Notes
Dinner night before was pasta, avocado, tomato w/ Parmesan. Granola & Greek yogurt later, also a PB Bagel & Dark Chocolate later. Went to bed at 815/830, woke up at 540, coffee, Bagel w PB, banana at 6ish. Drove to Hop State Park at 750 (Eve/Dave drove), walked in rain to Pete Gleason's sister's house at 18 Ash St arrived 830. Watched TV women's start & then jogged to corral at 9:35 (rain had stopped).
Wore double shorts, gloves, Billed cap, singlet.
Fuel: Cliff Gels. 5 in total- one 25 min before start, then at miles 5, 10, 15, & 19. Glucose tab (endurolyte) w salt in bag at 7ish, tried at 13 but dropped it so salt only. Water every 3 miles, a couple were Gatorade. (Felt overly hydrated + the rain so didn't take as much. Had to pee.)
Goal was sub 250, with 6:27 even effort, 20 min 5Ks target.
Rain held off for first 9 miles. Win was head on & variable. Just tucked into packs to minimize. Rain was also variable. Billed cap was perfect.
Stuck to plan, "focused on my own race", tempo felt good, good turnover. Didn't push the hills too hard, even effort. Had fuel & by 21 knew I could use the downhills. Super thrilled after race, BAA tent. Warmed up at Marriott Copley w Davenport.
Split time of day time diff min/mile miles/h
5K 10:21:27AM 00:20:08 20:08 06:29 9.26
10K 10:41:27AM 00:40:08 20:00 06:27 9.32
15K 11:01:38AM 01:00:18 20:10 06:30 9.24
20K 11:21:39AM 01:20:20 20:02 06:27 9.31
HALF 11:26:00AM. 01:24:41
25K 11:41:46AM 01:40:26 20:06 06:28 9.23
30K 12:02:11PM 02:00:52 20:26 06:35 9.13
35K 12:22:39PM 02:21:20 20:28 06:36 9.11
40K 12:42:28PM 02:41:08 19:48 06:23 9.41
Finish Net 12:51:12PM 02:49:53 08:45 06:25 9.36
Other notes: throughout year: iron/blood vitamins, (once daily except race week 2x/day), Multi vitamin, & an endurolyte week before. Sinus care 2x daily all winter.