Splits: 7:06, 7:04, 6:54, [6:28]
Official results:
Overall: 112/1711 (6%)
Age Group: 12/143 (8%)
Men: 103/707 (14%)
There was quite a bit of uphill the first half of the course. When I hit the downhills on the way back, I was too toasted to take advantage of them.
I ran a warmup mile before the race (7:48), which told me today wouldn't be my day. After post-race festivities, I ran 3.6 miles home and was starting to feel a little heat exhaustion, plus the heel was hurting (it felt fine during the race). Took an ice bath when I got home.
So...Ragnar is less than 2 weeks away. It could be rough. I'm running the lead-off leg, which starts at 4:00pm on July 23rd. All next week, I'm going to run during the hottest part of the day (even though it looks like a cooling trend is on the way). Still, that won't be enough time for heat acclimation. I'll just try to take the first leg (6.2 mi) slower than normal and save my energy for the final two legs.
I've never run well in the heat, and I'm not entirely sure why. For a guy built as slight as me, one would think it would be easier for my body to cool itself. Must be my Nordic heritage.
Here's how this week panned out:
Runs: 4 (6, including warmup and post-race run home)
Miles: 22.34
Time: 3:12:10
Avg. Pace: 8:36
Avg. HR: 130
Looking good - even though your speed (I would take it) wasn't there it is a good step back. Good to hear the heel wasn't hurting during the race. Take care of it!
ReplyDeleteHi Colin,
ReplyDeleteThat is a great picture:) Congrats on an awesome 5K finish! I think that you did so good....with hills and in the heat too! Nice work!
dang, closed the window before I typed in the word verification....
ReplyDeleteI am a bit more optimistic about Ragnar that you are. As long as you set the pace expecations right I think you'll do great!
Although, the blow-up race reports ARe the best to read, so I guess if all else fails you'll have some great material