Pete Glavin Upstate NY XC-5 - Run


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Rochester, New York
United States
Genessee Valley Harriers
48F / 9C
Overcast
 		Total Time = 35m 48s
Overall Rank = 67/67
Age Group = 60-69 F
Age Group Rank = 5/5
Pre-race routine:

Terrible night's sleep, about 5 hours. Had 1 cup full-strength coffee. Ate 2 hb eggs at 5:30. Left house at 6:45 to meet carpool. Had half Hammer bar at 8:15 and half at 9:15. Arrived Mendon Ponds about 10:00 for 11:00 start.
Event warmup:

Did SR Standard Warm-up Routine, then joint looseners. At 10:11 ran easy 2 miles including 4 strides. Ran the second loop of the figure 8 course, because if there's a part where I get confused, it would be when I'm fatigued. Had a caffeinated gel. Removed arm warmers to run race in short sleeves & shorts. It was perfect. I've learned how to dress anyway.
Run
  • 35m 48s
  • 3.73 miles
  • 09m 36s  min/mile
Comments:

I believe I ran this race as well as I could, and that's what counts. I kept my eye on HR and stayed pretty much in zone 4, with 2 brief excursions into zone 5 on some hills, and then again for much of the last half-mile. I was pretty knackered near the end, and was trying to channel Max (who was on my mind because he just won the World 100k!).
None of the women I beat in other races, except for one, showed up. (So I guess I beat them again, didn't I?). The one, who I beat by 9 seconds in the last race, got an early lead and although I closed it some, she beat me by 12 seconds. She's 15 years younger than me though.
What would you do differently?:

Just keep on training. Keep on working to improve sleep.
Post race
Warm down:

SR protocol says to jog for 2 miles to cool down, and I tried. I was difficult to say the least, and I did walk for sections. Accomplished 1.23 miles in 22 minutes.
Then I lay under a tree & did Standard Core Routine, as prescribed. I did pretty much accomplish it, although the ground wasn't too level and it was beginning to rain a bit. Finished by rolling & stretching.


What limited your ability to perform faster:

Just age & my late start in running, neither of which I can control. I 'm not at my fastest yet!

Event comments:

I am 3 weeks into Strength Running training plan, and followed their warm-up cool-down protocols for the first time in a race.The warm-up feels great but the cool-down is hard!
I do notice that no one else does all this, but if it helps with recovery & injury prevention I'll do it. It fills the time while the men are doing their race.
Also I won a bottle of wine for being 5th among the 5 women in my AG who completed the series. It's not very good wine though; fine for cooking.
In 3 more years, I can take first in the 70+ AG!




Last updated: 2014-07-21 12:00 AM
Running
00:35:48 | 03.73 miles | 09m 36s  min/mile
Age Group: 5/5
Overall: 67/67
Performance: Good
GPS cut out often enough that I think split data is meaningless. HRM was cooperating though. HR average: mile 1: 137 mile 2: 140 mile 3: 142 last .74 mile: 145
Course: Figure 8 at Mendon Ponds Park. I think it's the prettiest, nicest x-c course in the series, wth a good mix of grass & woods, several hills but none very long or steep, and a section along Hundred-Acre Pond where there is plentiful migrating waterfowl. No remaining snpw on the ground, but parts of the trail were wet and/or muddy.
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? No
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5