Running longer and faster… a few thoughts…

Posts tagged “Run in Lyon

Race Report – Run In Lyon half marathon 2016/10/02

ril2016-arrival2

Final turn towards the finish line…

Planned: sub90 definitely – had set the mind on 1:27 and podium – second place. Training-race.

Actual: 1:27:14 – PR on the route by 2min 47 second AND new second best time ever on a half-marathon! 12 seconds faster than Copenhagen two weeks before! Strong and very stable paced first half with a mid 40s 10K, let it roll for the next 5-6km, tricky run in a close-to-2km-tunnel, understanding I was placed 4th since a while, acceleration at the end and that was it! Very satisfied with the race, the place and the time! No need to run faster, training is training! This one was more than good-enough…and the feeling throughout the race was way better/stronger than last year!

Place: 4 – all women, 2 – age category & 284 out of 11,235 finishers

Splits (non official – from Garmin)

Split

Time

Diff Min/km Total sex cat
5km 00:20:02 20:02 04:01

3

1

10km 00:40:41* 20:39 04:08

4

2

halfway 00:42:46
15km 01:01:29 20:48 04:10

4

2

20km 01:22:48 21:19 04:16

4

2

Finish 01:27:14* 04:29 04:05

284

4

2

*official time

Interestingly the 5K was passed 30 seconds slower than Copenhagen, the 10K 33sec slower and the 15km 1second slower. The 20K turned 7 seconds faster and at the end got 12 seconds total on a route which was definitely not fast and flat as Copenhagen!

Totals

Place 4
Place (age) 2
Place (total) 284
Time total 01:27:14
Average pace 04.08min/km

In short: yiiiipppiiiiie again! Another sub90!!! Felt very stable paced for the first half, got cruising on the second one. Strong finish. And a NEW second best time on a half-marathon (ya ya ya… still third best time ever when counting the first half of Rotterdam marathon… working on it!)

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BEFORE THE RACE

The day before…

Pretty early up after a nice good night’s sleep. Final check on the racing gear, locked the suitcase and after light breakfast (chia seeds & green mix), a bit early so I decided to take another tram to the train station… and it took the time to reach the ground floor for noticing I had forgotten my passport!!! Pressing nervously the button to get up again, key in the door, ran to get the precious passport and out and down again. Had now to rush for getting the tram I wanted. Calmer feeling in the tram. Walked to the bus station. All fine. Would even take an earlier bus than planned. Airport check-in worked fine. Still don’t understanding why it takes sooo long time to drop the bags when having checked-in online… Long queue for the passports check and then just had to mix my sport drink and get to the plane. Easy first plane ravel (I slept most of it). Then had to run in Bryssels to get my connection, but it worked fine eventually. Sat in the second plane reading most of it on “how to crack the marathon code”. Arrival in Lyon went smoothly and after a huge hug I noted the awfully boring weather outside. Rain. Did not matter much actually as the race was the day after… Quick drive home to drop the suitcase and jumping into running gear and then direction Lyon – Place Bellecour for picking up my BIB. Not the same sunny weather as last year. Light drizzle making the red ground very disgusting to walk on. Getting my BIB, noting that I am missing the “Renault Trucks 100ans” inscription 😦 Heading to the information for getting me into the Préférentiel start-group. And then a bit of walking around after picking up my race tshirt. Buying Tiger balm and new brand of gels. Then back in the car and driven/dropped off on the race course at about 5km-mark. Music in the ears and hop! Ran easy the next km as I wanted to check this crazy evil hill around km9 which I really did not like last year. Measured it now and it was “only” 250m stupid uphill. All fine! Passed the bridge and got picked up by my best ever crew a km later. Good feeling on this day before the race. Now was left to get a bit of food (pasta and minced meet), drink a bit of orange juice and prepare my racing gear for the day after. OK. All fine. Late snack with toasted white bread and honey and tea. And got form my best-ever crew 4 bottles of Gatorade! In bed around 9pm. Then sleep.

