MO' Cowbell Half Marathon - RunHalf Marathon


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St. Charles, Missouri
United States
Big River Running
50F / 10C
Sunny
 		Total Time = 2h 06m 28s
Overall Rank = 688/1407
Age Group = M25-29
Age Group Rank = 51/65
Pre-race routine:

Woke up at 5:40am, showered, had two hotel packages of corn flakes, cup of coffee and a cup of water. Packed up, and got to race site a little before 7am. Walked around and stretched lightly for hour or so before standing in porta-potty line (didn't need to go that bad, but wanted to get a last minute pit stop in).
Run
  • 2h 06m 28s
  • 13.1 miles
  • 09m 39s  min/mile
Comments:

Felt like I used a pretty good approach and have learned to judge my body's ability at different distances. Started out slow and sped up through the end where I sprinted for the last little bit.
What would you do differently?:

More training? I felt like I had a pretty good run for a 195-200lb guy.
Post race
Warm down:

Regained my breath after the sprint. Walked around trying to remain upright. Eventually got heart rate down and stood in the line for post-race water and food. Also drank my free Mic Ultra from the beer stand. Not a good idea right after finishing a long run. Next time, I'll skip that stop or at least wait a good bit longer to go that route. Kept walking around/light stretching, drove 2 hours home, did some foam roller action on my legs. Hot epsom salt bath. Icing knees, hip flexors throughout evening.

What limited your ability to perform faster:

I felt great. I think some more long distance running experience will help. This was the longest that I have ever run.

Event comments:

Could have been more drinking stops (nothing from 3 to 6). I did fine, but I could see where others could have benefitted from some more early-race drinkage.




Last updated: 2011-09-20 12:00 AM
Running
02:06:28 | 13.1 miles | 09m 39s  min/mile
Age Group: 51/65
Overall: 688/1407
Performance: Good
Time at 4 miles = 39:23 (Pace = 9:51) Time at 8 miles = 1:18:21 (Pace = 9:48) Time at finish = 2:06:28 (Pace = 9:39) Average HR = 162; Max HR = 183 (the sprint at the end probably did it for me) Average Speed = 9:38/mile; Max Speed = 6:44/mile
Course: Pretty flat with a couple of gentle but long inclines at the end
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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:
Race evaluation [1-5] 4