Capitol 10k Race Report 3/27/11

Drove up to Austin on Saturday got there at 4pm. Checked in to hotel and picked up my package. Went for a run at Lady Bird Lake and when I got back ordered some Chicken Alfredo from Olive Garden. I got back to the hotel at 8pm and ate. Finished Dinner at around 8:30 and then dipped myself into an ice bath. Slept at 12:00a.m. and woke up at 7:00 two hours before race time.

Did 3 mile warmup


I got 8th place out of 23,000 runners with a time of 31:50 for the 10k Splits (5:09,5:06,5:16,4:57,4:59,5:10 dunno the .2) hard work is paying off!


Then did a 10 mile run at 6:40 pace!


21 DAYS to the Boston Marathon. This time indicates that I am ready to run a good Marathon! I can't wait!




Top 10 Individuals for the Men

Scott MacPherson 00:29:58 (Austin TX 10K TIMED Overall) Joe Thorne 00:30:54 (Austin TX 10K TIMED M 25-29) Alejandro Ruiz 00:31:00 (Elgin TX 10K TIMED M 20-24) Chris Gowell 00:31:10 (Austin TX 10K TIMED M 25-29) Scott Rantall 00:31:21 (Austin TX 10K TIMED M 25-29) Matthew Kutugata 00:31:29 (Austin TX 10K TIMED M 20-24) Erik Stanley 00:31:39 (Austin TX 10K TIMED M 25-29) Benny Rodriguez 00:31:50 (Laredo TX 10K TIMED M 30-34) Jose Munoz 00:31:56 (San Antonio TX 10K TIMED M 25-29) Daniel Lanzillotti 00:32:04 (Austin TX 10K TIMED M 25-29)

Top 10 Individuals for the Women

1. Allison MacSas 00:34:52 (Austin TX 10K TIMED Overall)
2. Chris Kimbrough 00:35:22 (Austin TX 10K TIMED Masters)
3. Sarah Madebach 00:35:36 (Austin TX 10K TIMED F 25-29)
4. Liz Shelton 00:35:50 (Buda TX 10K TIMED F 30-34)
5. Kara June 00:36:09 (Austin TX 10K TIMED F 25-29)
6. Clarence Slim Hosey 00:36:10 (Austin TX 10K TIMED F 35-39)
7. Gaby Anciola 00:36:26 (Coupland TX 10K TIMED F 16-19)
8. Dacia Perkins 00:36:33 (Austin TX 10K TIMED F 20-24)
9. Tia Martinez 00:36:51 (Cedar Park TX 10K TIMED F 20-24)
10. Tenille Hoogland 00:37:50 (Austin TX 10K TIMED F 30-34)

March 27- April 2

Sunday:

First workout: 3 mile warmup 10k @31:50 10 miles cooldown at 6:40 for a total of 19 miles
Second workout: 8 miles @ 7:30 pace

Total miles for the day 27

Monday: 12@7:15 temp 76

Tuesday: Tale of the tape: 7 mile warm up 2x3@marathon pace 5:38,5:34,5:39, 1 mile off 7:25, 5:39,5:41,5:38, 1 mile cool down total miles: 15 (So many of our DREAMS at first seem Impossible, then they seem Improbable, and then when we Summon the Will, they soon become Inevitable.- Christopher Reeve)

Running on tired legs had to get the workout out of the way !

Temperature: 81

Wednesday: 11@7:45 temp 73

Thursday: 13@6:55 and 1@5:53 Total: 14 temp 86

Friday: 10 @6:50 temp 87

Saturday: 8@7:40

My Boston Marathon bib is #141

26 days away from the Boston Marathon my bib number is #141. Bib numbers are color coded. Red bibs (numbers 101 - 8,999) are assigned to Wave 1 (10:00 a.m.). White bibs (numbers 9,000 to 17,999) are assigned to Wave 2 (10:20 a.m.). Blue bibs (numbers 18,000 +) are assigned to Wave 3 (10:40 a.m.). 

The 115th Boston Marathon is on April 18, 2011!


If you want to follow me: TEXT - Simply text the word RUNNER to 345678 using your US mobile phone. You will then receive an sms text response with instructions on how to submit a runner’s bib number. (Message and data rates may apply. You will be opted in to receive four messages during the race. Send STOP to quit. Available on participating carriers AT&T, Alltel, Boost, Nextel, Sprint, T-Mobile, US Cellular, and Verizon.)

