Llanelli 10K - Run10k


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Llanelli, Wales
United Kingdom
Llanelli Triathlon Club & Llanelli Power Walkers
hotF / 0C
Sunny
 		Total Time = 1h 07m 25s
Overall Rank = 548/647
Age Group = 40
Age Group Rank = 110/118
Pre-race routine:

5 day of complete rest - but poor sleep.
Breakfast on porridge, toast and tea at 8am.
Drive to Llanelli (55 mile) with friends and family.
Drinking water whilst watching kids races;
Dafydd, entered into next up age group by error, 11 from 13.
Jack, same race, 12 from 13.
Ellen did not finish her race, she really had done no preparation and was facing three athletic teenagers, it was too embarrassing for her so she dropped out.
Event warmup:

A few minutes stretching and walking,
not much was needed really as it was so hot.
Run
  • 1h 07m 25s
  • 6.21 miles
  • 10m 52s  min/mile
Comments:

Did not wear HRM.
Did not carry my own water.
At start made my way towards front,
not to sprint away,
I allowed about 750 people to pass as I ran my own pace;
I didn't want to start at back and run on my own.
At 4km and 8km took 500ml bottle of water [luke warm!]
After 4.5 km I had to walk some, mostly on the steeper inclines.
What would you do differently?:

Run [well okay, quick-step] all the way.

Sun-block would be sensible.
Post race
Warm down:

A few minutes stretching
and a few minutes slow walk around the event tents.

What limited your ability to perform faster:

Preparation.
Body-fat weight, how much faster could I go if I could lose 50lbs fat?

Event comments:

There was free sports massage, but by the time I'd finished the queue was 40 minutes, so I went of and stretched some more.




Last updated: 2006-05-03 12:00 AM
Running
01:07:25 | 06.21 miles | 10m 52s  min/mile
Age Group: 110/118
Overall: 548/647
Performance: Good
Course: Tarmac, in the Llanelli Mellenium Coastal Park, mostly long slight inclines, perhaps four short steep inclines. Two water stations, at 4 km and 8 km [plus one at finish].
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5