Colonial Cup 10k - Run10k


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Camden, South Carolina
United States
45F / 7C
Sunny
 		Total Time = 48m 50s
Overall Rank = 42/119
Age Group = M30-34
Age Group Rank = 6/10
Pre-race routine:

Woke up early and had a bottle of 1/2 serving Heed and a PBJ. Also a cup of coffee.
Event warmup:

Drove to the event site 10-15 minutes away (it's so nice having a race closeby for once!). Noticed immediately: 1) more folks this year than last, and 2) it's cold outside! It was 39 degrees at my house when I left. I popped on the iPod and just walked/light shuffled around until about 10 minutes to start. Then took iPod off, put on my race hat, and went to start line.
Run
  • 48m 50s
  • 6.21 miles
  • 07m 52s  min/mile
Comments:

Great run for me! I did exactly as I had planned. I took off at my pace and let the gazelles and "pretenders" run by. Only 1 person passed me after the 1 mile point, but I passed at least a dozen folks on the way in. Even able to put in a final kick at the end.
What would you do differently?:

Not much.
Post race
Warm down:

Walked over to my truck and got my Recoverite bottle. Downed it, along with some more water, a banana, an orange, and 2 mini-muffins. Waited for a church buddy to finish, then left reasonably early afterwards.

Event comments:

This was a great race for me. I beat my time from last year's race (run under almost identical conditions) by 9:20. So I guess all this running is starting to pay off! It felt good to be able to run at a decent pace, and I'm using the data from this race to set up LT pace and HR zones for the upcoming Myrtle Beach marathon in February. I'm looking forward to seeing how I do at this race next year!




Last updated: 2007-10-22 12:00 AM
Running
00:48:50 | 06.21 miles | 07m 52s  min/mile
Age Group: 6/10
Overall: 42/119
Performance: Good
Mile 1: 7:59 - 152 HR avg./164 max Mile 2: 8:02 - 168 HR avg./173 max Mile 3: 7:52 - 172 HR avg./173 max Mile 4: 7:59 - 173 HR avg./176 max Mile 5: 7:42 - 175 HR avg./177 max Mile 6: 7:33 - 178 HR avg./181 max .21 mile: 1:39 - 182 HR avg./186 max
Course: An uphill run for the first half, and basically downhill the back half. My goal was to run 8:00 miles for the first 3 1/2 or 4 miles then bring it home faster. Goal was sub-50 10k with sub-8 overall pace.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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?
Post race activities: Good
Race evaluation [1-5] 4