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CMRA Tom Bailey Spring Spree - Run10k


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Denver, Colorado
United States
Colorado Master Running Association
40F / 4C
Sunny
Total Time = 46m 50s
Overall Rank = 31/83
Age Group = 40-44
Age Group Rank = 4/5
Pre-race routine:

I had high expectations for this race. I heard it was fast and a real PR type course. As such, I had a couple of tiers of goals. It was interesting watching the weather forecast change as the day approached. At one point, it was 50's and sunny or 40's at race time, then it went to 30's at race time with rain/snow showers. Yesterday, it stayed cooler but was for clear. So it was great to see that. Just had to figure out what to wear. Got up and made a smoothie. Showered and packed up to go. Made some instant oatmeal and took with me. Got signed in about 8:10 and ate my oatmeal. Went to the bathroom and came out saw Jason. Met Paul and went out for the warmup. Came back and hit the bathroom again. After feeling warm on the warmup, elected to go with the short sleeve shirt. Had an Xs Energy drink and a gel and headed to the start line.
Event warmup:

Went out with Jason and Paul to warmup. Ran out to the 1 mile marker and returned. Did it in about 17-18 minutes. HR went higher than hoped for in this but figured it would be ok long term. Got to the start line and stretched a wee bit.
Run
  • 46m 50s
  • 6.21 miles
  • 07m 32s  min/mile
Comments:

Seeded myself at the back of the first 1/3 of the crowd and got started slowly. Worked through some people and had some people go by me. Within the first 1/4 mile things were shaking out. Once I was able to burp, I felt good and settled into focusing on the effort. Had the effort in zone 3 at this point and was feeling ok. Secretly hoped that I could keep the HR there at this pace, but that was unrealistic. By the time I hit the mile marker, I was in zone 4 and just praying I could maintain that comfortably for the next 5.2 miles. When I saw 7:15, I was happy but slightly worried. I originally planned to go out in 7:40's for the first couple of miles and evaluate from there. So much for racing according to the plan;) So I just kept it right below LT for as long as I could. Slowed down in miles 2 and 3 although the water station accounted for a little of that in mile 3. Slowed more in mile 4 and also went up into zone 5. Now I was really praying I could maintain that level the rest of the way. Also, messed up the math in my head and thought I ran a 8:30 mile 4 and was frustrated. Tried to figure out what I needed to do to still PR and also reach my realistic PR goal. I thought it was sill attainable but would require work. Pulled one person in and had another person to follow. Ultimately he had more left than I did and pulled away in the end. I couldn't catch him and had the PR in the bag so I did a strong but not a "puking" effort at the end. Really didn't have any more in the legs to give or the heart overall. So I am happy with this effort. Oh, and for the first time in a CMRA event, I was not last in my age group!!!
What would you do differently?:

Just take 1 water break. Take it out just a hair slower for the fitness level.
Post race
Warm down:

Grabbed some cookies and soda. Then went out with Jason and Paul to the 1 mile mark and back (of course with them being faster, the had more time before the cool down)

What limited your ability to perform faster:

Still carrying an excess 10 pounds from the holiday off season. As such, haven't put in the work necessary to be faster. But hey it was my 10K PR so just do need to do the work and hit this course next year.

Event comments:

CMRA puts on a great race for the money. Didn't get drawn in the door prizes this time.




Last updated: 2008-01-21 12:00 AM
Running
00:46:50 | 06.21 miles | 07m 32s  min/mile
Age Group: 0/5
Overall: 0/83
Performance: Good
Mile 1 - 7:15 (176) Mile 2 - 7:29 (177) Mile 3 - 7:44 (Included short walk for water.) (Mile 3.1 :47 to to turnaround 23:16) (171) Mile 4 - 7:51 (Included a little bit longer water walk) (179) Mile 5 - 7:33 (180) Mile 6 - 7:37 (184) Mile 6.2 1:18 (192) (Back in 23:34)
Course: Down hill slightly on the way out til the turnaround. Out and back course along the Clear Creek trail.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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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2008-03-23 9:45 PM

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Elite
3477
20001000100100100100252525
Lakewood, CO
Subject: CMRA Tom Bailey Spring Spree


2008-03-24 5:04 PM
in reply to: #1288763

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Pro
4541
2000200050025
A farming town in MN
Subject: RE: CMRA Tom Bailey Spring Spree

Scott, awesome run!  That's fast...still trying to break 47 for a 10K...

2008-03-24 7:40 PM
in reply to: #1288763

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Expert
929
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Hawaii
Subject: RE: CMRA Tom Bailey Spring Spree
congrats on the PR!
2008-03-24 8:22 PM
in reply to: #1288763

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Champion
19812
50005000500020002000500100100100
MA
Subject: RE: CMRA Tom Bailey Spring Spree

PR's rock!

7:32 m/m and you are in a competitive AG! 

2008-03-24 9:27 PM
in reply to: #1288763

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Champion
7546
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Santa Cruz, California
Subject: RE: CMRA Tom Bailey Spring Spree
Nice job Scott! look at you go! kiu!!
2008-03-24 9:52 PM
in reply to: #1288763

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Westminster, CO
Subject: RE: CMRA Tom Bailey Spring Spree

real nice race!  You looked very strong coming into the finish!  We've got another good course next month - gear up for the 5 miler.

Oh yeah - and thanks for the Red Bull!



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