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Sports » rec.running » Race Report: Capitol Hill Classic 10K
| Race Report: Capitol Hill Classic 10K [message #1038641] |
Tue, 23 May 2006 18:06 |
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This race starts at Stanton Park at 5th and C Streets NE Washington, DC,
goes Southeast to Lincoln Park, further East around RFK stadium and back
to Lincoln, down 11th St and back up, then West around the Capitol and
back to Stanton Park.
Sunday morning was a gorgeous Spring day, in a somewhat unusual DC
Spring (unusual in that it has lasted more than a few days before
jumping into Summer.) This was my 2nd race at this distance, the 1st
being a March training run for a 10-miler I ran back in April. In that
10K, a DCRRC club event, I ran a 56:48. (Slight history: I have only
been running a little more than a year. I started a few months after I
turned 40, having set myself the goal of completing a marathon. At that
time, I had a BMI of nearly 33 and do not recall ever running much more
than a mile at a time -- and that over 15 years earlier.)
Given my current training level, I felt like a 53:0x was achievable since
I had done a 7 mile hard training run at an 8:40 pace two and a half weeks
earlier. One thing that worried me was the heat. This race started at
08:30 and I start most every training run before sunrise and finish
by 09:00 at the latest.
I was also running this as a part of my company's team. Given that my
company is small, we do not have a large population from which to draw
runners, so we run the gamut from modest to more modest talent. This was
also our first run as a team. We started together pretty much at the back
of a field of about 2000 runners. It took me 3:18 from the gun start to
cross the mat.
Early on I had to weave a lot to keep what felt like the proper pace. I
kept an eye on my HR, not wanting to let it get above 85% of max in the
1st half. I had allowed this to happen in my 1st 10K and that was bad. I
seemed OK on that front and check the 1st mile -- 8:15, too fast.
I pull back a bit effort wise, still keeping an eye on the HR, but the
gradual downhill towards RFK stadium pushes me forward. With nary a
cloud in the sky, I start noticing the sun also. Mile 2, 08:05 way too
fast.
I force myself to really slow down, but it's a little too late. Around
RFK and back up the gradual incline I am feeling drained and the sun is
really beating down on me. It takes me more than a minute longer to
finish the third mile than it did the second. Then we turn down some more
residential streets with some very welcome (if infrequently spaced)
trees. Somewhere here, one family had pulled their garden hose to the
edge of the street and were spraying water across part of the course.
I was really grateful for that and it did help a bit. I was a a few
seconds faster on the fourth mile than the third, but that was it.
Mile five was hard. I didn't have a feel for where I was on the course.
I was really hot now. I was dwelling on my too fast start -- the HRM is
not a sufficient guide for this. I was dragging. I clock a pathetic 9:30
-- yuck. Still, I feel a bit better and we're on a longish downhill on
the South side of the Capitol. I speed up a bit, but I'm a bit too
conservative knowing that I've got the uphill on the North to go. Around
the Capitol and up -- I felt pretty good and I should have pushed this
hill a little harder in retrospect. 9:20. I decide WTF and "sprint" the
remaining .2 making decent (for me) time, 1:32.
Total 55:02. Glass half-empty, I missed my goal by more than 2 minutes.
Glass half-full, it's still a PB. More glass half-full, my next 10K PB
will not be as hard to achieve as it would have been. Even more glass
half-full, it's a 51% WAVA -- my 1st above 50%, which was a goal. Also I
am the 3rd finisher for our team, meaning my time counts towards the team
time.
I will run this next year, and now that I know the course I think I can
do much better. Of course next year I doubt that it will be as cool as
it was this year (even though it was relatively hot given the weather
leading up to this race.) I really need to work on slowing down my start
at this distance. OTOH, that would have been a great start for a 5K.
Cheers,
Craig
--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.
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| Re: Race Report: Capitol Hill Classic 10K [message #1038684 ] |
Wed, 24 May 2006 19:36 |
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Craig Pennington wrote:
> This race starts at Stanton Park at 5th and C Streets NE Washington, DC,
> goes Southeast to Lincoln Park, further East around RFK stadium and back
> to Lincoln, down 11th St and back up, then West around the Capitol and
> back to Stanton Park.
