XXIII Cross Urbano - Run10k


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Rota, Cádiz
Spain
Peña Dosa Running Club
77F / 25C
Sunny
 		Total Time = 10h 00m
Overall Rank = ?/115
Age Group = Veteranos B
Age Group Rank = 0/?
Pre-race routine:

0600 - Wake up. 0625 - 15-minute easy (slow) run around Parque Europa. 0645 - Ate a breakfast of oatmeal with honey, one banana, and coffee con leche w/ Equal, multi-vitamin. Drank 20oz water. Used foam roller on hamstrings and quads to loosen up. Answered nature's call. Read motivational article in "The Triathlete's Guide to Mental Training" get focused. 0820 - Left home for race location. 0845 - Arrived at race location. Met up with running friend for another coffee con leche in local bar in plaza where run was to start.
Event warmup:

Ran from the starting line up to the top of the hill and back down a couple of times to loosen up.
Run
  • 45m 12s
  • 6.21 miles
  • 07m 17s  min/mile
Comments:

Ran hard maintaining high heart rate all the way. It took me a couple of miles to get into a good breathing pattern. Concentrating on upright running with quick footstrikes like running on hot pavement. Ran with running friend whole race. Took water at one stop just after turn around at halfway point, sipped once and poured over my head.
What would you do differently?:

At the race start I would line up somewhere between the middle to the front of the pack of runners. Started the race in the very back (was talking and got caught off guard by the starter pistol) and had to pass a lot of runners the first mile or so. The good thing is that no one passed me during the race.
Post race
Warm down:

None to speak of. Drank bottled water while walking around the finish line congratulating finishers coming in.

What limited your ability to perform faster:

Lack of speedwork/interval training. VO2 max. Could not maintain a sub-7 pace. Started running 6:55, 6:49, then started dropping off 7:11, 7:21, 7:19, 7:24. I remember thinking that I wanted to settled into a manageable (maintainable) pace around the halfway point, which it appears I did. My race strategy for this race was to go out fast and maintain my pace for as long as I could (dying a slow death). A gut check.

Event comments:

A very good race. The race was held in conjunction with the city's patron saint's day holiday sponsored by the city of Rota's running club. There were only 115 runners (limit was 250). There were eight American runners, of which three won trophies. One American female took 1st overall.




Last updated: 2007-10-07 12:00 AM
Running
00:45:12 | 06.21 miles | 07m 17s  min/mile
Age Group: 0/?
Overall: 0/115
Performance: Good
Avg Heart Rate: 175/94%. Max Heart Rate: 184/99%. Mile 1: 6:55, mile 2: 6:49, mile 3: 7:11, mile 4: 7:21, mile 5: 7:19, mile 6: 7:24.
Course: Starting line, mile 1 is an uphill climb circling around and back down the same hill, then levels off for most of mile 2. Mile 3 was mostly flat with slight uphill grade last quarter mile then turn around to head back toward finish. Mile 4 long flat straight away with slight uphill grade at the end/last quarter mile, then mile 5 heads up a long medium grade hill then over the crest with a slight downhill until left turn onto uphill climb for one mile, then circle around and last 1/2 mile is downhill to the finish line.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 4