New Haven Road Race - 20k - Run20k


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New Haven, Connecticut
United States
JB Sports
Overcast
 		Total Time = 1h 41m 41s
Overall Rank = 565/2310
Age Group = M40-44
Age Group Rank = 56/196
Pre-race routine:

Didn't eat well during the two days leading up to the race. Lots of burgers, fries, sausage, cheese, chips, etc. Had a few beers Saturday night, but none on Sunday.

Didn't get my morning coffee on Sunday and had a splitting headache by mid-day. I couldn't shake the headache and went to bed with it throbbing. Headache & anxiousness about the race didn't make for a good night sleep.

Woke up (if you want to call it that - more like got out of bed) at 6:30. Had a banana and a glass of water. Left home around 7:40
Event warmup:

Got to the green at 8:20. Stretched calves for 2 minutes. Set up in the middle of the pack.
Run
  • 1h 41m 41s
  • 12.43 miles
  • 08m 11s  min/mile
Comments:

I set up too far back. I was passing people left and right for the first few miles. I actually ran on the sidewalk down Broadway & Goffe. Finally settled in with my group at about mile 5.

This was my first race in 18 years (swimming in college) and first running race in 22 years (XC in HS). So I guess I can't complain.

Heart-rate spiked early on to 200+ (I've only ever seen 180 during training runs). In retrospect, I think the high heart-rate took a lot out of me, because I faded later in the race. I should have taken more fluids early on to try to compensate, but I was afraid of cramping and didn't realize my high heart-rate was so high until I downloaded the Garmin data.

In training I can put down 8 miles in 1 hour, and I was hoping to run this race at the same 7:30 pace (if not faster), but it didn't happen. Since I just picked up running again in March and have only logged a little over 450 miles I can't complain, although I am a little disappointed with my time. Live and learn.

I ran the hills well. I live in a hilly area and all of my training runs include some fairly long or steep hills. I felt like I took advantage of this and passed a lot of people at the turn onto Ella Grasso and on English Drive around East Rock.
What would you do differently?:

More fluids early on.

More speed work in training.

Longer training runs. Most training runs are 8-10 miles. Needed a few 14-16 mile runs.
Post race
Warm down:

Chugged a bottle of water.

Walk to beer line and got two beers. Repeat.

What limited your ability to perform faster:

Not enough fluids
Muggy weather
Bad sleep
Bad nutrition leading up





Event comments:

My only suggestion is the organizers should put Gatorade on one side of the road and water on the other.

Love New Haven. This is like a HS reunion for me. Saw a bunch of people I grew up with. Will definitely run this race again next year.




Last updated: 2011-09-08 12:00 AM
Running
01:41:41 | 12.43 miles | 08m 11s  min/mile
Age Group: 56/196
Overall: 565/2310
Performance: Below average
Course: Relatively flat with only two minor hills
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5]