Run
Comments: Carried a 16 oz flask of powerade and two Gu's. Ate one Gu at mile 5 and one at mile 11. Stopped briefly at two aid stations along the way for a swallow of water. Post race
Warm down: I went and got a free massage What limited your ability to perform faster: Probably the only thing limiting me now would be my weight. I'm right at 194 (19% bf) , I think I could go a lot faster if I were a little leaner. Event comments: This was a great race for me. I PR'd this distance by about 7 minutes. My goal was to take it easy on the first mile maybe run an 8:20, then try and hold an 8:00 for the remaining distance. I always seem to have a tough time holding back on the first mile. It just seems so effortless, running with the pack. I didn't even look down at my garmin for the first couple of miles. I just ran on feel and it felt good. Now I was thinking I just need to keep my HR below LT (167) until I get to mile 10. Then I would see if I could push the last 5k. I started to lose some focus after mile 8, and found myself slowing a bit. I would just file in behind someone who seemed to be pacing well, only to have that runner slow a bit. Probably conducive to a narrow course where it can get congested. I made my move at mile 12 and figured I'd go as hard as I could. Once I hit the final hill I just pushed even harder. I thought I was going to puke when I reached the top. Once at the top, I took a moment to let my HR settle a bit then sprinted the final distance. I love endurance sports. The people that do them are just about the best around. Today, I saw so many examples of runners encouraging others around them to not give up. Lap Time Distance Pace/Speed AHR MHR 1 07m 56s 1.00 miles 07m 56s /mile 152 162 2 07m 36s 1.00 miles 07m 36s /mile 163 168 3 07m 50s 1.00 miles 07m 50s /mile 164 171 4 07m 51s 1.00 miles 07m 51s /mile 165 169 5 07m 50s 1.00 miles 07m 50s /mile 166 173 6 08m 05s 1.00 miles 08m 05s /mile 165 167 7 08m 08s 1.00 miles 08m 08s /mile 166 170 8 07m 58s 1.00 miles 07m 58s /mile 167 171 9 08m 12s 1.00 miles 08m 12s /mile 168 173 10 08m 18s 1.00 miles 08m 18s /mile 167 171 11 08m 23s 1.00 miles 08m 23s /mile 167 170 12 07m 56s 1.00 miles 07m 56s /mile 172 176 13 08m 22s 1.00 miles 08m 22s /mile 174 180 14 02m 11s 0.30 miles 07m 20s /mile 177 184 Last updated: 2010-01-10 12:00 AM
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United States
Sunny
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I woke up around 5:30AM. Ate a English muffin with peanut butter and honey. Drove out to the starting line. Popped 4 sport leg capsules about an hour prior to the start.
Some dynamic stretching and a little jogging.