>
> Sunday morning was a gorgeous Spring day, in a somewhat unusual DC
> Spring (unusual in that it has lasted more than a few days before
> jumping into Summer.) This was my 2nd race at this distance, the 1st
> being a March training run for a 10-miler I ran back in April. In that
> 10K, a DCRRC club event, I ran a 56:48. (Slight history: I have only
> been running a little more than a year. I started a few months after I
> turned 40, having set myself the goal of completing a marathon. At that
> time, I had a BMI of nearly 33 and do not recall ever running much more
> than a mile at a time -- and that over 15 years earlier.)
>
> Given my current training level, I felt like a 53:0x was achievable since
> I had done a 7 mile hard training run at an 8:40 pace two and a half weeks
> earlier. One thing that worried me was the heat. This race started at
> 08:30 and I start most every training run before sunrise and finish
> by 09:00 at the latest.
>
> I was also running this as a part of my company's team. Given that my
> company is small, we do not have a large population from which to draw
> runners, so we run the gamut from modest to more modest talent. This was
> also our first run as a team. We started together pretty much at the back
> of a field of about 2000 runners. It took me 3:18 from the gun start to
> cross the mat.
>
[]
> Mile five was hard. I didn't have a feel for where I was on the course.
> I was really hot now. I was dwelling on my too fast start -- the HRM is
> not a sufficient guide for this. I was dragging. I clock a pathetic 9:30
> -- yuck. Still, I feel a bit better and we're on a longish downhill on
> the South side of the Capitol. I speed up a bit, but I'm a bit too
> conservative knowing that I've got the uphill on the North to go. Around
> the Capitol and up -- I felt pretty good and I should have pushed this
> hill a little harder in retrospect. 9:20. I decide WTF and "sprint" the
> remaining .2 making decent (for me) time, 1:32.
>
> Total 55:02. Glass half-empty, I missed my goal by more than 2 minutes.
> Glass half-full, it's still a PB. More glass half-full, my next 10K PB
> will not be as hard to achieve as it would have been. Even more glass
> half-full, it's a 51% WAVA -- my 1st above 50%, which was a goal. Also I
> am the 3rd finisher for our team, meaning my time counts towards the team
> time.
>
> I will run this next year, and now that I know the course I think I can
> do much better. Of course next year I doubt that it will be as cool as
> it was this year (even though it was relatively hot given the weather
> leading up to this race.) I really need to work on slowing down my start
> at this distance. OTOH, that would have been a great start for a 5K.
>
> Cheers,
> Craig
>
> --
> Corollary to Clarke's Third Law:
> Any technology distinguishable from magic is insufficiently
> advanced.
As you put it, it's a personal best. Nothing shabby about that. You are
still learning hoe to run this distance, so you will do better next
time.
Thanks a lot for the report.
Ed
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| Re: Race Report: Capitol Hill Classic 10K [message #1038692 ] |
Wed, 24 May 2006 20:58 |
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"Craig Pennington" <cpenning [at] milo.org> wrote:
>Total 55:02. Glass half-empty, I missed my goal by more than 2 minutes.
>Glass half-full, it's still a PB. More glass half-full, my next 10K PB
>will not be as hard to achieve as it would have been. Even more glass
>half-full, it's a 51% WAVA -- my 1st above 50%, which was a goal. Also I
>am the 3rd finisher for our team, meaning my time counts towards the team
>time.
Just a thought, I suppose that 55:02 (PB and goal 50+% WAVA so do _not_
fail to enjoy both of those fully - I'd kill for a PB in anything at the
moment :-) doesn't include the 3:18 taken to get to the start?
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| Re: Race Report: Capitol Hill Classic 10K [message #1038712 ] |
Thu, 25 May 2006 10:52 |
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steve common <stevenZ.common [at] wanadoo.fr> wrote:
> "Craig Pennington" <cpenning [at] milo.org> wrote:
>>Total 55:02. Glass half-empty, I missed my goal by more than 2 minutes.
>>Glass half-full, it's still a PB. More glass half-full, my next 10K PB
>>will not be as hard to achieve as it would have been. Even more glass
>>half-full, it's a 51% WAVA -- my 1st above 50%, which was a goal. Also I
>>am the 3rd finisher for our team, meaning my time counts towards the team
>>time.
