Boca 5K 10K - Run


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Boca Raton, Florida
United States
71F / 22C
Sunny
 		Total Time = 47m 5s
Overall Rank = 59/447
Age Group = 40-44
Age Group Rank = 6/24
Pre-race routine:

Up early. OJ at home. Small DD coffee + 1/2 PB clif bar in car at site. Hydrate. Necessities
Event warmup:

Walked 10+ minutes. Some jogging to music (not typical). Static and dynamic stretches. One few-second stride on way to starting line.
Run
  • 47m 5s
  • 6.2 miles
  • 07m 35s  min/mile
Comments:

Started fast. Felt good. Started fading a little after mile 3, but hung with a pack of 4 or 5 racers. They started pulling away around 4.5 miles and felt like I was fading. It was humid and my legs felt heavy and tired.

Did have some trouble focusing on my own race goals; instead, focusing on other racers. My goal was 8:00/mile average. Met that.

Did have the kick at the end, but much later than usual; when I heard someone coming up behind me. He never passed me. Last mile felt very hard, and I was breathing VERY hard and grimacing. Hard to stay relaxed mile 4.5 to end, but I dialed back the intensity and focused on good breathing and form to cope.
What would you do differently?:

Nothing. Would like to eventually get to the point of negative splits, but my goal was not to "race" today, but rather experiment and try to hold a minimum pace of around 8:00/mile.
Post race
Warm down:

2 waters, a couple bites of muffin, 1/2 banana, 28oz of electrolyte drink I brought.

What limited your ability to perform faster:

Humidity. Lack of 10k training per se. Need more muscular endurance work. Cardio was fine. Legs just got tired.

Event comments:

Was nice. Saw other club members, including a guy I've done OWS with and am on par with. Although he was racing for a max HR and ended up around 7:03/mile.




Last updated: 2014-12-13 12:00 AM
Running
00:47:05 | 06.2 miles | 07m 35s  min/mile
Age Group: 6/24
Overall: 59/447
Performance: Average
6:55, 7:26, 7:40, 7:39. 7:53. 7:53, (7:45 for last .25 - forgot to stop watch right away at finish line)
Course:
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
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] 3