Nissan 10–miler Race notes

Results:
• 76th out of 1193 people
15th of Men 40-44
64 Man, 12 women ahead
• Average HR: 171 bpm
Max HR: 180 bpm
• Out and back course:
Slowest km: 4:22 (km 15)
Fastest km: 4:00 (km 2)
• Note: At the end of km 8 and the start of km 9 was a quick water break hence slightly slower for those 2 kms.
1 4:16
2 4:00
3 4:02
4 4:10
5 4:10 20:38
6 4:08
7 4:10
8 4:14
9 4:18
10 4:10 21:00 41:38
11 4:10
12 4:11
13 4:17
14 4:16
15 4:22 21:16 62:54
16 4:06 67:00
0.17 0:39 67:39

- Pre-race rest / Nuitrition
o Poor for the 3-4 days before the race
o Ranged from 4 to 6 hours a night for the three days prior. Shouldn’t have watched the Tour de France as it gave me a second wind each night.
o Work was very busy as we we’re trying to solve a critical issue for a minor release that was due to go out the door this week while I was off.
o Ate reasonable well all week at least. Nothing that I would say that was junk.

- Weather
o Warm and very humid. Sunny as well. Approx. 15-17 degrees at race start.

- Pre-race nutrition
o Not quite enough fluids pre-race. In total 1 500 ml bottle 45 minutes before the race.
o Due to travel to race, I ate an energy bar for breakfast plus 1 pack of Cliff Shots. This felt okay though. I had a good dinner the night before with my cousin in Pickering

- Weight 186.0 lbs. Still up from the spring marathon.

- 1st 5k
o First three k were a bit fast. Garmin was having problems picking up the pace hence I didn’t know for sure that I was running this fast.
o Didn’t feel comfortable for the first three k. In part this says to me that I didn’t warm up enough.

- 2nd 5k
o I wouldn’t change a thing for this section. Kept the pace even but aggressive.

- 3rd 5k
o I don’t think realized how much I was fading in kms 13-15. This is a part of the race that could be changed. In hind sight I could have pushed to get the average pace of 4:08-4:10 that I wanted. I obviously had some left for the final km.

- Race nutrition
o Very little involved here as I generally don’t take in fluids for this short of a race. I made an exception at 8 km to get some liquid in as my mouth was quite dry.

- Post-race thoughts
o Target pace was bang on. Execution was really good with only minor things to change.
o This was much closer to where I was for the day. Considering that I had very poor sleep and lots of stress for the three or four days before the race, the result was fantastic. With better rest perhaps more would have been available to me on the day.
o This was a really big in getting my race pace to where it needs to be. With each of these shorter races I’m getting a lot closer to the ideal pace for achieving my best possible time. Didn’t get to a pucky stage but didn’t have much left at the end either.
o Next year’s goal: < 4:00 min/km pace and top 40 placing.