Run For Mercy 10K Run/Walk - Run10k


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Shawnee, Kansas
United States
Oceans of Mercy
47?F / 0C
Sunny
 		Total Time = 45m 48s
Overall Rank = 25/268
Age Group = Male 20-29
Age Group Rank = 3/17
Pre-race routine:

Woke up at 5:15am , had a crossaint, 24oz coffee, a glass of milk with a half scoop of whey protein, and sipped on some gatorade.
Event warmup:

I did two laps around the HS track about 20 minutes before the start, and jogged around the parking lot off an on to stay warm while waiting to line up.
Run
  • 45m 48s
  • 6.2 miles
  • 07m 23s  min/mile
Comments:

Went out a little fast, but corrected it early. Tried to keep HR in the mid 170s, succeeded. My goal was to run this 10k at a faster pace than my 4-mile race last month - succeeded.
What would you do differently?:

Kick harder in the final .2 miles
Post race
Warm down:

Free massage - but they massaged my back and shoulders.. ok?

What limited your ability to perform faster:

Some hip discomfort starting at mile 4.

Event comments:

Great Race, very well organized, family friendly, and good atmosphere.




Last updated: 2010-01-22 12:00 AM
Running
00:45:48 | 06.2 miles | 07m 23s  min/mile
Age Group: 3/17
Overall: 25/268
Performance: Good
See lap data on training log.
Course: Course was long gentle rollers. One long downhill stretch (at least a half mile) around mile 3, and some long uphills (easy gradients though) in mile 5.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5