> Just a thought, I suppose that 55:02 (PB and goal 50+% WAVA so do _not_
> fail to enjoy both of those fully - I'd kill for a PB in anything at the
> moment :-)
I am enjoying it. It is one of the perqs of having just started (after a
slothful, sedentary and generally unhealthy 15 years) -- relatively
rapid improvement and frequent PBs. The motivation is not quite as
necessary as it was a year ago, but it is nice.
> doesn't include the 3:18 taken to get to the start?
Chip time. Now if my 1st mile had been 8:15 including the 3:18 to get to
the mat ...
Cheers,
Craig
--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.
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| Re: Race Report: Capitol Hill Classic 10K [message #1038886 ] |
Wed, 31 May 2006 00:03 |
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Craig Pennington wrote:
Congrats Craig!
> Total 55:02. Glass half-empty, I missed my goal by more than 2 minutes.
> Glass half-full, it's still a PB. More glass half-full, my next 10K PB
> will not be as hard to achieve as it would have been. Even more glass
> half-full, it's a 51% WAVA -- my 1st above 50%, which was a goal. Also I
> am the 3rd finisher for our team, meaning my time counts towards the team
> time.
Hey, a PB is a PB! And any increase in one's WAVA is cause celebre! You
haven't been running long, so that is a good improvement. As you gain
experience, times/WAVA will come down quite a bit.
> I will run this next year, and now that I know the course I think I can
> do much better. Of course next year I doubt that it will be as cool as
> it was this year (even though it was relatively hot given the weather
> leading up to this race.) I really need to work on slowing down my start
> at this distance. OTOH, that would have been a great start for a 5K.
You're not alone. I think the majority of us tend to start too quickly.
It's human nature. But it will come!
> Cheers,
> Craig
Teresa in AZ
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| Re: Race Report: Capitol Hill Classic 10K [message #1044071 ] |
Thu, 01 June 2006 17:30 |
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Craig Pennington wrote:
> This race starts at Stanton Park at 5th and C Streets NE Washington, DC,
> goes Southeast to Lincoln Park, further East around RFK stadium and back
> to Lincoln, down 11th St and back up, then West around the Capitol and
> back to Stanton Park.
>
> Sunday morning was a gorgeous Spring day, in a somewhat unusual DC
> Spring (unusual in that it has lasted more than a few days before
> jumping into Summer.) This was my 2nd race at this distance, the 1st
> being a March training run for a 10-miler I ran back in April. In that
> 10K, a DCRRC club event, I ran a 56:48. (Slight history: I have only
> been running a little more than a year. I started a few months after I
> turned 40, having set myself the goal of completing a marathon. At that
> time, I had a BMI of nearly 33 and do not recall ever running much more
> than a mile at a time -- and that over 15 years earlier.)
>
> Given my current training level, I felt like a 53:0x was achievable since
> I had done a 7 mile hard training run at an 8:40 pace two and a half weeks
> earlier. One thing that worried me was the heat. This race started at
> 08:30 and I start most every training run before sunrise and finish
> by 09:00 at the latest.
>
> I was also running this as a part of my company's team. Given that my
> company is small, we do not have a large population from which to draw
> runners, so we run the gamut from modest to more modest talent. This was
> also our first run as a team. We started together pretty much at the back
> of a field of about 2000 runners. It took me 3:18 from the gun start to
> cross the mat.
>
> Early on I had to weave a lot to keep what felt like the proper pace. I
> kept an eye on my HR, not wanting to let it get above 85% of max in the
> 1st half. I had allowed this to happen in my 1st 10K and that was bad. I
> seemed OK on that front and check the 1st mile -- 8:15, too fast.
>
> I pull back a bit effort wise, still keeping an eye on the HR, but the
> gradual downhill towards RFK stadium pushes me forward. With nary a
> cloud in the sky, I start noticing the sun also. Mile 2, 08:05 way too
> fast.
>
> I force myself to really slow down, but it's a little too late. Around
> RFK and back up the gradual incline I am feeling drained and the sun is
> really beating down on me. It takes me more than a minute longer to
> finish the third mile than it did the second. Then we turn down some more
> residential streets with some very welcome (if infrequently spaced)
> trees. Somewhere here, one family had pulled their garden hose to the
> edge of the street and were spraying water across part of the course.
