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Statesman Capitol 10,000 - Run10k

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Austin, Texas
United States
Austin American-Statesman
Total Time = 8h 45m
Overall Rank = 560/6580
Age Group = M40-45
Age Group Rank = 75/448
Pre-race routine:

Got 8 (restless) hours of sleep for a change.
Drank only one big 12 ounce glass of water; avoided the whole "go to the bathroom twice" problem.

Event warmup:

Probably could have used more warmup; standing in a big crowd meant too much cooling down occurred, but still I got a 7:20 first mile in so that was okay.
  • 47m
  • 6.21 miles
  • 07m 34s  min/mile

I believe I was above my LT from the 2nd mile on, although I also think I bumped my running LT from 175 to 178 based on my pace in miles 5 and 6.

The rain helped keep things cool so I didn't feel any need to stop and quench my thirst.

What would you do differently?:

Train more longer runs.
Post race
Warm down:

Got a massage, albeit not a very deep one.
Then I went to LF and sat in the hot-tub, and then swam.
I was sore for 3 days but on day 2 I rode the bike hard, so that contributed.

What limited your ability to perform faster:

I was above my LT so it was a pain game - run even though my legs said no. HR was peaked out but I wasn't gasping for breath.

Last updated: 2008-04-03 12:00 AM
00:47:00 | 06.21 miles | 07m 34s  min/mile
Age Group: 75/448
Overall: 560/6580
Performance: Good
Mile splits: 7:20, 7:22, 7:55, 7:55, 6:58, 7:50, 1:40(.2 miles, 7:32 pace) HR: avg 178-180 (I saw 175 early on, then up to 183, later holding at 179). I just bought an ECG Pro 9 and wore it, but didn't get it to record my data, so this is from my carbon-based memory, and some guesstimates based on 7:55 pace on the missing (uphill laps):
Course: Hilly in the middle. See Rain made for tricky downhills.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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] 3

2008-04-03 11:31 AM


Austin, TX
Subject: Statesman Capitol 10,000
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