March 20- March 27

Sunday: 12@6:45 8@5:55 1@7 20 mph winds...it suck!
Total 21

Monday:
5@8:00 min pace@6:00a.m.
10@7:15 pace at 7:20pm

Total 15

Tuesday:
6@6:55 min pace at 5:40 a.m.
2 miles 7:17, 7:24 easy 2 miles 5:43, 5:40, 1 off 6:51, 2 on 5:44, 5:39, 1 off 6:54, 2 on 5:45,5:45, 1 off 7:01, 2 on 5:41, 5:39 1 off 7:12 - Total miles 14 Total time 1:28:20   6:20 pace

Total 20

Wednesday: 11 @6:59

Thursday:
5 @ 6:45
11@6:45

Total mileage 16

Friday: 12@7:04 pace

Team Mizuno Texas

Our Team Mizuno Texas jackets just arrived for Capitol 10k in Austin, Texas! Take a look! :P

March 13 - March 20

Sunday: craptastic 20 miles :/ but it was done! :P

Monday 34 days till Boston 6 miles in the a.m. and adding some miles in the evening. 10 miles @8pm for a total of 16

Tuesday:  18
5 easy miles in the a.m.
13 pm 1 mile warmup with 10 miles 5:58,5:56,5:55,5:55,5:57,5:52,
5:54,5:58,5:58,5:36-59:07 winds@15mph pretty bad on some areas...(Ganas. That’s all we need is ganas -Escalante) 2 mile cooldown


Wednesday: 5 in the morning @6:58pace and 10@7:15pace = 15 miles


Thursday: 7 mile warm up 8x1000 (flat 3:13, rolling hills 3:13, uphill 3:16, uphill 3:17, uphill 3:16, uphill 3:19, flat 3:15, flat 3:10) 3 cool down Total 15 miles 


Friday: 6@6:55


Saturday: 10@6:25
7@6:55


Total miles this week: 107

March 6 - 12

Sunday:18- 2hrs
Monday: 12- 6:55
Tuesday: 14 Tale of the tape: 3 mile warm up 4x2miles (5:27,5:32)-10:59, (5:34,5:31)-11:05, (5:23,5:28)-10:51 (5:32,5:26)-10:58 with 3 min jog between sets 3 mile cool down TOTAL Mileage 14..... Knock Knock Knocking on sub 2:30 door..
Wednesday: 11
Thursday: ‎1 mile easy knocked down 10 miles (5:43,5:44,5:40,5:42,5:40,5:38
,5:42,5:42,5:43,5:35 total time 56:49) 3 miles easy total mileage: 14 miles. Everything is falling into place, only 38 days till the Boston Marathon! Feeling Saucy!

Friday: 15 easy
Saturday: 8 miles easy


Total Mileage: 92 mpw

Feb 27 March 5

Miles: This week: 0.00 Month: 62.00 Year: 734.20

Sat, Mar 05, 2011 Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 10.00 0.00 0.00 0.00 10.00 10 in 1 hr 20 min Add Comment Fri, Mar 04, 2011 Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 3.00 10.00 0.00 0.00 13.00 ‎2 mile warm-up 10 mile@58:48 1 mile cool-down total 13 miles.. Feeling GREAT! Add Comment Thu, Mar 03, 2011 Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 10.00 0.00 0.00 0.00 10.00 10 - in 1:18 Add Comment

Wed, Mar 02, 2011
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00
Nothing bugs me more than the excuse "I don't have time." 16 miles@6:55 I DID HAVE TIME!
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Tue, Mar 01, 2011
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00
Nobody ever drowned in his own sweat. ~Ann Landers (6 miles easy then 7@5:55 for a total of 13 miles)
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Mon, Feb 28, 2011
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00
12@7:15
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Sun, Feb 27, 2011
Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
23.00	0.00	0.00	0.00	23.00
Just you and the ground. Nothing fancy. No excuses. 23 miles done in 2 hr 43 mins avg pace 7:05 (First 6@7:45 Next 17 in 6:25-6:55) Have a great Sunday!

Total Miles for the week: 97mpw