Yesterday 6000 runners gathered at the senate square in the heart of Helsinki. The race is a 10k in the dark, filled with torch light, musical events and entertainment. Since I have been feeling a bit off since last week I arrived with a very conservative race strategy.
Two weeks ago I finished my second 30k long run. It felt great. Two days later I went for an 8k recovery run, which was one of my fastest MAF-runs so far. The day after I followed up with a 14k MAF-run. That run was a disaster. I felt really crappy and took a day off. Morning heart rate was elevated by 5-10 bpm. The MAF-test showed some regression. In frustration I aborted the MAF-test after 2 miles with a 7 minute mile. By then I knew something was wrong with me. I went to Berlin with some friends last week and taught I would flush out my system with a lot of booze. Hehhe. Not the best strategy. It backfired with flu and stomach symptomes for the entire week. My troath still felt sore at the dawn of race day. In retrospect I probably overtrained with two 30k runs in 8 days.
I chose a heart rate based strategy. Stay under 170 bpm for the first 3 km, under 180 bpm until 6,5 km, under 190 bpm until 8 km, under 196 bpm for 9,5 km and an all out sprint.
Arriving at the scene after a brisk 20 minute warm up walk. The square is filled with people in bright orange shirts, tents and loud music. A lot of anticipation in the air. There are two long queues in front of the university building where the clothes storage facilities are located. I wait in the line for maybe 15 minutes before I stash away my clothes. The queue to the toilets is even longer. I warm up while waiting for some 20 minutes. Emptying the tank just in time for the start,. Seven minutes to spare actually. I line up in the 50-55 minutes grid. The hot group starts five minutes ahead of us. The music is bursting out form the loudspeakers. Runners all around are twicthing and jumping in pre race agitation. Off we go.
A quick glance at the hrm, 150 bpm. We run downhill in the dimly lit streets of downtown Helsinki. I have to conciously keep my speed in check, not wanting to go out too fast. Arriving at the 2 km mark we have passed som uphill sections and already my heart rate has been drifting towards 175 bpm. I slow down on the next uphill, looking at my hrm showing 169 bpm. A lot of runners pass me on the uphill. We arrive at the first water station. I speed into the mid section, grab a cup and take som quick gulps of water. Choking and coughing. I'm not very good at running and drinking simultaneously - hey, I'm a man. At 3 km I have already passed 170 bpm, but still staying below 180. We run through a park over a hill. The pathway is beautifully lit with torches lined up along both sides. Down to the farmers market, where there is a samba procession. The course is lined with people high fiving runners passing by. I'm feeling strong and really enjoying the run.
We pass the half way mark at 5 km. I take look at my watch. 30 minutes has passed. S**t, that's slow. Ok, I'm going for a negative split to finish in less than 60 minutes. I speed up. My heart rate occassionally drifts past 190 bpm well before my pre set benchmark of 6,5 km. F**k it. Just go for it! Running faster feels comfortable and easy enough. I pass by a lot of runners. Some well dressed mid life women watching the race shout out to the girls behind me. "Girls! Catch that man, and you are all winners!" As we approach the second rehydration post I hear some girls on my left anticipating the liquids. A giant running beer bottle ahead of us turns around and tells them, that yes, there is beer there ahead of them. Chuckles.
I fly by a lot of runners, one or two speeding by me. It's so much fun passing people. We run along the beach side, people are cheering at the lines. At 7 km I change into higher gear again. My heart rate is well above 190 bpm by now. But the legs are drumming away and it doesn't feel like they are getting too much lactic acid. So I keep going. Speeding up once again at the 8 km mark. I'm giving it pretty much all I have by now. We curve in between the buildings. There are still some uphill bits before the finish. I bite my jaws together and work those legs up the hill. Passing a lot of runners. Those legs are starting to feel heavier for every step. Volounteers are running along the last uphill shouting to the runners to keep it up. "You are almost there! Keep going! Looking strong!" The last uphill is a struggle. I know we are soon done, but the last bend suprises me anyway. Suddenly there is a sharp turn to the left and a steep short downhill before the finish at the left. I really let go and fly down the hill. Passing som runners and racing those ahead. A sharp turn to left and I'm pumping my legs as hard as I can over the finishing mats trough the gate. Feels great! Sweating like a pig and out of breath. I stop my watch at 56:20. A new Personal Record! First I'm feeling disappointed, then I remember the flu symptomes and my weird stomach. Race well done. After all I'm pleased with the negative split. 29:56 and 26:24. The second split only three seconds slower than my previous best 5k.
Today, my troath is still a little bit sore but I'll try to get back to normal training regimen now. Time to polish up that form until a 43km trail run coming up in five weeks.
