Race plan was to keep it in Zone 3 for the first 4 miles at about an 8:00/mi pace. After mile 4, I let my HR drift up toward my LT. Held this HR/pace (upper 160's/7:40's) the meat of the race.

Tough hill during mile nine. I shortened my stride and actually kept HR down at around 166. Quite a few people passed me on the hill. My strategy was sound, as after coming to the top, I put the hammer down, letting HR get up to 170 and left those people in the dust. I felt comfortable at this pace and was able to maintain.

The last mile or so, I upped the pace again into anaerobic territory, ticking off 7:20's for the final two miles. This was the hardest I've pushed on a race ever. It got pretty uncomfortable the last 5 minutes or so. Still, upon finishing, I felt fine.

Note on nutrition: I stuck four Gu's (2 w/caffine and 2 without) in my racebelt at the start of the race, planning to use at least 3 and maybe 4 if my stomach would tollerate them. I've learned that Gatorade is fine at least 30min before or after as recovery, but can't handle it during a race. So, I took Gu and water at the 1st, 2nd, 4th and 5th aid stations. Water only at the 3rd and 6th aid stations. After 2nd Gu, felt a little funky, little bit of nasty reflux, and skipped the carbs at next aid station. Almost skipped the water at final aid station, but took a cup and rinsed my mouth out, maybe getting a gulp in me. I was trucking at this point (7:15/mi).

Nothing. My race execution was very solid.

Water, two gatorades, bagel w/cream cheese.


Not very good sleep the nights leading up to race. Also, had too big of a meal (salad, two big wheat rolls, two plates of spaghetti and meatballs and two beers) the night before the race.

Doing 800m track repeats on Friday probably didn't help this run much.

This is NOT the protocol I would emulate for an "A" race.


Great race on a beautiful course. Kudos to the fantastic volunteers who stood out in that rain for several hours manning the water/gatorade stops, directing traffic, calling out splits at every mile.