Stay Out of the Sun Run - Run10k


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Rochester, Minnesota
United States
www.sosrun.org
65F / 18C
Overcast
 		Total Time = 36m 45s
Overall Rank = 3/176
Age Group = 40-49
Age Group Rank = 1/18
Pre-race routine:

This was a Friday evening race (6:30pm) so it was a bit of a scramble to get out of work, change, park, fuel up, etc. Had a bagel at about 4:30, drank coconut water (with mango juice) around 5:30.
Event warmup:

About 7 min jog in the race around 5:45. About 6:25, ran about 4 min getting in a couple sprints about 10 sec each. That's it. It was raining till just before the race started so no one had much time to warm-up unless they did it in the rain.
Run
  • 36m 45s
  • 6.2 miles
  • 05m 56s  min/mile
Comments:

This was a PR for me, but I have limited 10k's to my credit.

http://supermariocycling.blogspot.com/2011/05/stay-out-of-sun-run-r...
What would you do differently?:

Warm-up more--mile 1 hurt.
Post race
Warm down:

Ate an apple, banana, two bagels, drank water... Oh, you mean some sort of exercise to warm-down. Oops. I was too shot--walking was an accomplishment.

What limited your ability to perform faster:

I'm about as fast as I am going to get. However, I was/still am working thru a strain on this inside of my right ankle, just under the knobby bone. I rested for a couple days prior, but it flared up after the race. Felt ok during, but not sure it slowed me down...physically or mentally.

Event comments:

Food after the race was nice. Prizes were unique. Awards took long and did not acknowledge the overall top 3 or overall winners except within their AG's. They need to be singled out at the start of the awards. I don't know why race directors/volunteers running the awards can't figure that out.




Last updated: 2011-01-24 12:00 AM
Running
00:36:45 | 06.2 miles | 05m 56s  min/mile
Age Group: 1/18
Overall: 1/176
Performance: Good
175 AHR, 183 MHR Mile 1= 5:15, 170 AHR Mile 2= 5:53, 175 AHR Mile 3= 5:59, 176 AHR Miles 4-6= 18:15, 176 AHR last 0.24= 1:20, 180 AHR
Course: Start on a short flat, does down hill, has a handful of rolling hills/long false flats, and finishes pretty much up hill (same one that was at the start). http://www.mapmyrun.com/s/routes/view/run-jog-map/minnesota/rochester/6716946
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4