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Eye Of The Dragon 10k - Run10k

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Melbourne, Florida
United States
43F / 6C
Total Time = 45m 18s
Overall Rank = 50/425
Age Group = 45-49
Age Group Rank = 6/23
Pre-race routine:

Same as always, banana & coffee and used the foam roller before departing.
Event warmup:

Ran for 10 minutes with some pickups. Only had to wait 5 min for the race start.
  • 45m 18s
  • 6.21 miles
  • 07m 17s  min/mile

It was a PR. Felt really good for most of the run until about 5.5 mile mark, that's when we hit the 2nd climb of the bridge and I slowly started to lose it and lost the sub 45. HR peaked at 187 on the 2nd climb and didn't really recover on the decent, just let the turnover carry me down. Had nothing left to push the last 0.21 any harder, the 2 guys about 20 yards ahead of me slowly left me at the end.
What would you do differently?:

Slowed down a bit too much after 1 mile to the 3 mile mark, wish I had a GPS or pod to give me pace feedback.
Post race
Warm down:

Nada, stumbled over to family and friends! Ran into (no pun intended!) Toucan after the race and talked for a bit.

What limited your ability to perform faster:

Need more tempo and interval training, probably backed off to much after the 1/2 marathon 3 weeks ago.

Event comments:

Nice 10k with an ass kicking at the end!

Last updated: 2010-02-22 12:00 AM
00:45:18 | 06.21 miles | 07m 17s  min/mile
Age Group: 6/23
Overall: 50/425
Performance: Good
Mile 1 - 7:08 pace, HR Avg 163 | Missed 2mi marker | Miles 2+3 - 7:21 pace, HR Avg 172 | Missed 4mi marker | Miles 4+5 - 7:11 pace, HR Avg 177 | Last 1.21 mi - 7:30 pace, HR Avg 181.
Course: L shaped, first 5k out and back on flats, second 5k out and back over the EG bridge.
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
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

2010-02-27 3:45 PM

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Melbourne FL
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Subject: Eye Of The Dragon 10k
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