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Waunafest 10 Mile Run - Run

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Waunakee, Wisconsin
United States
68F / 20C
Total Time = 1h 29m 33s
Overall Rank = 128/273
Age Group = 45-49
Age Group Rank = 8/22
Pre-race routine:

Last night made spaghetti and wheat cheese bread, salad for dinner.

David woke up at 5am and got up, guess he couldn't sleep. He made French toast, I had 2 pieces with PB on them, glass of Sole water. Good bathroom results. Ate a banana w PB at 6:45 as I only had 1 gu to my name (nothing for the starting line).
Event warmup:

Wore my IM WI 70.3 top and dug out my compression shorts. Race belt with Vanilla gu. We rode our bikes to Village park, had time to stretch. Had to pee right at the start, but didn't want to deal with it so just ignored it. Started out too fast (plus first mile was short--David thought so as well).
  • 1h 29m 33s
  • 10 miles
  • 08m 58s  min/mile

Felt good and strong, held the pace well, felt like I was picking it up a bit but was maintaining. Was able to finish the last mile strong--passed someone in the chute who looked to be my age. Could have kept going and recovered instantly.
What would you do differently?:

Could have gone faster but hard to know how to pace these shorter races. Was happy to average below 9min mile. David did awesome with 1:12, took 2nd in his AG and 20th overall!
Post race
Warm down:

David was at the finish line which helped push me through to pass that lady. Had a bottle of water and a half banana and granola bar (that was it for post race food). Had 2 beers (Ultra light) but still got buzzed. Hung out talking to people till after the awards ceremony (David told them he won but then realized only 1st gets a medal so he gave it back and got a Kiddie race ribbon instead)

What limited your ability to perform faster:

Just me holding back, not wanting to blow up. Just wanted to do a half marathon pace--should really have tried to do a marathon pace to practice for Ironman!

Right heel has been a bit touchy, not sure if it's from biking so put my old running orthotics into my bike shoes. Felt some pain during the run but improves with activity, got sore again after the run.

Event comments:

Well-run community race, will definitely do again! The weather was just perfect!

Last updated: 2017-07-21 12:00 AM
01:29:33 | 10 miles | 08m 58s  min/mile
Age Group: 8/22
Overall: 128/273
Performance: Good
Mile 1: 8:03:61 (seemed like this was not a full mile cuz I'm not this fast) Mile 2: 8:42:56 (16:46) Mile 3: 9:17:50 (26:03) Water just after mile 2, small sip Mile 4: 8:36:56 (34:40) seems like another short mile Mile 5: 9:08:86 (43:49) water after mile 4 Mile 6: 9:25:69 (53:14) Mile 7: 8:55:58 (1:02:10) Gu and water just after mile 6 Mile 8: 9:12:05 (1:11:22) Mile 9: 9:17:01 (1:20:39) Water after mile 8 Mile 10: 8:53:92 (1:29:33)
Course: Slightly rolling course around Waunakee. Mostly roads, some paved trails and sidewalks.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2017-08-03 3:53 PM

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Waunakee, Wisconsin
Subject: Waunafest 10 Mile Run
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