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Arbutus Firecracker 10K - Run

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Arbutus, Maryland
United States
Charm City Run
72F / 22C
Total Time = 48h 41m
Overall Rank = 110/466
Age Group = M 40-49
Age Group Rank = 23/65
Pre-race routine:

I'm just coming off a mini-recovery period where I was training some, but not with any particular plan in mind. My run volume has been only about 15 mpw since the middle of May, so this distance is going to be a little bit of a stretch. No taper at all, just trained through it.

The course is really brutal; lots of hills, STEEP downhills including the sprint to the finish. Mile 4 is an ugly false flat which leads into a uphill 5th mile.

The Plan was to ease into the uphill first mile, control my descents on the downhills, and try to hold 7:40ish everywhere else. Given my training and the course I figured best case scenario was about 48:30, and I wanted to make darn sure I broke 50.
Event warmup:

Not much...jogged around and stretched. I knew the uphill would give me time to warm up and ease into the race.
  • 48m 41s
  • 10 kms
  • 04m 52s  min/km

Lined up about 10 rows back. Gun went off and this wasn't chip-timed so I was a couple of seconds late getting "started".

Mile 1: Ease into it, slowly increase pace to T pace over the course of the mile. I feel good throughout. 7:48
Mile 2: Downhill mostly, just relaxed and tried to stay in control with good form as I knew the downhills were going to kill me. 7:22
Mile 3: Two steep, 100 yard or so uphills, followed by the toughest downhill on the course. Tried to stay in control but it's tough holding back a guy my size. Quads and knees are hurting a little - this is going to HURT tomorrow. 7:37
Mile 4 - Ugly, perfectly straight false flat. Just held 8-flat pace through here, started running alongside another guy and we took turns drafting. 8:03
Mile 5 - Uphill. The whole way. No break. My lack of hill training was evident. This sucked. I think I actually said that out loud. 8:27
Mile 6 - Downhill, then uphill. Felt better now, dropped pace to 7:30 and held as long as I could. Slowed down up the final climb a little. 7:47
Final kick - Opened up but held back as this was pretty steep downhill - didn't want to kill my legs too much. 6:44 pace

Hit the finish at 48:41...a CR for me by almost 4 minutes if memory serves.
What would you do differently?:

Execution and effort were good...maybe run mile 4 a little harder.
Post race
Warm down:

Not much...watched my wife's aunt finish in 1:12 (@ 66 years old) and jogged around a little bit.

What limited your ability to perform faster:

No hill training at all, no taper, not enough run training to smoke a hilly 10K

Event comments:

Another good event by Charm City Run. Everything was one time, lots of aid stations, decent race shirt, and good food afterwards for $30.

Last updated: 2014-06-07 12:00 AM
00:48:41 | 10 kms | 04m 52s  min/km
Age Group: 23/65
Overall: 65/466
Performance: Good
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 Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2014-07-06 9:30 AM

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Middle River, Maryland
Bronze member
Subject: Arbutus Firecracker 10K

2014-07-06 12:19 PM
in reply to: #5021979

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Verona WI--Ironman Bike Country!
Subject: RE: Arbutus Firecracker 10K

Great job on your race!!!  That's a big CR!

2014-07-06 1:53 PM
in reply to: SSMinnow

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South Windsor, CT
Subject: RE: Arbutus Firecracker 10K
Fantastic Firecracker run Mike!
4minute CR is unheard

Great training leads to great racing.
2014-07-07 10:19 AM
in reply to: dtoce

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Detroit, Michigan
Subject: RE: Arbutus Firecracker 10K
Congrats on a good race!
2014-07-07 12:20 PM
in reply to: AkABuzz

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Subject: RE: Arbutus Firecracker 10K

Congrats on being basically right on your goal finish time and most definitely under 50 minutes!  Nice job, especially considering those hills!

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