Miles to Health

Saturday, May 2, 2009

Celebrate Nursing 10k

I woke up feeling fine, nothing hurts and much better running mojo than last week even thou I went to bed late due to having screaming teenage boys late into the night in my house. I wore my Brooks running Skirt and red Akron Marathon HM long sleeve Brooks top (this was actually a conversation since most people either didn't know about the half or have been wondering about the course. Had a slice of Arnold's Soft Honey Wheat bread and made a mix of ZizZazz tangerine + Amino Vital Endurance lemon lime energy drink to go since I had to made a pit stop at Giant Eagle (grocery store) to send Money to my Sister-In-law using Money Gram.

Left the house about 7:15 and finally got to the race site about 8:30, the cops were already out direct traffic and the volunteers were also out in bright orange Tee shirts making sure we got to the right place. The sign in was inside the learner buidling and we were able to use real restroom, picked up my race packet with no problem and put my name on the raffle ticket for door prizes. The goody bag was a nice Cleveland Clinic fabric shopping bag and it came with a lot of free samples from a Curves package.

I did a 1 mile warmup running around the parking lot, I had to explain to the lady helping out with parking why I was running before a race. After the warmup, did the dynamic flexibility stretches. The race started promptly, I think Hermes is really good about that unless something usual was happening. The cops did a good job controlling traffic, and the volunteers were out in full force to make sure we didn't get lost. The water stop were really well manage, I took water at 2 of the 3 stops even thou I never really drink in races under 1 hour but they had it perfectly setup I didn't miss a step. Weather was perfect.

I had my virtual trainer on the Garmin set for a 9min/mile pace and by the end of the 2nd mile I was trailing badly and I know I have to start picking up the pace, I did a quick check of my body nothing hurts so why was I running slower than what I know I was capable of, so my mantra became "Nothing hurts so move your legs" a couple of time with some explicit. :) and then it changed to "Legs don't fail me now".

By mile 4, I noticed a lady behind me and realize she was using me as her rabbit and I decided to have fun by challenging her, by mile 5 I noticed she was slowly so I slowed down long enough to let her pass me which she did and then I proceed to chase and pass her knowing she will take the bait to chase which she did and we proceeded to run the last mile as our fastest, I came in slightly ahead of her, we high five at the end and she thanked me for helping her keep her pace, that was a surprise. She also introduced me later to her husband and mother telling them I wa her rabbit. I was aware of 2 slight downhills but not the hill, the course was nice and I guess it is new for this year some old timers didn't like the fact that they weren't running in the park.

Did a quick 1/2mile cooldown then went to get water, apple and the most sinful cheesecake brownie that was probably the equivalent of the 730 calories I just burn running the 10k, but it was worth it.

The virtual training partner on Garmin is really a very good tool, am I really will be planning to use it more often.

Sara decided today not to run the race claiming she wasn't fast enough, this was going to be her longest distance to date and I think she just psyhed herself out, oh well.

Route:--Elev. Avg:803 ft
Location:East Cleveland, OHElev. Gain:+0 ft
Date:05/02/09Up/Downhill: [+364/-364]
Time:09:01 AMDifficulty:2.7 / 5.0


55 F temp; 46% humidity

55 F heat index; winds S 6

Distance: 6.07 miles

Speed:6.8 mph

Pace:8' 46 /miHeart Rate:166 bpm (Avg)
180 bpm (Peak)
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
19' 14+0' 286.5-0.4161+114 ft
29' 21+0' 356.4-0.4163+85 ft
38' 47+0' 016.8-0.0165+39 ft
48' 16-0' 307.2+0.4165-36 ft
58' 24-0' 227.1+0.3168-88 ft
67' 50-0' 567.7+0.8170-121 ft
end7' 37-1' 097.9+1.01720 ft
Versus average of 8' 46 min/mile

Posted from

Official Result

Elizabeth S  1121  53:08.39    53:20.15    00:11.76    8:34/M

A) 8:36 (Based on my training profile from Brain Training for Runners)
B) 9:00 What I put in my Garmin because it is in the middle
C) 9:11 (Based on calculation from McMillian using last week 10 miler result)
D) 9:33 (Faster than last week's pace)

Age group 2/4
Overall 52/104

I checked at the raffle table and realized I won prize #12, didn't know what any of the prizes were, just dropped my raffle ticket in, so prize #12 was an extra large ofificial NFL browns polo shirt and $10 gift certificate to Dick's Sporting Goods, so for $18 entry fee I did pretty good.

The biggest surprise was that I came in 2nd for my age group and got a medal

Got home and did Barry's Bootcamp Mission Specialist Lower Body Beginners and Advanced, also did the Beginners Abs for a total of 36 mins, finishing up with 10 mins of replenish stretch from Kathy Smith Ultimate Sculpt. Ended it all with a cold soak in the tub.

1 comment:

Graham said...

YEAH Elizabeth!! - Congrats on the AG award and such a great finish time! Amazing sometimes what running mantra's can do for you...

And great job in keeping the other runner moving and motivated!

You'll have to let me know what other races you're planning on doing. I re-agrivated my plantar fasciitis over the weekend, but hopefully it'll be better by the end of the week or into next, so once I figure out what races I'll be doing maybe we'll finally be able to meet up.