website: http://www.tricolumbia.org/events/?eid=13
results: http://www.onlineraceresults.com/event/view_event.php?event_id=8704
photos: http://www2.brightroom.com/101396/18
strava run 1: http://app.strava.com/runs/10095556
strava bike 2: http://app.strava.com/rides/10095562
strava run 3: http://app.strava.com/runs/10095559
i finished 16th overall and 4th in my age group. i was happy to be top 20 in such a deep field and super happy with my split times.
| NO | FN | LN | DIVISION | OVERALL | DIVPL | SEXPL | RUN1 | RATE | T1 | BIKE | RATE | T2 | RUN2 | RATE | PENALTY | TIME | |
  | 266 | Eneas | Freyre | M-PRO | 1 | 1/3 | 1/155 | 34:07 | 5:31 | 0:47 | 1:37:06 | 26.8 | 0:47 | 35:44 | 5:46 | - | 2:48:31 |
| 143 | Dave | Slavinski | M40-44 | 2 | 1/28 | 2/155 | 33:15 | 5:22 | 0:49 | 1:41:51 | 25.6 | 0:54 | 36:43 | 5:56 | - | 2:53:32 |
| 12 | Cw | Moran | M25-29 | 3 | 1/9 | 3/155 | 32:30 | 5:15 | 0:45 | 1:46:43 | 24.4 | 0:53 | 36:48 | 5:57 | - | 2:57:39 |
| 160 | Glen | Thompson | M40-44 | 4 | 2/28 | 4/155 | 35:57 | 5:48 | 0:55 | 1:44:40 | 24.9 | 1:06 | 37:15 | 6:01 | - | 2:59:53 |
| 29 | Lucas | McCollum | M30-34 | 5 | 1/15 | 5/155 | 37:56 | 6:08 | 0:54 | 1:41:00 | 25.8 | 0:52 | 40:04 | 6:28 | - | 3:00:46 |
| 14 | Stephen | Munchak | M25-29 | 6 | 2/9 | 6/155 | 35:39 | 5:45 | 0:58 | 1:45:10 | 24.8 | 0:55 | 38:22 | 6:12 | - | 3:01:04 |
| 21 | Oscar | Mendoza | M30-34 | 7 | 2/15 | 7/155 | 33:31 | 5:25 | 0:49 | 1:49:05 | 23.9 | 0:52 | 38:18 | 6:11 | - | 3:02:35 |
| 190 | Chris | Giordanelli | M45-49 | 8 | 1/24 | 8/155 | 36:29 | 5:54 | 0:59 | 1:46:04 | 24.6 | 1:05 | 39:42 | 6:25 | - | 3:04:19 |
| 36 | Iain | Banks | M35-39 | 9 | 1/13 | 9/155 | 35:24 | 5:43 | 1:05 | 1:48:39 | 24.0 | 0:50 | 38:54 | 6:17 | - | 3:04:52 |
| 30 | Owen | Shott | M30-34 | 10 | 3/15 | 10/155 | 34:08 | 5:31 | 0:55 | 1:45:36 | 24.7 | 0:46 | 44:06 | 7:07 | - | 3:05:31 |
| 194 | Scott | Schraff | M45-49 | 11 | 2/24 | 11/155 | 36:51 | 5:57 | 0:59 | 1:47:47 | 24.2 | 1:06 | 39:43 | 6:25 | - | 3:06:26 |
| 10 | Ryan | Giuliano | M-PRO | 12 | 2/3 | 12/155 | 32:53 | 5:19 | 0:41 | 1:51:09 | 23.4 | 1:21 | 41:16 | 6:40 | - | 3:07:20 |
| 19 | Adam | Driscoll | M-PRO | 13 | 3/3 | 13/155 | 35:24 | 5:43 | 0:55 | 1:48:06 | 24.1 | 1:12 | 41:56 | 6:46 | - | 3:07:33 |
| 148 | Todd | Lippin | M40-44 | 14 | 3/28 | 14/155 | 35:57 | 5:48 | 1:10 | 1:51:12 | 23.4 | 0:46 | 38:35 | 6:14 | - | 3:07:40 |
| 41 | Joel | Bell | M35-39 | 15 | 2/13 | 15/155 | 36:53 | 5:57 | 1:05 | 1:46:58 | 24.3 | 0:55 | 42:17 | 6:50 | - | 3:08:08 |
| 18 | Lance | Byrd | M30-34 | 16 | 4/15 | 16/155 | 36:59 | 5:58 | 1:10 | 1:48:38 | 24.0 | 1:06 | 40:18 | 6:30 | - | 3:08:11 |
basically i couldn't have gone faster for this race.
doing the 9 hour training week before and then the 6 hour training week leading up to the race made me feel just like i wanted, fresh and not flat.
i wouldn't do one thing different at all. nothing before, during, or after differently. this race was a "yay, everything went right" race.
the first 10k run:
it was faster than i wanted in terms of time. but i had wrestled with what time was "worthy". in the end i settled on a heart rate, not a pace.
this proved to be the right thing to do. i did almost exactly my LTHR for the first 10k except an acceleration to beat some guys to the water station.
36:58 was nearly a 10k pr. granted i haven't run that distance often.
i felt like i was rolling but not pressing too hard.
in the bike:
i felt fairly easy going 25+ mph and was thinking that i must be way better than i ever thought i was.
i hit reality when i turned back and the wind was in my face and i was struggling to hold 21+. in the end it was an epic internal battle to avg 24 mph. according to the results i did avg 24.0 mph.
i believe this is the fastest avg mph for any distance almost ever for me :)
in the final 10k run:
despite basically going "all in" in the bike i was able to run well. i learned this during our race simulations. basically the bike leg doesn't hurt my run.
i felt solid through the first 5k. then we turned into the wind. i was really starting to struggle and this masters racer (i believe Chris Giordanelli) who started 4 minutes behind me caught me a bit after the turnaround.
this was actually a good thing. he was going faster than me but not so fast that i couldn't latch on and decide to not let go until i had given everything.
turns out i was able to hang onto him and run away in the final "kick". i ran 40:11, essentially running the pace that i was hoping for, for both 10ks. instead i avg'd 38:35 for both 10ks. super happy.
this race really hurt and i didn't love it :) it was long. but i may do something like it again some day :)
No comments:
Post a Comment