Koriyama 10 mile - Run10 Mile


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Koriyama, Fukushima
Japan
17C / 63F
Sunny
 		Total Time = 1h 15m 12s
Overall Rank = 182/697
Age Group = men under 59
Age Group Rank = 182/697
Pre-race routine:

Up at 5, quick yogurt/banana/coffee, on the road by 5:30, at registration by 7:30.
Event warmup:

I ended up jogging for about 10 minutes to warm up and did a couple hundred meters at race pace too.

It was an absolutely gorgeous day with not a cloud in the sky - probably 17C at the start and up to 20 or 21 by the finish.
Run
  • 1h 15m 12s
  • 16.09 kms
  • 04m 40s  min/km
Comments:

My plan was to try to hit 4:40 per km on the way out and 4:30 on the way back. I came pretty close to that - I hit 39 for the front 8 and 36 for the back 8. It was tougher on the way out because of the slight grade. It also took me a good 4 km before my breathing and hr became comfortable.

Keeping my pace at 4:30 on the way back was also really tough - that is about as fast as my little legs go. It felt like I was hitting a cadence of 100 or higher especially when I was hanging on at the end. I guess I need to spend more time running fast in order to lengthen my stride or increase my cadence.

Note: I picked up a glass of water at the 3rd aid station and took a mouthful just to get rid of cotton mouth.
What would you do differently?:

Nothing from an execution perspective. I may have had a little more to give, but I need to spend some more time at a faster pace and used to it.
Post race
Warm down:

Just walked around a little, watched some of the other finishers coming in and then headed on home.

What limited your ability to perform faster:

Current training level - need to run more and run faster more to take it to another level.

Event comments:

They did a really good job on the race. The one area they could improve on if they wanted to is post-race activities.




Last updated: 2012-10-08 12:00 AM
Running
01:15:12 | 16.09 kms | 04m 40s  min/km
Age Group: 0/697
Overall: 0/697
Performance: Good
Course: The course is a straight out and back. The out includes a net up of about 25 meters - a very gradual climb that you only notice because your pace isn't where you want it to be.
Keeping cool Good 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? Yes
Post race activities: Average
Race evaluation [1-5] 4