Race Report: Fall Into Winter 10k

Race: Fall into Winter 10K
Date: Sunday, December 7, 2008
Location: Reston, VA
Race Type: Run - 10 km
Age Group: Male 30 - 34
Time: 0:41:48
Overall Place: 15 / 210
Age Group Place: 1 / 7
Comment: Wicked Cold

Race Report:
I signed up for this race to test my current run fitness. I wanted to hold below my goal Half Marathon pace (6:50) while feeling relaxed and strong. In summary, I met my goal but would have liked to run a little bit faster.

Pre-Race went well despite some linger 'effects' from the RMST Christmas party the night before. I met my youngest brother at the Reston Community Center and did a 1.5 mile warm up with some strides. It was very cold (low 20s) with a nasty wind adding to the discomfort. I wore my Nike compression top, race tights, and opted to wear my Asics Nimbus training shoes rather than racing flats. I felt OK during the warm up but not great.

The race started on time without issue. The first 200 meters were straight down, then back up before settling into a gradual downhill to the 5k mark. I made an effort to go out easier than normal and stay relaxed over the first 5k. My plan worked well and I felt great over the first 3 miles. Having a rolling downhill and tailwind helped a lot too. I kept my HR in the mid 160s and went through the 5k just below 20 minutes.

The second half consisted of a rolling uphill and a nasty headwind over the last two miles. I tried to ratchet things up a notch running up Glade Drive but found that the course slowed me down a little. Despite my harder effort, I ran almost 20 seconds per mile slower over the next two miles at 7 min/mile pace. (Note: I don't check my watch during the race so I had no idea how 'fast or slow' I was running until the finish.) I think my slowed pace was more the result of a lack of 'running strength' than anything else. I honestly felt good over mile 4 and 5 but I lacked the power during the rolling uphills. This highlights my need for increased leg strength. All of my treadmill and W&OD runs are mostly flat so that helps explain my lack of power when running uphill.

The final mile was back down South Lakes Drive to Colts Neck and the finish line. This final mile was partly uphill and had a nasty headwind. Looking at my splits, I maintained my pace (adding only 6 seconds) but I remember 'suffering' a lot more than on Glade. The headwind really got to me, chilling me to the bone. I remember this section as a test of mental toughness. I think I handled it well, but I also remember a few moments where I lost my focus and slowed down. It was a good test but I still have work to do in this arena.

The final stretch went well and I was able to pick up my pace (6:30) over the last .2 miles. Even with an uphill finish I felt solid through the line. I was a little disappointed with my final time of 41:48 (6:44) which was right on my PR. Using the Jack Daniel's VDOT from my 5k the week before, I should have run about one minute faster. There are a number of factors that might have contributed to my slower time (lack of sleep, cold, wind, rolling uphills) but I tend to look past those factors and focus on the results. If viewed from the lense of my goal marathon pace, I was right on.

I think my overall effort for this race solid. I took it out at a controlled level of effort and was able to run well despite some harsh conditions. I'm still hungry to run another race this season which will likely come around New Years. It was also another great occasion to hang with family and friends. Karolina's support was critical to my success on this day. Her cheers and support helped keep me warm and motivated. It was also great to see my brother and Mike Sevier race one last time (taking 4th and 3rd overall). Both Mike's ran fast races and were a big motivation. It was also great catching up with Kevin (great race in 40:18), Tony, and the other Reston Runners.

Splits and HR details below.

Mile 1 - 6:18 HR: 158 - Quick split but felt relaxed
Mile 2 - 6:22 HR: 166 - Nice downhills and tailwind
Mile 3 - 6:38 HR: 169 - Flattened out with a climb up and down Twin Branches
Mile 4 - 6:59 HR: 171 - Rolling uphills on Glade
Mile 5 - 6:59 HR: 171 - Rolling uphills on Glade and Soapstone
Mile 6 - 7:05 HR: 171 - Back down Southlakes, cold headwind
Mile .2 - 1:23 HR: 171 - Strong downhill/uphill finish

Total 41:48 HR: 168

Thanks for reading.