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Redondo Beach Super Bowl Sunday 10K - Run10k


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Redondo Beach, California
United States
Spectrum Sports Management Inc.
60F / 16C
Sunny
Total Time = 49m 4s
Overall Rank = 401/3191
Age Group = M45-49
Age Group Rank = 60/239
Pre-race routine:

Drove down with Wendy early to get a spot at the gym before the roads closed. Sat and ate out oatmeal and drank our coffee and chatted, it was nice
Event warmup:

10 minutes easy run, 5 pickups to 10K pace.
Run
  • 49m 4s
  • 6.21 miles
  • 07m 54s  min/mile
Comments:

The 5K for this race was my first race in 2005. A lot has happened since then, but this race always stays the same. Saw some friends beforehand, including JamieS.

Lined up about 6th row or so, I used to start in the back, but there are always way too many people to run around, even for me. Last year set a 10K pr here at 52:24. Goal was to go sub 50, secondary goal to average in the 7:XXs. Wasn't sure I could do either, but had a pacing plan from my coach. It seemed aggressive to me, even the first mile, but I was willing to give it a shot.

Course is mildly rolling first 2 miles, flat for 2ish miles, then a little more rolling for the last 2 miles or so, including a short but steep hill about mile 5.5

Plan was to run miles 1-3 a bit over 8/mm, than at 4 reassess and either maintain or pick it up, to mile 5, increase focus every :30, then 1/4 mile turn it on. I have rarely run 8s, so the plan seemed hard to me. In practice though the 8s seemed comfortable, and I was ahead of the plan comfortably through 3. Got hard between 4 and 5 as we hit further rollers. Near the big hill at the end, I knew absent some major blowup I was going to hit my goal, so wasn't pushing as hard as I might've.

I had my total time on the garmin, but was really looking at pace. Had I looked, I would have seen how close I was to sub 49. Didn't realize it until I saw the clock about 100 yds from the finish and by then it was too late.

Splits

Splits for race
7:59 169
8:02 165
7:45 169
7:44 170
7:51 174
8:00 173
1:38 174


What would you do differently?:

Nothing, Great run
Post race
Warm down:

Ran/walked back along the course about 2 miles to find Wendy, then walked back with her. I was hurting by the end of that

What limited your ability to perform faster:

Nothing




Last updated: 2013-02-03 12:00 AM
Running
00:49:04 | 06.21 miles | 07m 54s  min/mile
Age Group: 60/239
Overall: 401/3191
Performance: Good
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2013-02-03 11:26 PM

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Subject: Redondo Beach Super Bowl Sunday 10K


2013-02-04 2:02 PM
in reply to: #4607092

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Subject: RE: Redondo Beach Super Bowl Sunday 10K
Great job Chris.  Way to start off the season.
2013-02-04 2:04 PM
in reply to: #4607092

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Seattle
Subject: RE: Redondo Beach Super Bowl Sunday 10K
Great race and great PR!
2013-02-04 2:39 PM
in reply to: #4607092

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Melon Presser
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50005000500050005000500050005000500050002000100
Subject: RE: Redondo Beach Super Bowl Sunday 10K
Dude. You BLEW both your goals out of the water, err, road. So heartening to see all your hard work paying off--you've earned every second through many miles.
2013-02-04 9:12 PM
in reply to: #4607092

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Veteran
218
100100
Subject: RE: Redondo Beach Super Bowl Sunday 10K

Nice Run, Speed Demon!

Way to go. 

2013-02-08 8:13 PM
in reply to: #4607092

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Veteran
421
100100100100
Los Angeles
Subject: RE: Redondo Beach Super Bowl Sunday 10K
Wow!  you're running has come along tremendously.  Great race!


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