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Lake Country Half Marathon - Run


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Oconomowoc, Wisconsin
United States
Midwest Sports Events
65F / 18C
Overcast
Total Time = 1h 48m 5s
Overall Rank = 105/470
Age Group = 45-49
Age Group Rank = 13/30
Pre-race routine:

Bagel, banana, water, coffee at like 4:45am. Also another banana about 40 minutes before 7am race start.
Event warmup:

.8 mile warmup run with a few short strides.
Run
  • 1h 48m 5s
  • 13.1 miles
  • 08m 15s  min/mile
Comments:

I was using this as a training run before the Berlin Marathon at the end of September. My goal was to start out easy with 8:30's and then gradually increase the pace if I felt good keeping things no tougher than comfortably hard. I feel like I executed that pretty well especially after looking at the splits. I was attempting to push pace a little more on the back half of the race and yet things still felt pretty good, so I was happy.

As far as hydration & nutrition, I have been subscribing to less is more and it's proven to work well for me even in my longest training runs. My first stop for water was maybe 30-40' into the race and then I probably stopped 3 more times. Each time it was a swig or two and then back running. The last stop was maybe mile 9-10 and that was a sip of Gatorade. I only had one gel at about the 70 minute mark. This worked more than adequately for me.
What would you do differently?:

Nothing.
Post race
Warm down:

A couple bottles of water and ate a ton of food including pizza, PB&J sandwich, pretzels and another banana (I think that was a record 3 banana's for me before 9:30am).

What limited your ability to perform faster:

In light of my peak miles week coming up after this HM, I intentionally did not try to PR this race.

Event comments:

Great race on a great, scenic route.




Last updated: 2013-08-14 12:00 AM
Running
01:48:05 | 13.1 miles | 08m 15s  min/mile
Age Group: 13/30
Overall: 105/470
Performance: Good
My Garmin splits looked like this: 8:25, 8:25, 8:31, 8:26, 8:28, 8:11, 8:11, 8:20, 8:16, 8:14, 8:10, 8:06, 7:55
Course: Counterclockwise loop of Lac La Belle. Couple of little hills in the first 5 miles and then relatively flat except for the last 1.5 mile stretch home.
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
Evaluation
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

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2013-09-04 1:10 PM

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