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Koriyama 10 mile - Run10 Mile


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Koriyama, Fukushima
Japan
17C / 63F
Sunny
Total Time = 1h 15m 12s
Overall Rank = 182/697
Age Group = men under 59
Age Group Rank = 182/697
Pre-race routine:

Up at 5, quick yogurt/banana/coffee, on the road by 5:30, at registration by 7:30.
Event warmup:

I ended up jogging for about 10 minutes to warm up and did a couple hundred meters at race pace too.

It was an absolutely gorgeous day with not a cloud in the sky - probably 17C at the start and up to 20 or 21 by the finish.
Run
  • 1h 15m 12s
  • 16.09 kms
  • 04m 40s  min/km
Comments:

My plan was to try to hit 4:40 per km on the way out and 4:30 on the way back. I came pretty close to that - I hit 39 for the front 8 and 36 for the back 8. It was tougher on the way out because of the slight grade. It also took me a good 4 km before my breathing and hr became comfortable.

Keeping my pace at 4:30 on the way back was also really tough - that is about as fast as my little legs go. It felt like I was hitting a cadence of 100 or higher especially when I was hanging on at the end. I guess I need to spend more time running fast in order to lengthen my stride or increase my cadence.

Note: I picked up a glass of water at the 3rd aid station and took a mouthful just to get rid of cotton mouth.
What would you do differently?:

Nothing from an execution perspective. I may have had a little more to give, but I need to spend some more time at a faster pace and used to it.
Post race
Warm down:

Just walked around a little, watched some of the other finishers coming in and then headed on home.

What limited your ability to perform faster:

Current training level - need to run more and run faster more to take it to another level.

Event comments:

They did a really good job on the race. The one area they could improve on if they wanted to is post-race activities.




Last updated: 2012-10-08 12:00 AM
Running
01:15:12 | 16.09 kms | 04m 40s  min/km
Age Group: 0/697
Overall: 0/697
Performance: Good
Course: The course is a straight out and back. The out includes a net up of about 25 meters - a very gradual climb that you only notice because your pace isn't where you want it to be.
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? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2012-10-08 6:51 AM

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Master
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Sendai, Japan
Subject: Koriyama 10 mile


2012-10-08 8:04 AM
in reply to: #4444686

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Subject: RE: Koriyama 10 mile
Great race, Dan! Awesome negative split!
2012-10-08 8:16 AM
in reply to: #4444686

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Master
2436
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Apex, north carolina
Subject: RE: Koriyama 10 mile
Great job.  I never know if the key to running faster is stride length or cadence.  Let me know when you solve that riddle.  Although judging  from your race results you seem to have a nice handle on it already.
2012-10-08 8:36 AM
in reply to: #4444760

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Regular
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Subject: RE: Koriyama 10 mile
Nice job on the race!
2012-10-08 8:52 AM
in reply to: #4444686

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Champion
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marietta
Subject: RE: Koriyama 10 mile
Awesome job!!!
2012-10-08 3:37 PM
in reply to: #4444686

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Champion
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Verona WI--Ironman Bike Country!
Subject: RE: Koriyama 10 mile
Great job Dan!!! Cadence was spot on in my opinion!!!


2012-10-08 4:50 PM
in reply to: #4444686

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Master
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Subject: RE: Koriyama 10 mile
Great race, Dan!! Sounds like you executed awesome!! You da man!!!
2012-10-09 7:51 AM
in reply to: #4445653

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Champion
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Charlottesville, Virginia
Subject: RE: Koriyama 10 mile
Way to go Dan, sounds like you ran a perfect race!
2012-10-09 7:55 AM
in reply to: #4444686

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Master
1497
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Maryland
Subject: RE: Koriyama 10 mile
Dan you are getting faster!! WOW!! Way to smoke it!
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