> I was really grateful for that and it did help a bit. I was a a few
> seconds faster on the fourth mile than the third, but that was it.
>
> Mile five was hard. I didn't have a feel for where I was on the course.
> I was really hot now. I was dwelling on my too fast start -- the HRM is
> not a sufficient guide for this. I was dragging. I clock a pathetic 9:30
> -- yuck. Still, I feel a bit better and we're on a longish downhill on
> the South side of the Capitol. I speed up a bit, but I'm a bit too
> conservative knowing that I've got the uphill on the North to go. Around
> the Capitol and up -- I felt pretty good and I should have pushed this
> hill a little harder in retrospect. 9:20. I decide WTF and "sprint" the
> remaining .2 making decent (for me) time, 1:32.
>
> Total 55:02. Glass half-empty, I missed my goal by more than 2 minutes.
> Glass half-full, it's still a PB. More glass half-full, my next 10K PB
> will not be as hard to achieve as it would have been. Even more glass
> half-full, it's a 51% WAVA -- my 1st above 50%, which was a goal. Also I
> am the 3rd finisher for our team, meaning my time counts towards the team
> time.
>
> I will run this next year, and now that I know the course I think I can
> do much better. Of course next year I doubt that it will be as cool as
> it was this year (even though it was relatively hot given the weather
> leading up to this race.) I really need to work on slowing down my start
> at this distance. OTOH, that would have been a great start for a 5K.
My first 10K was 56+ on a flat course. I pretty quickly got my time
down to 48 on an extremely hilly course (Georgetown 10K. Do they still
run that one?) You'll do likewise as your weight comes down, your
conditioning improves, and you learn the ins and outs of running a 10K.
I gather you've learned, for example, the consequence of starting out
too fast - a mistake I've made and paid for several times. Once, I ran
the first mile in 7:15, realized that was way too fast and slowed way
down. But the damage was already done. The last mile was almost
impossible.
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| Re: Race Report: Capitol Hill Classic 10K [message #1073774 ] |
Sat, 03 June 2006 15:30 |
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John B. <johnb505 [at] gmail.com> wrote:
> Craig Pennington wrote:
[snip rambling RR]
> My first 10K was 56+ on a flat course. I pretty quickly got my time
> down to 48 on an extremely hilly course (Georgetown 10K. Do they still
> run that one?)
I think they last ran that in 2002. It doesn't show up on any calendars.
> You'll do likewise as your weight comes down, your
> conditioning improves, and you learn the ins and outs of running a 10K.
I'm happy with my current performance on 5K, 5M & 10M -- the 10K just
seems an odd distance to me. More practice.
> I gather you've learned, for example, the consequence of starting out
> too fast - a mistake I've made and paid for several times.
Well, if by learned you mean that I have taken the message to heart to
such an extent that I won't do it anymore -- well, we'll see.
> Once, I ran
> the first mile in 7:15, realized that was way too fast and slowed way
> down. But the damage was already done. The last mile was almost
> impossible.
In the CHC, the last mile is a fair down, around and uphill, then a
sprint. That uphill is a killer even if you don't go out too fast, I
suspect. But I am looking forward to it next year.
Thanks to everyone for their responses.
Cheers,
Craig
--
Corollary to Clarke's Third Law:
Any technology distinguishable from magic is insufficiently
advanced.
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| Re: Race Report: Capitol Hill Classic 10K [message #1073782 ] |
Sat, 03 June 2006 19:40 |
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"Craig Pennington" <cpenning [at] milo.org> wrote in message
news:cfc8l3-ip6.ln1 [at] nazg.milo.org...
> John B. <johnb505 [at] gmail.com> wrote:
>
>> Craig Pennington wrote:
> [snip rambling RR]
>
>> My first 10K was 56+ on a flat course. I pretty quickly got my time
>> down to 48 on an extremely hilly course (Georgetown 10K. Do they still
>> run that one?)
>
> I think they last ran that in 2002. It doesn't show up on any calendars.
>
I think that one's toast. Too much neighborhood opposition.
It's getting harder & harder to have races on DC streets.
The West/East Potomac Park courses are going to get worn out!
bj
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