I raced the 10 mile Hangover Classic in (East of) Downtown Louisville this morning. The forecasts were saying start temperature would be low 30s, but reality was that my warm-up at 9:15 was at about 19°F, and start was probably low 20s still. The course is amazing flat, with an average grade of about 1.6%. With the air temperature generally very cold, the race is about as fast as you can get.
| Summary Data | ||
| Moving Time (h:m:s) | 1:15:39 | 7:30 pace |
| Distance (mi ) | 10.08 | |
| Moving Speed (mph) | 8.0 avg. | 11.8 max. |
| Elevation Gain (ft) | +412 / -422 | |
| Temperature (°F) | 28.4°F avg. | 32°F high |
| Wind Speed ( mph) | SE 8.8 avg. | SE 9.2 max. |
I set my Garmin to pace me for a 7′15″ pace, trying to beat my Papa John’s 10 miler PR (which is a little warmer and a little bit hillier with Iroquois Park in the middle). I struggled to hit 7′15″ pace even once, but stayed below 7′30″ pace until the wheels came off in the 8th mile. My legs had no kick left, and I had some major side stitches creeping in. I also managed to run the course inefficiently, adding about 0.05 from running wide on several turns.
Warm up:1.6 miles in 14:28 for a 9′01″ pace.
Recovery: 2.51 miles in 26:28 for a 10′31″ pace
I started the morning with a bit of a cold and my mileage has dropped off of late. Looks like I’ll be looking at the Papa John’s 10 miler this year to break the 75 minute mark.
| Lap (#) |
Time (m:s) |
Distance (mi ) |
| 1 | 7:16 | 1.00 |
| 2 | 7:15 | 1.00 |
| 3 | 7:24 | 1.00 |
| 4 | 7:28 | 1.00 |
| 5 | 7:21 | 1.00 |
| 6 | 7:22 | 1.00 |
| 7 | 7:29 | 1.00 |
| 8 | 7:44 | 1.00 |
| 9 | 7:44 | 1.00 |
| 10 | 7:52 | 1.00 |
| 11 | 0:37 | 0.08 |
Elevation Chart:
Related Posts - Exit the monkey It's been a roller coaster year for my running. 8 PRs this year, including back-to-back 10 miler PRs (-10 minutes each time) and a PR by 55 minutes (3:39) at Flying Pig. Then came a rough showing (4:42) at the Hatfield-McCoy Marathon, followed by tendonitis and an SI joint injury.......
- Medium run, up-tempo last 3 miles #twit2fit Streak day 48, 6.73 miles in 1:00:11 (8:57 pace). I decided to do a little up-tempo work for the last 3 miles of my run today, in preparation for Johnny's 5k. Nearly four miles into the run, I went for a target of 8:00-8:15 pace for the last three miles,......
- 5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit 15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough. - 1.2 mile warm-up, 10:16 (8:35/mi) - 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill. - 5 minute recovery, 0.61 mi - 4 mile MP......
- I ran 15 miles at sub-9 pace the hard way #running #twit2fit (and on the treadmill at 11pm) I decided that I'd do a progressive workout, starting @ 6.0 mph (10'00") and going to 7.4 mph (8'06"?), by 0.1 mph increments per mile. I have the speed to run 6'30" intervals, but I'm still hesitant to push for a sub-9 pace long......
- The only way I'm going to avoid injury is to sit perfectly still. #running [Workout - 6 x 1/2 mile progressive intervals 3:26.9 and faster] [/caption] I've been pitying myself the last couple of weeks. On February 3, I finished off a stupid 26 mile in 24 hours stunt with an attempted tempo run that turned into a slow limp for the last 3......
0