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Comments: I wanted to do this race because it's flat, fast, & on a paved trail, and it's the last of the season that would give me a good comparison to my flat 5k in May. I reluctantly gave up on it because C had a college info day she wanted to go to, but at the last minute she changed her plans & I leapt at the chance. My goal was to break a 9:00 pace, which meant a 27:54 time. However my strategy was to run by HR: under 138 (in zone 3) for mile 1; lower zone 4 (140-143) for mile 2; at or a little above LT threshold (144) for mile 3; and all out (145+) for the last .1 mile. That is exactly what I did, and I beat my goal by 36 seconds. (and my previous PR by 54 seconds). I guess this stuff about lots of training in zones 1-2 really works! The only regret I have is that the 1st place in my AG beat me by only 5 seconds. I had introduced myself to her while waiting at the start (because I am always trying to recruit grey-hairs for our x-c team.) She is actually older than me at 69, and I didn't think either of us had a chance of winning the AG because it is 60-69, not 65-69. She was ahead of me by just a little bit the whole way and the gap was closing, but I was paying more attention to my HR and not trying to catch her. When I get to zone 5, I've learned, I start feeling like I want to throw up and I just try to maintain, not push harder. I should see what happens when I try to push a little harder in that last quarter mile. Might I have found that 5 seconds? What would you do differently?: Get more competitive, without losing HR focus. Try to dig deeper. Don't worry about throwing up; my stomach's empty anyway.  Post race
Warm down: Recoverite drink & Hammer recovery bar, banana, couple of granola crumbs, small yogurt. Rolled & stretched thoroughly. What limited your ability to perform faster: More training. Need to develop that competitive edge to be able to really dig deep. Event comments: This is a well-attended, well-supported, big community race with musicians all along the way. Includes family events like walk-a-thon, zumba, pancake breakfast (which I didn't eat.) Lots of team entries. I really enjoy this race. Last updated: 2014-10-24 12:00 AM
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United States
Cancer Resource Center of the Finger Lakes
50F / 10C
Sunny
Overall Rank = 124/329
Age Group = 60-69 F
Age Group Rank = 2/7
Breakfast at 6:00 for 10 am race; oatmeal, yogurt, raisins.
4 cups (half-caff) coffee, which jazzed me because I now limit myself to 2 except on race days.
Rode in with Gail; arrived 8:35
Dynamic leg stretches and joint loosening exercises, then 20 minute warmup on the course, including 3 x 30" pickups with 1:30 in between. Checked out the start area to check for potential bottleneck, and indeed there was potential, so we started pretty near the front.
Walked around & continued to stretch a bit to keep loose.
Had a Hammer gel at 9:30, as much for the caffeine as for the nutrition.