Spokane River Run
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Spokane River Run - Run25k
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Comments: Perfect weather, great trail conditions due to some rain the prior week and a nice participant turnout. I ran 2:20 last year - about a 9 min/mile ave. I figured, to make my target I needed to pull an 8:30/ave pace keeping in mind to quicken the pace a bit on the easy trail sections to bank some time for the various climbs and rocky sections. To start I settled in to a 8:05 pace for the first 5K, honestly felt easy but I had no reason to run this fast this early, hit the first aid station for water only. Mile 4 seems mostly up hill with some steep sections like going up steps. I took this agressively and basically redlined, it took all of mile 5 down the old rail bed and some of 6 to recover but I had slowed to my target pace around 8:30 pace. Coming in to the second aid station somewhere around mile 7, I took some heed but was feeling the need for a carb fill up, they had some gummies/M&M's. Most of mile 8 was a lot of up and down, the ups were really affecting me and I started to take some at walk pace. I was not feeling good now and questioned my fast start, the race was barely half over. Coming into the turnaround down at the river around mile 9 I knew that I could not hold 8:30 but thought I could hold 9:00 pace with some effort and bring it home close to my time target. At 3rd aid station, took more Heed. The gradual climb back to bowl & picture I realized the wheels were coming off the bus. My pace was dropping fast and I had zero energy for any elevation gain. This is where the 'what went wrong?' discussion in my mind was taking place. Did I under train? Did I over train? Did I sleep enough the last 2 nights? Did I taper correctly? Should I have rode mtn bike last week? I had blown up and wanted to walk. The last 5K was survival, I was going to come in slower than last year! Brought it home in 2:22. At this point the tunnel vision on the 'problem with my training' reason for the poor performace had cleared, I realized that I only took in maybe 100 calories, should have had at least 400 for a 2 hr effort! I knew that the first 10k was too fast but add not eating and I had no hope of getting through the last 10k. Honestly, I thought I could rely on the aid stations for calories, expected to see the hi-strength gatoraid, but Heed was all that was provided. What would you do differently?: Carry calories for insurance, you never know what will be available other than water. I've been humbled, its a mistake that should not have happened, the positive here is that I will never forget the mistake, this left a mark. Post race
Warm down: Hydrate, eat What limited your ability to perform faster: Poor nutrition planning Event comments: Love the event, good venue and all distances are offered to everyone who enjoys trail runing. Last updated: 2010-02-14 12:00 AM
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2010-04-21 12:16 PM |
General Discussion-> Race Reports! |
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United States
65F / 18C
Sunny
Overall Rank = /
Age Group = 40-44
Age Group Rank = 0/
Assess weather to determine race wear, finalize race kit. Felt realy good today, put in solid base run training since February and a lot of trail work, was looking to take 5 minimum maybe even 10 minutes off my time from last year.
10 min light jog