Pete Glavin Upstate NY XC-4 - Run


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Ithaca, New York
United States
Genesee Valley Harriers
35F / 2C
Overcast
Total Time = 34m 42s
Overall Rank = 66/70
Age Group = 60-69 F
Age Group Rank = 7/8
Pre-race routine:

Ate hard boiled eggs & V8 at 5 am and 3 CUPS of half-caff; half Hammer bar at 8:30, other half at 9:30; caffeinated gel at 10:30. All this for the performance-enhancement of caffeine. Having cut back to 1 cup half-caff daily, I was buzzed! Rode in with Gail & arrived 9:30 for 11 am race. We were almost the first ones there, but it allowed plenty of time to get our numbers, go potty, say hi to everyone as they arrived, & do a good warm-up/ course review without being hurried.
Event warmup:

Dynamic stretching & joint looseners. Ran 27 minutes including 3 strides with 2' in between; basically ran the course except for the trail up the hill & the repeated loop. This time I paid attention to the course! That paid off in the race because I couldn't always see people ahead of me but I knew where to go.
Run
  • 34m 42s
  • 3.6 miles
  • 09m 38s  min/mile
Comments:

I had run the course 2 times and had a strategy! I knew I'd have to walk up that hill, so I planned to go hard the first 2+ miles until I got there. After running down the service road on the other side, I'd be at mile 3 and I would be able to start accelerating and finish strong, going all out the last half-mile after the second water crossing. And that's exactly what I did!
I knew there were 4 runners behind me, and one of them kept quite close. I knew she would overtake me if I didn't push myself to the utmost and I did. It was a motivating challenge for both of us,and I came in just 9 seconds ahead of her.
Because this race was a USATF Masters Championship as well as a local race, results were also ranked individually on an age-graded scale. By this measure, I was 17th among the 27 women runners who are USATF members. Also, USATF has 5-year age groupings and I was 1st of the women 65-69, but I was the only one in this age group.
What would you do differently?:

I don't think there's a thing I could have done to run better or smarter.
Post race
Warm down:

Had my recovery drink & bar, plus banana & half bagel with pb. Rolled & stretched as usual, then walked back to the water crossing to get a picture.

What limited your ability to perform faster:

I need to be smart about training and keeping my right leg healthy. That means not skipping strength workouts and also taking 2 days rest after a race. Twice lately, I've taken only one day only to have the leg act up. I can be consistent in doing my workouts as long as the leg is well, but if it starts hurting I have to back off.

Event comments:

Lunch afterwards at Ithaca Beer! I made several new friends, and deepened relationships with people I was already friendly with. It's what I love about cross-country!
My leg felt fine after the race, but I must restrain myself & not run until Wednesday.


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Last updated: 2014-07-21 12:00 AM
Running
00:34:42 | 03.6 miles | 09m 38s  min/mile
Age Group: 7/8
Overall: 66/70
Performance: Good
My GPS says the course was only 3.44 miles; I asked around: others got distances of 3.5 and 3.7 miles. The geek in me wants to know what it really was. The time of 34:41 is hard to believe for this course if it was really 6k. Paces below are based on my GPS data. 1st mile: HR average 138 pace 9:24. 2nd mile: HR average 141 pace 9:50. This included the beginning part of the trail. 3rd mile: HR average 139 pace 11:35. This included the hill, which I walked. Last part mile: HR average 144 pace 8:57.
Course: Around lower Treman Park, mostly grassy but included water crossings both out & back plus about a mile on Finger Lakes Trail. About .4 miles of the trail was steep uphill and it also had a few logs to jump over. The downhill was a rocky but runnable service road. It was more fun & challenging than most cross-country races.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5