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Bean There Ran That - Run10k

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Yarmouth, Nova Scotia
Yarmouth Marathon
17C / 63F
Total Time = 46m 42s
Overall Rank = 5/38
Age Group =
Age Group Rank = 0/
Pre-race routine:

Woke up early and had a bowl of cereal, and a cup of coffee. Relaxed for a bit and mainly tried to wake myself up.
Event warmup:

Easy jog followed by some dynamic stretching. As I was finishing my job I ended up getting a really bad spasm in my back that wrapped around to the front of my chest. I took my breath away. It eased and started to feel a little better by the time the race started, but never totally went away. I took a Gatorade Prime about 15 minutes before the start of the race.
  • 46m 42s
  • 10 kms
  • 04m 41s  min/km

Tried to start quick and gain some time on the opening run down the hill, really opened my stride and tried to pick up speed. Had a large group take off in front of me, tried not to worry about them and kept my own pace. Over the next 4k my goal was to run easy with good form. I had passed one or two people by the 5k mark and was feeling good.

At the 5k mark I tried to pick up the pace a bit. I passed a guy just after the turn around and I could hear him behind me working pretty hard to try and stay with me. At about the 6.5k mark we start up a hill and that's when I really picked it up to try and drop him. Sure enough, it wasn't long before he cracked. I ended up passing one more person with just over 2k to go. I had tried to run a steady race so that I had enough for the climb up the final hill. Turns out I did a pretty good job because I had enough for the climb and a good kick for the chute. I tried to neg split the run however it looks like the run down the hill at the start and up it at the finish threw my split off as my first 5k was 20 seconds faster. All in all I felt great the whole run.
What would you do differently?:

Not much. Felt great.
Post race
Warm down:

Relaxed, talked to a few people and got a post race massage.

What limited your ability to perform faster:

Not being 20lbs lighter and not being Kenyan.

Event comments:

Great race and its only growing in size. Not bad for its third year!

Last updated: 2013-08-24 12:00 AM
00:46:42 | 10 kms | 04m 41s  min/km
Age Group: 0/
Overall: 5/38
Performance: Good
Avg HR for the race was 173. Which is low for a 10k for me. I tried to go pretty easy for the first 5k so this may be why.
Course: Out and back with rolling hills. The course starts with a 500m run down a 150ft hill, however it ends with a run up the same 500m run up the hill. :(
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
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] 5

2013-08-27 5:10 AM

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Nova Scotia, Canada
Subject: Bean There Ran That

2013-08-27 8:33 AM
in reply to: #4839914

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Subject: RE: Bean There Ran That
GREAT race, take care of your spasm. I love your comment about not being a Kenyon..I know the
2013-08-27 2:26 PM
in reply to: #4839914

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Redding, CA
Subject: RE: Bean There Ran That

A top 5 finish and a smoking fast pace. Great job, Derek.


If you know a reputable chiropractor check with him or her about the spasm. I've had similar spasms from ribs being out of alignment.



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