Comox Valley 1/2 Marathon - RunHalf Marathon


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Courtenay, British Columbia
Canada
12C / 54F
Overcast
 		Total Time = 1h 34m 55s
Overall Rank = 88/601
Age Group = 30-34
Age Group Rank = 15/27
Pre-race routine:

Ate oatmeal and tea 5 1/2 hours before race. Drank some water.
Ate banana, pb+j 3 hours before and drank some gatorade.
2 hours before I drank two big glasses of water and cut myself off of liquids.
Event warmup:

2k easy jog
drills
5 quick sprints
leg swings
Run
  • 1h 34m 55s
  • 21.1 kms
  • 04m 30s  min/km
Comments:

Overall very good. I did take two gels at 30 min and 60 min and took water at all the stations. I hung around 4:30s for the out portion and then tried to pick it up a little on the way back.
What would you do differently?:

I think I would pretty much do everything the same doing it again. Need to hold back a little for the way out, because of the slight incline. Also need to be mentally prepped for that incline during the 2.5k towards the end.
Post race
Warm down:

2k jog, a little stretching and enjoyed some great food.

What limited your ability to perform faster:

Experience and conditioning. I think I have to potential to go faster, but not where I'm at right now. I need to get a stronger base, improve my recovery and flexibility through Yoga etc. My constant injuries have definitely effected my training over the passed months.

Event comments:

I would recommend this race as a great B-Race for getting ready for the season and identifying areas that need improvement. It's also a confidence booster due to being so flat.




Last updated: 2010-02-02 12:00 AM
Running
01:34:55 | 21.1 kms | 04m 30s  min/km
Age Group: 15/27
Overall: 88/601
Performance: Good
Course: The course is a farm road, chipseal out and back that is fairly flat, although the out is a bit of an incline and the back is obviously a bit of a decline. The advantage is you can really let loose on the way back. Beware though that 17.5-20 are actually a slight incline and a bit of a tough go when you're tired and have been cruising downhill for the past 6k.
Keeping cool Average 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 Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4