Results / Analysis from the Around the Bay Road Race 25 March 2007

Overall place= 268 / 4340 finishers

Name	City	Bib#	Time	Chip	Pace (Gun time)
BRIAN LAWLESS	Ottawa	606	2:12:54.5	2:1225.7	4:26
Category	Category Place	Gender Place	Split @ 10k	Split @ 15k	Split @ 20k
Men 40-44	53/451	234/2421	43:42	1:05:27	1:28:25

5k Splits	Time	Distance	Pace	Calories
	2:12:27	30.19	4:23	2688
1	21:31.48	5.0	4:18	444
2	21:19.08	5.0	4:16	446
3	21:40.51	5.0	4:20	449
4	22:42.32	5.0	4:32	445
5	22:22.76	5.0	4:29	449
6	22:11.96	5.0	4:26	448
7	00:39.71	0.189	3:30	7

10k Splits	Time	Distance	Pace	Calories
	2:12:27	30.19	4:23	2688
1	42:50	10.0	4:17
2	44:20	10.0	4:25
3	44:36	10.0	4:27
4	00:40	0.189	3:30

1k Splits	Time	Distance	Pace	Calories
	2:12:27	30.19	4:23	2688
1	4:23	1.0	4:23
2	4:18	1.0	4:18
3	4:18	1.0	4:18
4	4:17	1.0	4:17
5	4:15	1.0	4:15
6	4:17	1.0	4:17
7	4:15	1.0	4:15
8	4:16	1.0	4:16
9	4:14	1.0	4:14
10	4:17	1.0	4:17
11	4:16	1.0	4:16
12	4:21	1.0	4:21
13	4:23	1.0	4:23
14	4:20	1.0	4:20
15	4:19	1.0	4:19
16	4:33	1.0	4:33
17	4:29	1.0	4:29
18	4:24	1.0	4:24
19	4:26	1.0	4:26
20	4:49	1.0	4:49
21	4:22	1.0	4:22
22	4:36	1.0	4:36
23	4:33	1.0	4:33
24	4:32	1.0	4:32
25	4:20	1.0	4:20
26	4:21	1.0	4:21
27	4:49	1.0	4:49
28	4:30	1.0	4:30
29	4:22	1.0	4:22
30	4:11	1.0	4:11
31	0:40	0.189	3:30

Overall comments:
• Really well organized as usual.
• My only real complaint is that it’s difficult to meet other runners at the end as they force you out of the finish area almost immediately and then your left to find people somewhere in the stands in Copps coliseum.
• My other only complaint was that they closed the race kit pick-up down at 6:00 pm on the Friday night. For those coming from out of town this can be a challenge. I made it with 6 minutes to spare.
• Great for spectators to watch the finish from inside Copps.
• You’d never classify this as a pretty course.

Weather:
• 5 degrees, overcast and damp. Foggy on the way to the race
• Went with shorts and thin long sleeve, with light hat and gloves. Worked out perfectly.
• Very little wind for the first half. Wind start to come up in the second half but nothing serious just kept things cool mostly.

Course Notes:
Start
· Couldn't get as close to the front as I would have like. It was a balance between getting a good warm up and getting a good spot. For my next big race I want to factor in to start my warm-up 15 minutes earlier.
· Start got away okay with no major blockages.
· Very crowded at the start. Ran mostly along the left edge of the road.
1st 10k
· Felt really good and very smooth through here. Decided to just go with the flow which was slightly faster than originally planned. This was a very comfortable pace in this section today.
· Just before the 10k mark had to make a sprint to get across a set of train tracks. A train was approaching slowly and cop was waving everyone through. Didn’t want to take a chance on getting caught.
Kms 12-15
· Working along the edge of the lake. Tried to stay focused on just a nice even steady pace. Wasn’t too worried about the exact pace as long as I didn’t slow down. In the end I was a few seconds slower per k along here.
Kms 16-17
· Couldn’t figure out why I wasn’t moving as fast through this section. Possible reasons might include:
o the openness of the this part of the course,
o gradual elevation change as we got closer to Burlington across the peninsula,
o crossing the Seaway bridge
Km 20
· Approximately 30 seconds to refill water bottle
Kms 22-24
· Rolling hills with one long steady climb early in this section. Really just a series of rolling hills and one big hill.
Km27
· Biggest hill on the course in this section. Felt like something out of the Gatineau’s. Fortunately the hill was over quick. Almost impossible to maintain an even pace on this hill.
Km 28
· First part of this km was really recovery from the hill. Gradually started to pick it up again.
· High fived the Grim Reaper :)
Kms 29-30
· Moved well through this section. Legs felt good still.
Finish
· Enough energy for a good sprint at the end
· Ramp into Copps Coliseum was steep and would be very slippery on a rainy day.

Fuel:
Pre-race fueling (start time 9:30)
· Large bowl of cereal @ 6:45 AM
· 20 oz bottle of whey protein
During the race
· Fueling was okay today not great.
· Total 1.5 20 oz bottles of SPR-3 with 2 scoops per bottle.
o I was drinking frequently but needed to get more in. In think in my upcoming training I need to think about drinking even more frequently. In the actual race it’s difficult to take big gulps.
· Post-race fueling
o 1 20 oz bottle of SPR-3 (2 scoops)
o 2 pieces of some kind of bread that they passed out at the finish.
o Banana
o Ate breakfast 90 minutes after the race.

Weight
· Weight went up 4 to 4 1/2 lbs in the week leading up to the race. That's crazy.
· This probably was mostly due to work being really busy (read stressful) the week leading up to the race.
· Weight already coming back down to normal after the race.
· Need to really watch the weight leading up to Mississauga in May. I don't need the extra anxiety.

Rest:
· Pre-Friday was really busy with work and not enough sleep.
· Long drive to Hamilton/Pelham on Friday ( 11 hours on the road including stops)
· 8 hours sleep Friday night ( no alarm clocks though)
· About 6 ½ hours sleep Saturday night.
· Felt reasonable rested coming into the race on Sunday morning.