Colorama 10K at Lapham Peak - Run10k


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Delafield, Wisconsin
United States
Friends of Lapham Peak Park
48F / 9C
Precipitation
 		Total Time = 48m 43s
Overall Rank = 31/178
Age Group = M40-44
Age Group Rank = 7/25
Pre-race routine:

Pancakes and coffee (no dairy) 2 1/2 hours before race. I'm trying to see if cutting milk out of the diet before a race will help with the trots in the race.

It was 45 degrees with a slight drizzle when I woke and so I wore my tights and a long-sleeve light weight technical shirt, gloves and light hat.
Event warmup:

12-minute warm-up with some dynamic stretches.
Run
  • 48m 43s
  • 6.21 miles
  • 07m 50s  min/mile
Comments:

The run starts flat but ascends within the first half mile. Plenty of opportunity to waste yourself on this first hill if not careful. After that, you run the course as best you can - you go up the hills and you go down the hills - for the next 6 miles.

I felt good throughout but thought that the fourth mile was harder than it had seemed in the past. Guess I need to work on my hills.

Picked up the final 0.5 mile to a 7:00 min pace passing four runners.
What would you do differently?:

Nothing. Felt good and beat my time from last year by 5 minutes.
Post race
Warm down:

3/4 mile jog.

Event comments:

This was a warm-up race for a half-marathon in two weeks at the Kettle Moraine South Scuppernong trails. I forgot how hard Lapham can be to race. I actually look forward to racing Scuppernong.

This is a fun local race in a pretty part of Southeast Wisconsin-Lapham Peak. There is also a kids' run and a 5K.




Last updated: 2009-09-24 12:00 AM
Running
00:48:43 | 06.21 miles | 07m 50s  min/mile
Age Group: 7/25
Overall: 31/178
Performance: Good
Lap Lap Time HR Avg 1. A 08:32.6 165 2. A 07:09.7 162 3. A 07:34.6 167 4. A 09:20.4 169 5. A 08:24.9 165 6. A 07:33.9 172 1 00:10.0 181
Course: Lapham peak is a very hilly but not-too-technical trail run. The biggest ascents are within the first 1/2 mile and the fourth mile. Trail was slick from rain, but not too wet.
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 Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3