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Kappa Half Marathon - RunHalf Marathon

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Tome, Miyagi
Kappa Marathon Bureau
2C / 36F
Total Time = 1h 40m 45s
Overall Rank = /
Age Group = men 45 and over
Age Group Rank = 61/317
Pre-race routine:

Up at 5:30. Had yogurt, coffee and a some rice with an egg. I left the house at 6:30 and we was at the race site a little before 8am. I registered and then went into the gymnasium to relax and stay warm. Temp was 2 degrees C when the race started and 6 degrees C when I finished.
Event warmup:

Jogged about 1km prior to getting in line for the start -- they line up 15 minutes before the start and slowly move you toward the starting line.
  • 1h 40m 45s
  • 21.1 kms
  • 04m 46s  min/km

I went out a little faster than last year and hit the 10km mark at 47:20. I tried to crank up my pace a little from there onwards. It worked for a while, but the long slow uphills took their toll and I was doing my best to hang on for those last 5 or 6 km. It was great to hit a PR even though it was only 23 seconds better than last year. I went into this one with no real long runs since my 10 mile race a month ago and almost zero runs in the last 10 days because of problems with my lower back and hip. The good news is that I had no problems with my back and hip during the race and they feel great (big thanks to my massage therapist).

McMillan's pace calculator said I should be able to do a 1:40:18 based on my 10 mile race near the beginning of October - pretty darned close.
What would you do differently?:

If I want to get faster I need to log more miles. Building up my weekly mileage is one of my goals for the off season, i.e., next week.
Post race
Warm down:

caught some sports drink and then some hot miso soup, grabbed my bag and hit the road. They have a lot going on, but I am not big on lines and my stomach doesn't usually want too much for a couple hours after a hard race.

What limited your ability to perform faster:

just training....I don't think I left much out there. My legs just need to go faster. My endurance is there and waiting.

Last updated: 2012-11-24 12:00 AM
01:40:45 | 21.1 kms | 04m 46s  min/km
Age Group: 61/317
Overall: 0/
Performance: Good
Course: Nice course along the river with some long slow ups and downs. The course is an out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2012-11-25 5:20 AM

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Sendai, Japan
Subject: Kappa Half Marathon

2012-11-25 6:29 AM
in reply to: #4509050

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Verona WI--Ironman Bike Country!
Subject: RE: Kappa Half Marathon
Woo-Hoo, another PR!!!! Well done.
2012-11-25 3:19 PM
in reply to: #4509050

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Subject: RE: Kappa Half Marathon
Great PR!!! I find the McMillan calculator to be a great tool, Be interesting to put 1:39 in there and see what training paces it pops out.
2012-11-26 8:09 AM
in reply to: #4509050

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Subject: RE: Kappa Half Marathon
Awesome job, Dan!
2012-11-26 3:58 PM
in reply to: #4509050

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Silverton, Oregon
Subject: RE: Kappa Half Marathon
Congrats on the PR, Dan! Awesome job!
2012-11-28 10:50 AM
in reply to: #4509050

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Subject: RE: Kappa Half Marathon

Fantastic job!

And I like that your post-race spread offered miso soup.

2012-12-02 6:06 AM
in reply to: #4513317

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Subject: RE: Kappa Half Marathon
Great race, Dan! Awesome to run a PR after an injury layoff!
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