Emerald Across the Bay 12k

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Emerald Across the Bay 12k - RunOther


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San Francisco, California
United States
RhodyCo
45F / 7C
Sunny
 		Total Time = 54m 56s
Overall Rank = 241/2179
Age Group = 40-44
Age Group Rank = 35/147
Pre-race routine:

Up at 5am. Stuff already packed the night before. Just change, eat, go.
Food = egg whites, banana, carrot juice, water, coffee.

Event warmup:

Light jogging, light stretching, a few strides at the start line.
Run
  • 54m 56s
  • 7.46 miles
  • 07m 22s  min/mile
Comments:

This was a C race. NO tapering done at all. Was not really expecting to PR. It just happened. Best 12K before this was Bay to Breakers last year where I finished in 55:42.

Ran with Patrick Smith. I really thought he was going to leave me in the dust somewhere on the course, but since he's been bike focused and not as much run, I was able to finish a bit ahead.

No water needed. Been practicing running w/o any water for anything less than 60 min.

Great pacing overall. Had perfect energy left to hold a solid pace during the straightaway from mile 4 to 7.

Achilles pain did not bother me at all.

Really focused on keeping a positive mental attitude. Whenever my mind wanted to go negative (i.e. slow down, you are tired, etc) I kept injecting positive thoughts like "you are stronger than the desire to slow down", "your legs have more energy, just overcome the central governor". It really helped.

What would you do differently?:

Nothing.
Post race
Warm down:

Walk around the expo area gathering SWAG and rehydrating, eating some snacks.

What limited your ability to perform faster:

Just rest I think. If I had tapered and not done some pretty hard workouts the day before, I probably would have performed better.

Event comments:

http://results.active.com/pages/displayNonGru.jsp?orgID=218713&rsID... 9




Last updated: 2012-02-17 12:00 AM
Running
00:54:56 | 07.46 miles | 07m 22s  min/mile
Age Group: 35/147
Overall: 241/2179
Performance: Good
http://connect.garmin.com/dashboard?cid=6796160
Course:
Keeping cool Good Drinking Just right
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? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2012-03-18 4:45 PM

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Extreme Veteran
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5001002525
Sacramento, California
Subject: Emerald Across the Bay 12k

2012-03-19 8:11 PM
in reply to: #4101760

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Veteran
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Los Angeles
Subject: RE: Emerald Across the Bay 12k
Nice job! I'm going to use ur positive thinking in my half IM coming up!
2012-03-20 1:20 PM
in reply to: #4103922

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Extreme Veteran
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5001002525
Sacramento, California
Subject: RE: Emerald Across the Bay 12k

Mitchparadise - 2012-03-19 6:11 PM Nice job! I'm going to use ur positive thinking in my half IM coming up!

Thanks.  Yeah, I've been reading Brain Training by Matt Fitzgerald which is where I got the positive mental attitude stuff recently.  Good luck on the HIM!

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