Aflac Iron Girl - Run10 Mile

Started the race mid-pack with Steph and Samantha. Dean caught me on the other side of Mill Ave and paced the entire race. My strategy was to run the first mile about 9:20, then just keep descending pace by 5-10 seconds per mile, with the final mile at 8:40. The goal was to set a new PR (sub 1:36) and the stretch goal was to break 1:30. First mile was really tough as the course was packed and it was hard to get around people. They started the 5K and 10-mile runners at the same time, which created a logjam at the start. It didn't thin out until the 5K split off back at Mill Ave on the North side of the lake.

Our pacing was pretty good. Dean lied to me everytime I asked the pace because he kept me about 15 sec faster than my strategy times to make up for the slow first mile. This worked fine until the second loop. About mile 8 I was trying to catch a woman wearing a green fanny pack, and I sped up to about 8:20 pace. I kept this pace for about 1.5 miles, and then my diaphragm constricted painfully, and about a half mile from the finish I had to stop, take some deep breaths, and then slowly get back to it. This is the second time that's happened while trying to set a PR, and Dean says it's a result of shallow, rapid breathing when pushing too fast for too long. I only stopped for a few seconds, but it was definitely not how I wanted to finish the race.

In terms of nutrition, I didn't take anything on the course. It was only 1.5 hours and I figured I could make it on the power bagel from earlier. I was right. I carried a small water bottle as usual, and splashed water on my face when I got warm, but the cool temps kept me from overheating. I swallowed a couple splashes of water, but otherwise didn't need anything else.

Try to stick to my pacing plan, and don't start a kick until 1 mile out. I "kicked" way too early and blew up.

Walked around the expo, took pictures, tried out a Specialized bike, stretched.


Misjudging pace.


This is a well-run race, although they did move back the start 5 minutes because runners were still registering at the expo. Didn't seem like a lot of volunteers. Expo was great -- the Aflack stuffed duck is always a big hit, and the pink tech tees are really cool this year. They did grab bags for food at the end to ensure everyone got food (unlike last year where the 5K'ers ate all the food and there was nothing left for us 10-milers. The only real negative is 10 miles of pounding concrete sidewalk. I would have preferred more of the packed sand along the beach, but it was very muddy this morning, so the sidewalk was actually OK. I'll likely do the race again next year.