Race day

Waking up at midnight, 2am and then 4am… Feels like a pattern, right?! Felt well-rested anyway. Took a light breakfast of chia seeds, green mix and Gatorade and got back to sleep for a little longer. 5:30am and it was time to get showered and set those running gear of mine (SOC SWE hotpants and sports bra and as previous race the superfast ADIDAS Adizero Adios Boost – Purple (Quicky). Set my two small Swedish flags tattoos on the left arm and that was it! Perfect colouring added the nails and the racing gear. Double-checked my bag with changing clothes, added my BIB to my gear. And that was it! Ready to shine (or something like that…)

6:15am – All in the car to reach the city. Still pitch black out there, refreshing air due to the night rain, but quite fine temperatures with 13ºC. Got stopped by the police when reaching Place Bellecour as it was no longer possible to drive closer. Got dropped off and with half of my best-ever crew I walked slowly to the meeting place. Headed to the Renault Trucks tent, where kind helpers were already very much working their butt off for welcoming the wave of runners who would soon enough arrive. Best-ever crew was growing instantly! 🙂 Met with friends and former colleagues. Tried to find one or two who would be running at similar pace than the one I was planning, so that it would be easier/funnier to run. Maybe? Got indicated that a marathoner Paul would be passing the half in 1:27. Perfect! Got introduced and agreed to meet in the start corral. Olivier A, my pacesetter from last year, was unfortunately injured and would be “only” running the 10K this year. Great.

7:40am – Time to get warmed up. Final hugs to my best-ever crew, pictures while freezing a bit and started to jog easily to the start. This time I had an old tshirt from Dad on me, in order to limit the “freezing-to-death” feeling. Found my corral, continued running a bit along the race course, quick pitstop, and then back on the footbridge. Two additional nervous pitstops before getting inside my corral.

08:15am – Noted 3 other gals already there. Found Paul there as well I his plastic bag 🙂 Quick chat about the race. “Do your own race” was the advice and that he would be starting easy. Perfect! This is exactly what I generally do not do! Good to follow someone then. Met then the lady who won last year. She was not pushing too much today as she was heading to NY marathon a few weeks later. Great! Like what I did last year! Saw as well an elite-chick in the corral in front of us. OK…here go the two first places, I thought. Just have to keep track on aaaaaall the other gals!

08:17am – A bit of talking from the speaker. Got an official commenting the fact that there are 50% (?) of the runners being female…and his next comment being “wonder who is keeping an eye on our children then?”…. Not very well appreciated comment by the runners (and I am surrounded by 99% of male runners…Great with supporting guys!). The funny speaker makes then all of us runners going down in order to do the biggest wave ever. Looks like the elites are not understanding the jokes said in French as they are looking at each others a bit puzzled. Finally even they get on their knees to do the wave! Supercool!!! Aaaaaaand woooow! Real fun.

08:27am – Off with the old tshirt. Got a kind guy throwing it away for me. No freezing feeling with all the runners in pack and so closed to each other. Final check to the watch while walking slowly to the start mat…

