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Mint City 10-Miler - Run10 Mile


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St Johns, Michigan
United States
62F / 17C
Sunny
Total Time = 1h 17m 41s
Overall Rank = /225
Age Group = 30-34
Age Group Rank = 7/11
Pre-race routine:

PB on Toast
Event warmup:

I met up with my ART provider who gave me a royal treatment of pain. My hammy's were pretty tight from yesterday's run and quads were a little sore. He says 'Not a problem' and fixed me quick.

1 mile WU on the track. Did a an easy loop and a few sprints, some drill-ish type stuff trying focus on toe strike and high heels.

Run
  • 1h 17m
  • 10 miles
  • 07m 42s  min/mile
Comments:

Felt to good to stay on the planned 8:20 pace. That almost lasted for 100 yards and I realized that I could go a little faster. Hit the 7:10 mark in the first mile and quickly realized that I probably shouldn't go that fast so early.

I settled in at 7:30 by the end of the 1st mile and stayed there until mile 8. From there we had some slow/low grade hills that forced my HR up, so I slowed down to compensate. Funny, that pace was my planned race pace.

Finished with a strong sprint over the last .25 mile at a 6:10 pace.
What would you do differently?:

Nothing, I ran this for distance and pacing as part of the marathon training plan; not to race it. I felt great and I'm really not too sore.
Post race
Warm down:

No real CD. A turkey sandwich, banana and a cookie or two. Some Gatoraid and water. Chatted up some friends who also ran.

What limited your ability to perform faster:

Umm, maybe the 16 mile run yesterday?

Event comments:

Very well organized. Volunteers at the aid stations were great and well prepared. Several corners had citizens out cheering us on; some local churches were also out providing water at unplanned aid stations. A good event. It started at 0730, which turned out to be great to avoid the pending heat.




Last updated: 2010-07-30 12:00 AM
Running
01:17:00 | 10 miles | 07m 42s  min/mile
Age Group: 7/11
Overall: 0/225
Performance: Good
Lap Time Distance Pace/Speed AHR MHR 1 07m 26s 1.00 miles 07m 26s /mile 158 169 2 07m 37s 1.00 miles 07m 37s /mile 162 166 3 07m 43s 1.00 miles 07m 43s /mile 162 166 4 07m 33s 1.00 miles 07m 33s /mile 167 171 5 07m 39s 1.00 miles 07m 39s /mile 167 170 6 07m 32s 1.00 miles 07m 32s /mile 165 169 7 07m 40s 1.00 miles 07m 40s /mile 164 169 8 08m 11s 1.00 miles 08m 11s /mile 165 170 9 08m 04s 1.00 miles 08m 04s /mile 162 170 10 07m 52s 1.00 miles 07m 52s /mile 165 172 11 00m 25s 0.06 miles 06m 38s /mile 174 176
Course: Nice course, paved roads except for a very short pass through the city park where there's a dirt road that's well shaded, just about the 9 mile mark.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2010-08-07 9:40 AM

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