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Comments: Plan was to run the first 5 miles at a 4:25/km pace and if it felt stupid easy to drop down to 4:20 but no more. The first KM ticked off right on 4:25 and I felt good but not awesome so I just carried on. The next 5k were all slightly slower than that pace with the slowest at 4:37 up the first of the hills. KM 7 brought the first of the bigger hills and my split up that was 4:47, we also had a headwind up the hill which didn't help. Once over the top and after I had recovered a bit I took in half a gel and started to pick up the pace. The next 6k were in the 4:16 - 4:26 range and I was still feeling pretty good but I was certainly having to work a bit harder. Went through the 10k mark in about 44:30 which is also a PB for that distance (I haven't run a straight 10k in a couple years). At this point I was back into the hills and wind and things were getting a lot tougher. When I got to the big hill at KM 17 I was hurting and half way up the hill my legs and lungs were screaming at me to walk "just for 5 seconds" but I managed to keep the legs turning over somewhat. That KM was 5:06 and hurt. A lot. Once over the top of the hill I just started to let my legs turn over as best as I could, it was mostly downhill for 3k and then one last killer hill in the last KM up to the finish. My left hamstring was seriously threatening to cramp but fortunately didn't. There is a short out and back section with 2k to go and at that point there was no way I could catch anyone and I thought there was a big gap behind me. As I was leaving the out and back, a buddy of mine was headed into it and he was flying. He had done the first loop pushing a double stroller and the second without. I figured it would be close based on how he was moving. I left it all on the line but he caught me with about 200 meters to go. :( Turns out he did the first loop in 52 mins with the stroller and then 41 mins for the second without! I crossed the line having left it all out there, I hurt like hell and the bottoms of my feet felt like hamburger. What would you do differently?: I don't think I could have done much more.  Post race
Warm down: Limped into the fitness center and found the food. Mmmmm... cookies! What limited your ability to perform faster: All of my running in the last couple of months has been easy running so I didn't have any hard runs to back up the effort. I was happy to hold it together as well as I did. Profile Album Last updated: 2014-02-24 12:00 AM
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Canada
1C / 34F
Sunny
Overall Rank = 7/38
Age Group =
Age Group Rank = 0/
Usual - get up ~6am (race was at 10am), coffee, oatmeal and a banana. The race site is about a 45 min drive from my house so I left at 8:15ish and arrived shortly after 9. Registered and then watched a bit of the gold medal game (Can vs Swe).
About a 15 min run with some 30s pickups to race pace. I felt good (not great) during this. I finished up the warmup just as everyone was walking towards the start line. I was on the fence about switching from tights to shorts and that pretty much settled it as I didn't have time to change. In hindsight, shorts would have been the right choice.