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THE RACE

08:30am – Aaaaaand BAM! Start is given. This time I think I heard it (not too sure). Have wrongly appreciated the distance to the mat and I press the start-button at the “BAM” and not when I pass the mat. Not mattering much as I estimate being 1-2seconds after. No real push. Following the lady-winner-from-last-year as she makes her way in the wave of guys. Good technique, running with the elbow a bit on the side for having a bit of space and avoiding people to come and push too close to her. Got a smile from Paul and we have started. I have music in my head and that feels good (I mean really “in my head” as I have no mp3 with me). Easy funny run towards the little bridge. We probably look like cows going finally to the other side of the field where the grass is greener 🙂 Carefully running up and then up the pavement. We have already good place among the runners. Careful still along the bridge for not falling and down on the other side. Easy-peasy-that’s-so-funny! 🙂 Having Paul slightly before me looking back from time to time. I feel the tempo is not crazy fast as in Copenhagen, but doubting seriously it is slow as I thought it would be. Daring a look at my watch when passing km1 and seeing a 3:56-tempo… Eeeeeeeuuuuh…what? This ain’t easy start. OK, we still have time to slow down. We WILL eventually slow down. Right? Passed on the left and right by (too) enthusiastic runners and on the slope on the side of the first bridge, I hear the cheering of Mum, closely followed by a few cool runners who cheer for me on my name after hearing her 🙂 Best of luck to you too! Passing Dad on the right and more cheering all around. All good and fine. Passing km2 a bit slower, but still at 4min-tempo. Paul is a bit more before me and I decide to skip following him as it would mean running faster than I planned. And I want my 87 minutes (blank or not!). Running along the river looking like a snake is once again an experience. Pretty calm and empty of people, the next 2km are just kilometers to run and that’s it. Avoiding the fall on the pavement, and the railways. Avoiding the runners who still try to pass on the left, the right and why not, just putting themselves right before me and slowing down afterwards… you name it! Could see the long line of runners along the river and the first fast ones far far away already! Sun shining out there. Quite enjoyable. Got to the little down-under-the-bridge-and-up-after-that. This is what is killing one’s tempo. Those small ups&downs on the road. Finally reaching km5. Recognizing from the day before where I had been left and then ran all the way to the bridge. Felt in well-known territory and that felt nice. Nothing really happening there. Apart from a tall runner passing me and me passing him and him passing me again and so on. Until we reached km8 with Île Barbe on the right and where I noticed that this guy had no clue I was existing apparently! He had headset on and probably loud music (ok, this one is for free…). But I got really angry when he ran on my right and on the little way up with the island on the right he just cut down in front of me and place himself there. NOT A CHANCE! The road was wide open, no car and seriously there was way enough place for all. So he got a loud “HELLO THERE! WATCH OUT!” from little-me and from this moment, I did not get bothered any more. Down the little slope and more run run run. And here it came…the little nasty-evil hill around km9. Well… it arrived, and disappeared. I felt way stronger and fitter than last year on this one. Last year I needed all the cheering from Olivier A for getting to the top (and no I was not going to walk then, but would have probably slowed down quite a bit). This year was not such year. I even took the final 50-60m on the top of the toes. Feeling strong, knowing that after the uphill…comes the downhill. Which I took very controlled actually. Took a first Dextrosol there (more for training in how and when taking extra energy than because it was needed) Happy to have gotten a few places there, we continued along the river to soon reach km10 and the little bridge Paul Bocuse. Clocking my 10K under 41 minutes. That was more than good enough. And hop! Bridge and then downhill. Got kind cheering from both the guys I passed and the very few passing me. Took another dextrosol at the water station after the bridge with a little (not enough) water and that was it. Half was done and half was to go!

 

