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Fall Fowl Run - Run


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Mt. Vernon, Washington
United States
50F / 10C
Overcast
Total Time = 21m 12s
Overall Rank = 10/192
Age Group = 50-59
Age Group Rank = 1/7
Pre-race routine:

Got up two hours before race so I could have a cup of coffee without it churning in my stomach during the race. Had a granola bar but my stomach still got upset before the race probably because I was a little amped up for this race.
Event warmup:

Jogged about a mile and did a few strides. Didn't feel great until the gun went off. I forgot my Garmin at home which is really tough because I rely on it pretty heavily for the first half mile and mile splits to keep me reined in.

Run
  • 21m 12s
  • 3.1 miles
  • 06m 50s  min/mile
Comments:

I felt very strong through the first mile. I didn't have my watch so I tried to keep it reined in as much as possible. My recent training really paid off through the second mile as I continued to feel good. Passed a few people and nobody passed me.

At the two mile mark there is a turnaround which when I slowed for the turn something between my Achilles and calf strained. I felt a fairly sharp pain but did not want to give it up. I've had a great base build period and about a month of quality workouts twice a week so I was surprised that this happened. Before the last year, I suffered about three years of nagging injuries that I fought through so I am used to running hurt. I shortened my stride and tried to take some of the pressure off my tendon by coming down more on my heel instead of pushing off my mid sole. It wasn't fast or pretty but I gutted out the last mile without making it any worse. I was still really happy with my time which broke my over 40 year old PR set four years ago by 18 seconds.
What would you do differently?:

Not forget my Garmin. I have a bad habit of going out too fast so I have my watch set to give half mile splits. I know my first mile was way to fast given I beat my overall goal and my last mile was fairly slow.

I also think my new race flats may have been too minimal and I should have eased into them over a longer period of time.
Post race
Warm down:

Hobbled around watching other folks finish until I got my age group ribbon. First blue one in a while. Had some beers with lunch to celebrate. After walking around during the day, my tendon feels much better this evening. No more pain when I walk.

What limited your ability to perform faster:

Bad pacing, poor shoe selection

Event comments:

This a great well run event. Also a 10k going on at the same time so a fairly large crowd for a local race. Lots of fun.




Last updated: 2013-11-09 12:00 AM
Running
00:21:12 | 03.1 miles | 06m 50s  min/mile
Age Group: 1/7
Overall: 10/192
Performance: Good
Course: Very flat and fast course. One loop and then an out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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] 5

{postbutton}
2013-11-09 9:47 PM

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Pro
6520
50001000500
Bellingham, WA
Subject: Fall Fowl Run


2013-11-11 12:28 PM
in reply to: #4895856

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Seattle
Subject: RE: Fall Fowl Run

Great job, Steve!

I really hope everything is alright in terms of your achilles/calf!

I told ya to be careful with those shoes!!!!!!!!!!

 

Anyway, great job again. Love seeing your improve!

2013-11-11 2:52 PM
in reply to: #4895856

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Champion
10550
500050005002525
Austin, Texas
Subject: RE: Fall Fowl Run

Times that I can only achieve with a motor - way to go speedy!  

Huge congrats on the blue ribbon and the PR!!  

 

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