IHG 4x800m Mixed Relays 2015

This was certainly not a satisfying race for me, yet I'd religiously try to note down the experience in recognition that any event can provide invaluable takeaways. Pardon the long post that recounts the weeks preceding the race.

8th Feb marked the conclusion of my first successful 3 weeks in my periodisation plan for 2015. Though I had intended to begin this phase at the beginning of January, alternating 3 weeks of gradually increasing volume with a subsequent tapered week, the initial plan was unsuccessful as I came down with an infection in the second week. As a result, I decided to push back the first cycle by two weeks.

As seen from the Running Log, the mileage was steadily built up over the past 3 weeks. Most notably, the average distance per run was increased substantially - though a contributing factor was my recovery from my infection, enabling me to perform longer runs more comfortably.

More convenient however, was the fact that the IHG Finals fell on 7th Feb - the period where my mileage was set to peak in the 4 week cycle I had planned. Knowing that I was in no stage to perform to my potential for a middle distance race (or even a longer distance race) at this stage, I decided to forego any specific preparation for the 4x8 relay, save for a bunch of strides at projected race pace. This race could serve as an introduction to the middle distances, but was certainly not going to take anything away from my proposed training schedule.

I had hoped to run a 2:20 800m, with even splits of 70/70. On the Monday before the event, I did 3x200m (with long recoveries) with Russell, hitting consistent 35s. The pace felt quick but certainly seemed manageable for at least 600m, hence my hopes of a sub 2:20 were high.

On the day of and in the subsequent days after the 200m intervals, I managed 50km by Wednesday, not forgetting a strength session done on one of the mornings. By Thursday, my legs were dead. A slow 10km jog on Thursday - with the first 3km feeling absolutely torturous before easing up a little - told me that I needed to rest. I had planned a fartlek double on Friday but I knew that if I wanted to feel fresh on Saturday, the most I should attempt would be a gentle jog. And so that was what I did.

Come Saturday and I awoke prior to my alarm, had breakfast (some curry - not a good idea) and drove over to NTU. I was not feeling sore, but I was not feeling sharp either - understandable after managing nearly 70km over the weekdays. Met the others and headed over to the SRC - watched some finals, registered, warmed up with 2 events to go before ours (10min easy jog, some paced strides).

Our event began nearly 40 minutes after schedule - nothing unexpected considering last week's delays during the heats. The previously gloomy skies had transformed into glaring sunshine, as if acknowledging our very actual need to do another warm-up. With some briefings and final checks of the runners, the first runners of all 18 halls were flagged off.

The order of runners was Keren, I, Julia then Russell. Keren worked hard, though possibly too hard during the first 400, paying in the second 400 but nonetheless doing her part. I grabbed the baton at the back of the field - and remained at the back. I failed to keep track of the time I started my leg at, hence the only feedback I had with regard to my pace was my effort and consequently I remained conservative. This was the first time I was running the 800 and had absolutely no idea how I should feel at different parts of the race. In the moment, all I recognised was that I was running uncomfortably but sustainably. The discomfort however, was a bit unpleasant and it was a new territory to me, having logged nearly 300km since the start of the year at a significantly slower pace.

As I made my way into the second 400, I was not catching, nor loosing the few other runners ahead of me. I started to get increasingly uncomfortable, though not slowing, as I hit the 500m straight. At the 600m point, I realised the race was ending - and I was still breathing comfortably, holding good form and still at the back at the field. I started to speed up.

The final straight approached me and I realised I was too comfortable compared to what I often witnessed in 800m races. I started to kick. I realised I was catching the others guys who were 3~ seconds ahead of me. In the end, I guess I narrowed the gap to a second before I handed over to Julia. Based on a video of the event, it seemed like I managed the home straight in 16. I stepped off, feeling as though I could continue till 1km, thoroughly dissatisfied with the way I had paced myself. I did not yet know my split, but judging from my effort I knew it was substantially slower than what I had planned. I didn't think too much at that point of them, as I watched on as Julia and Russell ran their legs. Julia managed to overtake 8 girls! At the end of our relay, the timekeeper pointed out that we collectively ran 11:20.

It was only subsequently after the event that I played the video of us that Yiheng assisted with. Based on the video (excuse any minor inaccuracies), I ran 75/73 with 100 splits (a very rough estimate based on the position of corner flags) of 18, 19, 18, 19, 20, 20, 18, 16 to total 2:28. It was a case of a negative split with a significant last 100, unfortunately probably less than ideal for an 800m. 

Overall, I'm thankful for the experience yet understandably disappointed with the outcome on the watch. The greater outcome for me however, is that I'm reminded of my requirement to feel prepared before I run well (save my debut 10km - 2XU Compression Run 2014). Furthermore, it functioned as a reminder of the importance of a taper before any race. I'm definitely looking forward to more racing opportunities on the track - though next time, with adequate preparation :)

IHG 4x800m Mixed Relay - Crescent Hall.