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Cape Henry Running Festival 10 Mile Run - Run10 Mile

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Virginia Beach, VA
United States
45F / 7C
Total Time = 1h 28m 33s
Overall Rank = 123/256
Age Group = M 30-34
Age Group Rank = 16/25
Pre-race routine:

Yogurt smoothie, Whey gatorade mix.
Event warmup:

Very little stretching, just trying to keep warm. Spent time in my car and inside the registration building.
  • 1h 28m 33s
  • 10 miles
  • 08m 52s  min/mile

Personal Best by a long shot. Great run! Wanted to go out at 9:15's, but started around 9:00's and held it. Actually performed pretty well on the hills, passing a lot of people going up (squats make the difference here).

Negative splits on second half of run. Left a lot of road kill behind me :)
What would you do differently?:

Post race
Warm down:

Very little walking. Found shelter to get out of the wind.

What limited your ability to perform faster:

Wind. Hills, but the down hills helped.

Event comments:

Great race for me. Also, lots of fun. The course wasn't the prettiest, but it was fun. I like running in the elements. Will do this again next year. Performance has me leaning strong towards a full marathon in March.

Last updated: 2004-11-13 12:00 AM
01:28:33 | 10 miles | 08m 52s  min/mile
Age Group: 16/25
Overall: 123/256
Performance: Good
Splits - 8:52, 8:54, 8:51, 9:05, 8:57, 9:15, 9:04, 8:40, 8:33, 8:16 (tough final hill and head wind at finish).
Course: Course was pretty hilly considering it was right by the ocean. Very windy and big head wind on parts of the course. Cold 45 degrees and windy.
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] 5

2004-11-13 12:22 PM

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Chesapeake, VA
Subject: Cape Henry Running Festival 10 Mile Run

2004-11-14 2:36 PM
in reply to: #82451

Subject: ...
This user's post has been ignored.
2004-11-15 2:08 AM
in reply to: #82665

King George, VA
Subject: RE: Cape Henry Running Festival 10 Mile Run
Sounds like you had a great race! Way to go with the negative splits for the last 5 miles.
2004-11-15 5:39 PM
in reply to: #82451

Extreme Veteran
Subject: RE: Cape Henry Running Festival 10 Mile Run
Awesome, Tony. Great run, great finish. Looks like you've got those negatives all figured out!
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General Discussion Race Reports! » Cape Henry Running Festival 10 Mile Run Rss Feed