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Statesman Capitol 10,000 - Run10k

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Austin, Texas
United States
Austin American-Statesman
50F / 10C
Total Time = 8h 45m
Overall Rank = 471/6648
Age Group = M40-44
Age Group Rank = 56/429
Pre-race routine:

The race started at 8:45 so I slept in till 7:00. Ate cheerios w/grape nuts, 1 coffee, about 32 ounces of water. By then the kids were up and I didn't get out the door until... 8:15! I was a little panicky, but since I was running timed (with a chip) I guess it didn't really matter.
Event warmup:

No real warmup to speak of - I jogged to the porta-potties line (about 5 minutes), ran in place, stretched, etc. They started the race while I was in line. I was able to get in the very back of my group (red) and crossed the start 10:00 minutes after gun time.
  • 44m 43s
  • 6.21 miles
  • 07m 12s  min/mile

Start - I ran with my Garmin Forerunner, checking my pace alot (and HR), leaving late helped early (I got a quick start) but later I spent lots of time passing.

Miles 1-3 I went out a little fast (as always), uphill, but I felt I was holding some back. The hills on 15th street had me worried, and I hit 180 bpm; but I held my pace and then some, so something was going right. The end of the first half includes a big hill on 15th/Enfield which I guess I slaughtered because I ended up at mile 3 with a 7:05 pace (after the hills)!

Mile 4 was downhill; miles 5 and 6 are flat; I struggled some but apparently never dropped below 7:20 for long. I marked some 6:45ish girls and that helped (I'm about to heave, and they're talking as they pass me).
I stayed around my top end the entire last 3 miles (near 178bpm pretty much the last 2 miles). It hurt alot.

My goal was to PR, maybe break 46:00; I blasted it out of the water! I think I set a new threshold for pain on the bike recently, this helped me focus (tolerate the pain), made me believe I could run faster.
What would you do differently?:

Maybe drink a bit more during the run, but hard to do without a bottle at this pace.
Post race
Warm down:

Got in the massage line immediately. Two bottles of fluids, two bananas, and 2-3 bags of chips too. Other than that, just mostly standing around and finding my family (some of my sister's kids ran it).

What limited your ability to perform faster:

I imagine I would have to break through the latest "pain threshold" to get faster.

I think I could use some speed drills to get my turnover and stride length improved.

Event comments:

I like this smoothly-run race. I like Schlotzky's chips, they have a mountain of them for free (their Bun Run is next month). They could use more sports drinks (HEB supplied their Smart Water) and they ran out.

Last updated: 2009-03-31 12:00 AM
00:44:43 | 06.21 miles | 07m 12s  min/mile
Age Group: 56/429
Overall: 429/6648
Performance: Good
Avg HR 175 (167,176,176,177,177,179,[181]) Avg Pace 7:06 (7:08,7:10,7:10,7:04:7:04,7:09,(6:29)) Results -
Course: Up Congress, around the capitol (11th, then San Jacinto), down 15th, down winsted, back on S.F. Austin and 1st/Cesar Chavez, then across the S 1st bridge, down Riverside into Auditorium Shores. See
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2009-03-31 5:59 PM


Austin, TX
Subject: Statesman Capitol 10,000
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