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Rock the Parkway - Run

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Kansas City, Missouri
United States
37F / 3C
Total Time = 1h 28m 52s
Overall Rank = 69/1588
Age Group = M4044
Age Group Rank = 4/225
Pre-race routine:

Got up 5:15, had some coffee, went for short run around the 'hood to see if the knees were going to be cranky and get the digestive system working, had a bowl of cereal, got on the road about 6:20, arrived at race about 6:40.
Event warmup:

Walking to race from parking Pete yelled at me so sat in his car a few minutes and caught up, walked and jogged to race, hit the porta potties, dropped extra clothes at bag drop, jogged a little bit and stood in line for potties again but bailed as the race start was getting too close.
  • 1h 28m 52s
  • 13.1 miles
  • 06m 47s  min/mile

I haven't been running as much as last year but compensated by eating more so I was solidly fueled for my training, result is an extra 15 pounds, maybe a few more. Looking back, I averaged 30 miles per month leading up to this race except for March, when I realized I had a half marathon in a month so piled on the long runs and frequency and got up to 67 miles in March. Did some race type efforts on a couple training runs and determined that I should be able to run faster than 7:00/mile but slower than 6:30/mile. My goal was thus to go under 1:30, planned to run with the 1:30 pace group and see what happened.

Started deliberately easy, felt way easy, stupid easy, so it was only a little faster than recommended and the 1:30 pace group was 30s or a minute back in the first couple miles, no worries though, there were lots of steady running people around. Held steady ~6:45 pace for first 7 miles. Mile 8 sucked, was 7:06 but with a lot of effort and led to next 3 miles averaging mid 6:50's. Also during this mile 10-12 period there were a couple waves of, presumably, the stronger parts of the 1:30 pace group coming through, I didn't care, was on track to hold pace and finish around 1:29, goal met. Finally stepped it up a little in the last mile when the endless assault of little uphills ended.

Hill adjusted pace (GAP) was less than 1% faster than average for first half, thus less than 1% slower than average for second half. Last year I went 5% faster than average for the first half, this year was a lot more enjoyable.
What would you do differently?:

Run more, eat less, maybe drink less beer
Post race
What limited your ability to perform faster:

lack of proper preparation, performed pretty much exactly as training runs indicated I should.

Last updated: 2016-04-07 12:00 AM
01:28:52 | 13.1 miles | 06m 47s  min/mile
Age Group: 4/225
Overall: 225/1588
Performance: Good
mile pace GAP 1 6 45/60 6 38/60 2 6 44/60 6 20/60 3 6 54/60 6 29/60 4 6 40/60 6 54/60 5 6 48/60 6 46/60 6 6 46/60 6 51/60 7 6 47/60 6 54/60 8 7 6/60 6 43/60 9 6 55/60 6 48/60 10 6 50/60 6 52/60 11 6 57/60 6 53/60 12 6 46/60 6 47/60 13 6 26/60 6 53/60 13.1 6 35/60 6 43/60
Course: out is generally up, loop around Loose park, up and down, back is generally down, mile 8 sucks.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2016-04-11 11:10 AM

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Overland Park, KS
Subject: Rock the Parkway
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