Capital 10k - Run10k


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Austin, Texas
United States
Sunny
 		Total Time = 45m 29s
Overall Rank = 494/5135
Age Group = 35-39
Age Group Rank = 86/504
Pre-race routine:

Stopped at Einstein Brothers bagels and had a bagle with scrambled eggs and a Diet Coke about 1 1/2 hours before race start.
Event warmup:

Got there early, did some easy jogging for about 5 or so minutes. Stretched out reasonably well. Planned on doing some sprints/anerobic sets to get lactic acid going, but never did. Tried to keep warm until start.
Run
  • 45m 29s
  • 6.2 miles
  • 07m 20s  min/mile
Comments:

Great run for me. Time from 2 years ago was more than 4 1/2 minutes slower. I started out a little fast, I think, due to running with Russ. Without him, though, I probably would have started out too slow.
What would you do differently?:

With more hill work and a bit more speed work leading up to the race, I'm pretty sure I could drop my pace to below 7 minute miles. I think that would be pretty impressive. That would be top 10% for my AG.
Post race
Warm down:

Not much of one. Got the free massage and didn't do much stretching. Had the free cookies, crackers, and Gatorade as well as some water.

What limited your ability to perform faster:

Speed work and hills.

Event comments:

Always a fun race with the live music along the way and at the post-race activities. Plenty of drink stations with lots of volunteers.




Last updated: 2005-03-10 12:00 AM
Running
00:45:29 | 06.2 miles | 07m 20s  min/mile
Age Group: 86/504
Overall: 494/5135
Performance: Good
Heart rate was about 179/180 for first 2 miles. About what I thought my LT was. Spiked it up over 190 on the hills on Enfield. Brought it back down some, but the last 2 miles it was still over 180, which surprised me.
Course:
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4