Everything seemed to go as planned. No rush, Just happy to run. The stable pace from the first half continue a bit, feeling that I just had to roll easy-peasy the next 6km to the tunnel. Which I did. I think. Met a older marathoner around km11. He asked me what I was running and answered the half. He quickly calculate and cheered a bit telling at this pace that was a sub90 guaranteed. I ran along with him for a while. Got a little deep around km13, focus was not 100% by then. Took a Dextrosol and calculated that I was going to miss my plan for reaching km15 (under 62 minutes). Which made me a bit sad. Well, still a bit under 90 minutes, but not in the 87-range. Which I really really wanted. I reached another km-sign and could not really read it. Did not want to check my watch neither. I was so scared it would indicate km13 and that I would be way off my plans. But good to see it was km14 and that – for sure – I was slowing down, but I was was still in the race! My race! Km15 was reached within target (Yiiipii!). Had been passed earlier by a guy to whom I asked whether there was/were gal(s) behind me. A bit surprised he recognised that nope. He hadn’t seen any for a while and that I might have been alone on this race 🙂 Good! I understood by then that I was still in 4th place as I had been passed by a gal around km5. I had here in sight for a long while, but it was tricky to catch up with her (which I understood why a bit after the finish line…). One last Dextrosol right before the water station and then we were at km16. This is where the marathoners and half-marathoners are separated. Said good luck and good bye to my runner-in-crime. Got it back as well. And that was it. A little deep when entering the tunnel…this is in the middle of it that I lost the second place of the race last year. So really wanted not to let it happen today! Started the tunnel with a bit tired legs. Last year Olivier A helped a lot with cheering and encouragements and keeping the pace (which was quite slow then) was going fine. Here it was only me, myself and I and no help from outside. Passed by a few runners who encouraged me pretty kindly. Passed km17 a bit slow in the middle of the tunnel. My watch was still indicating the kilometer-mark properly until then. After km17, it started to show very slow pace and honestly I did not know what to believe. But 4:27-pace I was pretty sure that I was NOT that slow running. Tricky to breathe inside the tunnel. Tricky feeling to run and not seeing the start nor the end. Tricky not to know how long is left. Tricky to have strange-funky-watery music played inside the tunnel….and here it came… I could actually SEE the light at the end of the tunnel! For real! And it was sunshining! Yooohooo! Got along with a guy right before the end of the tunnel and we encouraged each other. OMG! Less than 3km to go when we reach the bridge… and then downhill and turning right. Lifted my arms to wave to the little crowd there and got the response I wanted 🙂 Uplifting cheering! The motivation was on the top. And there I could not yet see them, but heard them from far away. My best-ever crew was at their right position! One at the start almost of the bridge and the second one in the middle. Could just not stop smiling! Sunshine had reached the building! And the slope ended and then the bridge. “Strong legs, lift the knees” – I recalled all the words from Olivier A last year at this special place. Passed two guys. And then it was a little down and then around the roundabout and left and then abrupt right-turn again, where a guy throw me a “You are the 4th! You are the best! Only 2km to go!”. I still had no idea how far I was from the 3rd one. Passed km19 without really noticing until I did it (note: this was a large air-filled arch above the street apparently…). Reaching place des Terreaux. Was very careful not to fall on the slippery ground. Looked at all the runners who were turning then and running “back” towards km20. Could not see a single chick. And same procedure after turning back…no gal after me neither. OK. Tried to accelerate and then turn right into Rue de la République. Noticed by then that I had forgotten to take my red gel. No time now. Passing km20. Still looking good. Had difficulties to calculate how fast I should run to get under 88 minutes, but under 87 was lost for sure. Not too much fun to run on the hard pavement of this large pedestrian street. But there there was way more people at the end. And if I was to miss 87minutes-blank anyway, I could at least enjoyed the waving and cheering of the crowd! Turning right, along Place Bellecour. Sun shining. Passing two more guys and another left turn. Hearing someone screaming at his friend he was good to reach 87 minutes and I took this as my new mission. NOT letting this guy too far from me. Final left turn. I remained on the right side this time. Less people there. Another gear had been passed. Could accelerate without any problem. Where was the clock? Could not see what I was aiming for… And that.was.it! Stopped the watch. I.AIN’T.TIRED… Where is the rest of the race?!?!

Official time: 1:27:14 (i.e. a new second-best half-marathon! 12 seconds faster than Copenhagen two week before!!! and on this route! Brilliant!)

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AFTER THE FINISH LINE

Caught up by the speaker after the finish line, who recognised me and told me I had missed the podium this time and was fourth in the race and that was still good. Grabbing the mic, I answered that I trained a bit and reached the finish line 3 minutes faster than last year…but that the other chicks had apparently trained a bit too! And that with an invitation to next year’s race, I would probably even run faster! 🙂 Yap! Happy and very satisfied and absolutely not tired. Feeling nice and light, jogged (!) to the massage tent. On the way I met the 3rd lady, who was looking pretty exhausted. Had finished 2 minutes before me. And that was then I noticed that I had been following a guy with a pink tshirt and not her with her pink tshirt… Congratulating her and heading to the refreshment table. Water and cereals bars. Then queue to the massage. Got a long and nice massage of both legs. Was asked if I had been running as apparently the leg muscles were not showing sign of it (apart from sensitive Achille’s…). Banana and more cereal bars and a cup of Coke and jogged back to the Renault Trucks tent. More people than this morning there! Between the half-marathoners arriving and the 10K-runners on the departure. And still the best ever crew with red jacket from RT 🙂 Met my own best-ever crew. A few pic. Sun shining, meeting more colleagues and friends. Sunshine and happiness were floading here! Wonderful Sunday morning!

