Granby 10K Road Race - Run


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Granby, Connecticut
United States
YMCA
57F / 14C
Sunny
 		Total Time = 50m 8s
Overall Rank = 21/77
Age Group = M 60-69
Age Group Rank = 1/3
Pre-race routine:

Did my usual with pre-race food. About 300-400 calories about 3 hours before start of race. Shower/dress/stretch/coffee. Had boost and that moved the bowels.
Wore gloves/hat/LS shirt and sweatpants along with toe warmers and got a good sweat going. Stripped down to race clothes and changed shoes from yellow Nike to white Alphaflys
Event warmup:

Again-the usual one mile warmup with a few strides at ~5K race-usually do 2-4 and for about 20-30 seconds. That's all I need. Had one gel right before the start.

https://connect.garmin.com/modern/activity/11057291920

Run
  • 50m 8s
  • 10 kms
  • 05m 01s  min/km
Comments:

I wore my EKG shirt from ITU worlds which always is lucky for me. 'Ran' into at least 4 of my patients who were running the race and called out 'Dr. Toce!!'
Had to remind them I'm off the clock...

Pacing was good. I took no nutrition/drink but always get a dry mouth so the few life savers and cough drops did help.

https://connect.garmin.com/modern/activity/11057884114
What would you do differently?:

Push a little harder at the end. I could have gone sub 50 which was indeed my goal, but I'm just soft.
Post race
Warm down:

walked around and took a pic of the results, drank a G2
changed into dry socks

Then headed for home.

What limited your ability to perform faster:

Mental effort

Event comments:

Superb weather. Great organization. I forgot about the trail section...so I may have fallen a few times...Tons of volunteers and a bit of food at the end with bagels/oranges/water and bananas

https://www.plattsys.com/m1shell.asp?eventid=2091&webadd=/results/re...

https://www.plattsys.com/waspeview.asp?eventid=2039




Last updated: 2023-05-06 12:00 AM
Running
00:50:08 | 10 kms | 05m 01s  min/km
Age Group: 1/3
Overall: 21/77
Performance: Good
pretty much ~8:00 pace-- although my watch had it faster based on STRYD calculations from the TM av HR-137/max 153 didn't push all out-especially at the end; final 0.2 all uphill
Course: straight out for a mile, up a hill, turn/turn, slight climb, head into the trails! trip/fall/get up/twist ankle/keep going/come out onto the road move/move the legs-mile 5/mile 6/up-up-up done
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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