k and 21k people. Thanks that 10k and 5km people not here this year. Uphill was much easier than down hill, I felt hamstrings' about collapse as downing from the brigde.
42km, I'm back, without stop. I did my 1st all running marathon. My timing is 5:24:15, almost 1 hr slower than this May. But it was awesome when complete a marathon without hitting the wall. Finally I mastered the key to the success of a marathon, managing the stamina.
No comments:
Post a Comment