What next? Quick change of clothes in the tent (yaaaaa.. it was full of people, but honestly I did not really bother. I could not get back home in sweaty/wet outfit and risk to catch a cold. Better strip and have dry clothes on. Ate at almost all little table (pain aux raisins, scrambled eggs, drink juice, got a cake). SO very well-organized! Then time to drive back home, have a well-deserved shower, nice lunch and took a bit of rest for a while. Best finish of the week ever! Once more confirmation of good form. Just want the sun to be kept high and shiny up there and all will be fine!

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Weather: 15.0° Cloudy, Feels like 15.0°C, 5 kph wind, 94% humidity – perfect weather conditions. Could not ask for better, really. Wind non-existant, sun shine just as much as perfect. What to ask for more?

Food: breakfast (chia seeds + green mix + gatorade + banana) @4:30am, red juice @6:30am, after: water, banana right after the race. Later in the RT tent: mini pains aux raisins, scrambled eggs w/bacon, orang juice, water. Late lunch around 2pm (?)

>During: little gatorade right before the start, Dextrosol 1 @km9, 10.5, 13 and 15+.

Gear: SOC SWE hotpants + sports bra. Shoes delivered as usual. Just adoring them!

Shoes: ADIDAS Adizero Adios Boost – Purple (Quicky)

14/ would sound a bit cocky to set a 13 for the whole race, but having set a 14 for Copenhagen, this one was surely on a lower effort level. Probably a good 13/low 14. Did not feel making any effort throughout the race. Just running. For sure there was a deep at a moment, but never it has felt that the effort level was very much higher than the rest of the race. Very satisfied to have run slightly faster on this route compared to Copenhagen which was pretty flatter (but windier!). No tired body, apart from tired and sensitive Achille’s. No sign of racing the day and days after. Good sign?

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A few “after-race thoughts”

NOTE: confirming my subscription to the “sub90-club” 🙂 And even better to get close to this 87 minutes once more and within so short notice! Very good for a training-race!

NOTE: Weather-wise, nothing to complain at all about! Perfect temperature. Sun shine. Humidity but ok-level. No wind. What else to ask for?

NOTE: Time and place? This went precisely according to plan. Finish time is fully satisfactory, especially for a training-race. Place in the race is fully satisfactory as I had really no chance for the two first places on the podium, and for the third one this year, I would have had to push a bit more actually… So yap! All fine!

NOTE: Warmup? Same procedure as last year with Olivier A. Worked perfectly. For sure was freezing a bit before start, but the warmup ended up quite close to the start (well, close enough). So good!

NOTE: Drinking & energy during the race? Not a chance I can tell I have been drinking properly during the race. Throw most of the water on my head for cooling down. And that felt enough. Took a few gloops at km15-water station and that was enough. Got cramps under the feet during the after-race massage and the first question I got was “did you drink properly during the race?” and my answer was “nope. Did not need to drink”. Dextrosol was easy to take and I definitely did not need the final gel. For the double distance however, I would have taken it.

NOTE: Real nice and cozy race. Not very many watching on the side of the river, but that’s fine for me. They compensate with a warm welcome when reaching the final stretch along Place Bellecour, and that is working well for me. Highly recommended!

Lots of thanks as usual for all who gave supporting words during training and those who actually cheering along the race. Thanks for Marianne C who took two very-well located places for cheering and that was just great! A very special thank too for the Renault Trucks helping team, who made the life of runners so much easier before and after the race! Always a pleasure to meet them! And of course, a huge thanks to my best-ever crew on-site (and the one off-site too!).

Run in Lyon slogan this year was : “RIL, what else?” and indeed, I could not think about anything else. But the warm-up is still going on…