Spokane River Run - Run10k


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Spokane, Washington
United States
Garfield Apple
50F / 10C
Overcast
 		Total Time = 44m 1s
Overall Rank = 26/360
Age Group = 30-39
Age Group Rank = 9/44
Pre-race routine:

Had a large bowl of oatmeal with walnuts, raisins, whey protein powder and milk. Relaxed for 30 minutes, had some coffee and packed my transition bag. Planned to go on a bike ride after the run. Got to the race site about 40 minutes before start.
Event warmup:

Ran about a mile 15 minutes before the start. Ran two short steep hills hard to get my heart rate up. Back to the start line 5 minutes before the start.
Run
  • 44m 1s
  • 10 kms
  • 04m 24s  min/km
Comments:

Felt really good. 10K and 5K runners started at the same time and the 5K runners pushed up the tempo. The first mile was a 6:50. Faster than I normally run and I got nervous that I had opened up to hard. But I felt good and kept running at a hard but still somewhat comfortable pace.
What would you do differently?:

I was dressed too warm. Should have dropped the windbreaker...
Post race
Warm down:

Stretched a little, had some sugar cookies and Gatorade. Went to my car and changed to go for a bike ride.

What limited your ability to perform faster:

To do better at a race like this I need to do more hill work.

Event comments:

Very well organized and fun event. I will be back next year.




Last updated: 2007-04-16 12:00 AM
Running
00:44:01 | 10 kms | 04m 24s  min/km
Age Group: 9/44
Overall: 26/360
Performance: Good
Course: Fairly hilly trail run.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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:
Race evaluation [1-5] 4