SHAMROCK - 15K - Run15k

The first mile was 9:00 instead of 9:15 with about +5000 runners in the 15K it was fine. I could have easily made up the distance on the downhill if I wanted. The uphill splits were good. I didn't get passed much on the uphill. The downhill section was run at a controlled pace. From the crest to the finish every mile split was slightly faster. I was running 9's but could have gone faster. I was protecting my legs so I didn't go nearly as fast as I could have. This is the section where I was passed by the bulk of the runners.

Good question. I ran about 4 minutes faster than I did at Zena five weeks ago and I feel much better post-race. I could have run the downhill faster but at what cost to the rest of my training. I felt running the elevation profile on the trainer a few times helped prepare me for the actual course. I will try to do that for all my events coming up.

With all the elevation more hill work would have helped some. Learning to run for extended downhill sections without hurting my legs would have been beneficial also. I am guessing I will finish in the bottom third in most of the single discipline races I do this season. I finished 91 out of 123 runners. How would I finish if I was running against 123 cyclists my age. Probably better. So when I think of getting better in a single discipline sport I also need to think about


I am OK with my race performance for this time of year. With the elevation these last two races it is hard to get a handle on where I really am. The Fort Vancouver 15K should give me a better indication.