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Arbutus Firecracker 10K
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Arbutus Firecracker 10K - Run
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Comments: Lined up about 10 rows back. Gun went off and this wasn't chip-timed so I was a couple of seconds late getting "started". Mile 1: Ease into it, slowly increase pace to T pace over the course of the mile. I feel good throughout. 7:48 Mile 2: Downhill mostly, just relaxed and tried to stay in control with good form as I knew the downhills were going to kill me. 7:22 Mile 3: Two steep, 100 yard or so uphills, followed by the toughest downhill on the course. Tried to stay in control but it's tough holding back a guy my size. Quads and knees are hurting a little - this is going to HURT tomorrow. 7:37 Mile 4 - Ugly, perfectly straight false flat. Just held 8-flat pace through here, started running alongside another guy and we took turns drafting. 8:03 Mile 5 - Uphill. The whole way. No break. My lack of hill training was evident. This sucked. I think I actually said that out loud. 8:27 Mile 6 - Downhill, then uphill. Felt better now, dropped pace to 7:30 and held as long as I could. Slowed down up the final climb a little. 7:47 Final kick - Opened up but held back as this was pretty steep downhill - didn't want to kill my legs too much. 6:44 pace Hit the finish at 48:41...a CR for me by almost 4 minutes if memory serves. What would you do differently?: Execution and effort were good...maybe run mile 4 a little harder.  Post race
Warm down: Not much...watched my wife's aunt finish in 1:12 (@ 66 years old) and jogged around a little bit. What limited your ability to perform faster: No hill training at all, no taper, not enough run training to smoke a hilly 10K Event comments: Another good event by Charm City Run. Everything was one time, lots of aid stations, decent race shirt, and good food afterwards for $30. Last updated: 2014-06-07 12:00 AM
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 2014-07-06 9:30 AM |
Expert  4923    Middle River, Maryland Silver member |  Subject: Arbutus Firecracker 10K |
| 2014-07-06 12:19 PM in reply to: #5021979 |
Champion 7163  Verona WI--Ironman Bike Country! | Subject: RE: Arbutus Firecracker 10K Great job on your race!!! That's a big CR! |
| 2014-07-06 1:53 PM in reply to: SSMinnow |
Veteran 945 South Windsor, CT | Subject: RE: Arbutus Firecracker 10K Fantastic Firecracker run Mike! 4minute CR is unheard of...wow. Great training leads to great racing. Congratulations! |
| 2014-07-07 10:19 AM in reply to: dtoce |
| 59 | Subject: RE: Arbutus Firecracker 10K Congrats on a good race! |
| 2014-07-07 12:20 PM in reply to: AkABuzz |
| Pennsylvania | Subject: RE: Arbutus Firecracker 10K Congrats on being basically right on your goal finish time and most definitely under 50 minutes! Nice job, especially considering those hills! |
| General Discussion-> Race Reports! |
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United States
Charm City Run
72F / 22C
Overcast
Overall Rank = 110/466
Age Group = M 40-49
Age Group Rank = 23/65
I'm just coming off a mini-recovery period where I was training some, but not with any particular plan in mind. My run volume has been only about 15 mpw since the middle of May, so this distance is going to be a little bit of a stretch. No taper at all, just trained through it.
The course is really brutal; lots of hills, STEEP downhills including the sprint to the finish. Mile 4 is an ugly false flat which leads into a uphill 5th mile.
The Plan was to ease into the uphill first mile, control my descents on the downhills, and try to hold 7:40ish everywhere else. Given my training and the course I figured best case scenario was about 48:30, and I wanted to make darn sure I broke 50.
Not much...jogged around and stretched. I knew the uphill would give me time to warm up and ease into the race.