Rochester Half Marathon - Run


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Rochester, Minnesota
United States
Rochester Track Club
70F / 21C
Overcast
 		Total Time = 1h 22m 59s
Overall Rank = 7/312
Age Group = 40-44
Age Group Rank = 1/24
Pre-race routine:

Up early, breakfast about 2 hours before start of homemade veggie drink, quinoa w/ brn sugar, cinnamon, and coconut milk, little coffee. Had a banana an hour before start, and 2 clif bloks 20 min before start.
NOTE: I use this section to record breakfast/pre-race food so I can look back in the future to see what I ate--what worked, what didn't.
Event warmup:

Warmed up for about 15 min. Mainly running around downtown to hit the bathroom.
Run
  • 1h 22m 59s
  • 13.1 miles
  • 06m 17s  min/mile
Comments:

I finally paced the race out instead of starting too fast and fading. Well, mile 1 was too fast, but I slowed it down after that.
What would you do differently?:

Besides start a bit slower, I am not sure. It went pretty good and I was able to negative split it: 41:46 first half, 41:13 second half.
Post race
Warm down:

Ate, drank, talked, but finally jogged about a mile to/from car to get a change of clothes.

What limited your ability to perform faster:

I'm probably not any faster. More training? Maybe a flatter course. My maximum mileage per week hit the upper 30's this year. If I ran more I might be faster, but might also suffer injuries and not be able to run. I'm happy with my ability.

Event comments:

Race was only running a few minutes late, but I never expect races to start exactly on time. No big deal to me.

The quinoa/coconut water prerace works really well--better than oatmeal or shredded wheat with juice. No GI issues as quinoa digests better than wheat/oats and coconut water has way more electrolytes than any lab-concocted sports drinks. Absolutely no issues eating/digesting CLIF Bloks or shots while running at high pace.


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Last updated: 2012-08-27 12:00 AM
Running
01:22:59 | 13.1 miles | 06m 17s  min/mile
Age Group: 1/24
Overall: 7/312
Performance: Good
GPS measured 13.30 mile @ 1:22:59 with a 6:14 pace; Calculating 6:14 pace out to 13.11 miles puts the time at 1:21:43. Data: 171 AHR, 187 MHR, 1457 calories, 4 min in zone 3, 44 min z4, 34 min at or above threshold of 172. Mile 1= 5:55; Mile 2= 6:07; Mile 3= 6:26; Mile 4= 6:25; Mile 5 (w/ hill)= 6:32; Mile 6= 6:17; Mile 7= 6:20; Mile 8= 6:20; Mile 9= 6:14; Mile 10= 6:06; Mile 11= 6:13; Mile 12= 6:15; Mile 13= 6:02; last 0.1 to 0.3= 1:46
Course: Mostly paved bike path with some road that the race started on. Course was mainly flat to start, then a fairly decent hill during mile 5, then after the hill is was flat for about a mile. Then it was constant small rolling paved bike path all the way to the finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4