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NorCal John Frank Memorial - Run10 Mile


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Redding, California
United States
SWEAT
55F / 13C
Sunny
Total Time = 1h 12m 14s
Overall Rank = 108/308
Age Group = 40-44
Age Group Rank = 14/23
Pre-race routine:

Woke up at 4:30 am ate an English muffin, drove to the race, watched my son run the 1 mile.
Event warmup:

Jogged a half mile or so with my wife (she was doing the 3 miler). Miner stretching.
Run
  • 1h 12m 14s
  • 10 miles
  • 07m 13s  min/mile
Comments:

I am not quite up to speed after running the marathon hard in January, so this was a really hard effort for current run fitness. I was still able to pull off a PR, but the entire race was LT +. I was fine at the start, good start, held a fast pace for the first 4 miles, the hill took some wind out of my sails so that by mile 5 I was somewhat flat. My HR was still in the range I wanted, but I was slowing down some. After the 2nd hill I was still flat, just maintaining and slower than I wanted to be for a PR. The last 3 miles were really suck it up and ge it done time. I was able to pick up the pace on each mile building from mile 7 on, with a lot of mental effort with the last bit of the race being faster than at any other point in the race.
What would you do differently?:

Just bad timing in my training, kind of just post recovery from mary. Next here I will be in the middle of peak mary training and am hoping for another PR. The field is amazingly fast, winner ran a 5:06 pace with the top 30 ish runners faster than a 6:00 pace. Quite a bit of heat in this run.
Post race
Warm down:

Got fluids, some grapes, half a pbj, walked around a bit and drove home.

What limited your ability to perform faster:

Just where I was in my run training a bit subpar in my recovery, build. I got a blister at mile 4 that was annoying, but didn't really affect performance.

Event comments:

Very scenic race, draws the top competitors in the north state, even though it is a smaller race. Huge metal effort.




Last updated: 2010-03-06 12:00 AM
Running
01:12:14 | 10 miles | 07m 13s  min/mile
Age Group: 14/23
Overall: 108/308
Performance: Good
K so LT is 175. 6:36, 165, 6:55, 176, 7:05, 177, 7:07, 181, 7:13, 179, 7:34, 179, 7:28, 177, 7:25, 178, 7:19, 178, 7:08, 181, 6:21, 185
Course: The entire course was paved bike path, beautiful along the Sacramento river. You go up, over a pedestrian bridge, up a significant, but not too nasty hill, back down through a neighborhood and then back. The start and finish is in a park next to the river, very scenic.
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?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

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2010-03-06 10:19 PM

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Subject: NorCal John Frank Memorial
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