Broad Street Run - Run10 Mile

After yesterday's bike, I wasn't sure what my legs would have left. My long run last wknd after a hard Sat bike wasn't all that fast. My plan was to go at a comfortable pace as I was planning on running some more after the race to complete my long run. If I felt good, I'd pick it up over the last couple miles.

Since we had issues getting to the start area early, that meant minimal stretching and no real warm-up. It didn't surprise me that my upper left calf started to ache a bit. Nothing bad, mostly just annoying and had me thinking about it. After 5mi or so if loosened up and felt better. After reaching mile 8 I was still feeling really good and decided to push it a bit...mentally I was thinking 7:30, 7:20, 7:10 for the last three miles since I was tracking around 7:40 for most of the race thus far. I was just short of 7:30 on mile 8 but kept it going to finish the last two miles as my fastest two. Negative split the run: 38:02/36:53.

Nutrition:
3/4 bottle of gu20 about 1hr before race.
1 gu 10min before race.
2 gu during race (@ ~27min, ~57min)
20oz h2o.

Plan on arriving a lot sooner so I could do a normal wu. Should have taken my alternate route to the stadiums.

I was happy with the race. I wasn't out to race it and I felt I learned a little bit more about my ability to pace etc. I think this pacing will help me at Black Bear. Also been concentrating on running form a bit more of late and I can definitely notice a faster cadence and pace when I am focusing. Hopefully continued practice over the next 7wks will only make me stronger for CDA.

We were going to continue on our long run after the race but Laura wasn't feeling well and it didn't take much to convince me to bag the extra 5-7mi as I've had some calf and foot soreness over the last couple days. Ended up slowly jogging for about 1.5mi to cd.


No wu. Not tapered.


Bad:
All the logistics about this race were a pain. The last 1mi off the highway took ~20min. P-to-P meant parking at the finish and taking the subway to the start. Subways were packed...and I am sure a ton of ppl didn't get to the start on time. Overall just a PITA!

Good:
I was so bitter before the race started that I was already thinking how I was goign to rip it on BT. Turns out, for as bad as the logistics were, the race was that much better. There were fans the whole way...granted I question the parents who let their 8-12yr old girls do booty dances for support, but they were good supporters nonetheless. Plenty of cowbells, a cpl radio stations were broadcasting, guys with bongo drums, one or two bands...and of course a little Rocky theme music near the end. I didn't use any of the water stations, but there were tons (at least 6) and they were long. Definitely enjoyed this race more than the National Half Marathon and Cherry Blossom.

Didn't really stick around for post-race, so I can't speak twds it.

Would definitely do the race again, but will plan better for it next time.