渣打馬拉松配速問題

continent

I think I never be able to keep same pace for 1st and 2nd half marathon.  Here is my plan and I hope I can make it below 4 hours.  My last year result is 4:09.

1st and 2nd 10K  5mins/Km (1:40)
3rd 10K 5.5min/Km (2:35)
4th 10K 6min/Km(3:35)
Last 2Km 7min/KM (3:50)

Last Sunday, I did 42Km road run on 4:17
Here is the route
http://connect.garmin.com/activity/1836320

[ 本帖最後由 continent 於 2009-1-23 21:49 編輯 ]

continent

原帖由 瘋狂坦克車 於 2009-1-23 09:37 發表

                               
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師兄,
你的10k, 半馬時間是多少.
你去年的pacing係點?
呢幾月的里數多少?

10K :44min
HM : 1hr41min

Last year FM: 10K 51min(~5min/KM)HM 1: 46 (~5min/km), 30K 2:41(~6min/km).  Hit the wall inside of tunnel.  Not enough training.

Now, I did around 70Km ~90Km a week.

Here is this week example.
42K Sunday,
10K Tuesday
15K Wednesday
10K Friday
15K Saturday (Plan)

continent

原帖由 allanccl 於 2009-1-23 08:02 發表

                               
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同意CONTINENT CHING ，想由頭跑到尾都係均速，半馬試過係好WORK既，但係全馬既後半段尤其是30K後，好難好難再KEEP得到均速，越跑越慢。會試下學CHING咁分四段不同既均速黎跑。

I think you need to be very fit to keep whole journey in same speed.  I am not in that stage yet.

continent

原帖由 onionufo 於 2009-1-23 09:45 發表

                               
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如果目標4：00，頭兩個10k用5min/km既速度會唔會過火左d？
個人認為前面跑得越快，後面撞墻撞得越早and越犀利。

The estimation is based on my the latest result.

10K pace : <4:30
HM pace : <4:50
Plan for FM pace : <5min

I feel comfortable on the average speed as 5min.  I just worry for the last 12Km based on my past experience.

[ 本帖最後由 continent 於 2009-1-23 22:20 編輯 ]

continent

原帖由 kopo1128 於 2009-1-23 11:33 發表

                               
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我相信我們這些全馬初哥最大的問題是最後12km能否繼續保持體力及均速. 如果有足夠訓練及里數儲足的話, 頭30km我相信應該沒有太大的問題, 但30km過後, 體力一定有影響及生理上亦因醣原消耗盡而去到極限. 加上港島區跑 ...

I think the problem is on the route as well.  The last 12Km would be going down and up inside of Western cross harbour tunnel, Sheung Wan bridge, Central tunnel, Admiralty bridge and Causewaybay bridge .  If those part not cause damage, the speed can maintain. Apparently, if the last 12Km is flat road, I sure I can do much better result in last two years.

I would not need the free bus service.  My worse result is ~ 4:45 that happened two years ago.

[ 本帖最後由 continent 於 2009-1-23 22:12 編輯 ]

continent

原帖由 allanccl 於 2009-1-23 08:02 發表

                               
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同意CONTINENT CHING ，想由頭跑到尾都係均速，半馬試過係好WORK既，但係全馬既後半段尤其是30K後，好難好難再KEEP得到均速，越跑越慢。會試下學CHING咁分四段不同既均速黎跑。

Agreed with you ! I can keep same pace for both HM and 10Km without problem.  It is easy but not for FM.

continent

原帖由 swyyeung 於 2009-1-23 12:36 發表

                               
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我今次預算可以在4個鐘頭之內完成,
我預算:
第一個10K 平均每K 5分20秒 共用53分16秒
第二個10K 平均每K 5分30秒 共用54分56秒
第三個10K 平均每K 5分22秒 共用53分42秒
第四個10K 平均每K 5分57秒 共用59分29 ...

It would assume you would not hit the wall in last 12Km when going up and down. There is no insurance. If you hit the wall last 12Km, you may not be able to make it.  I reserve 5~10mins in case of hit the wall for recovery.

[ 本帖最後由 continent 於 2009-1-23 22:19 編輯 ]