A1A Half end of OOS

zildgen

Race Plan:           1-3 @ 10:35 (10:40, 10:35, 10:30)

4-10 @ 10:20 (10:25 for mile 4 then 10:20 to mile 10)

11-13.1 GO hard negative split each mile

Finish goal 2:15:xx (Vdot 31.5)

Pre-Race:              PBJ on flatbread, iced coffee, late to start no warm-up, sipped Gatorade on way to race. Last Vdot 30 on 5K TT

Race Results:     Temp 62-68, 90% humidity with light winds 3-5 MPH out of NNW.

1-3 @ 11:00 (10:42, 11:12, and 11:01) had trouble keeping pace with one big bridge ~ 2.6 miles in, legs felt sluggish

                                  4-10 @ 10:44 (11:02, 10:39, 10:52, 10:29, 10:35, 10:45, and 10:46) form better felt like got into groove; erratic splits, unable to run constant pace on a relative flat uncrowned course, mild headwind mile 5-8

                                  11-13.1 @ 10:11 (10:26, 10:26, 9:55, and 8:20) pace was relaxed not pushing until last half mile. Passed 153 folks on way to finish

                                  New Vdot 30.4

Lessons Learned:         

1.          Need to get warm-up in.

2.          Need to work on steadying pace and pushing harder earlier.

3.          Counting people passed really kept me motivated at the end. 

Overall:                Little disappointed with race overall. Should have pushed harder earlier in race but overall good race tactically.  First race of any distance that I built speed throughout race (1:11:37 / 1:08:17). Felt strong and relaxed after first 3-4 miles.  Felt awesome passing so many on way to finish line.

Coach Patrick

@Dewey, this is a great report interms of what you have learned...and how you executed. You can go harder earlier for sure...but you are getting there with your head and now assuming (with your balls) that you should be there and blowing up and limping home. Well done!