Run
Comments: Splits: 6:19 6:48 7:17 7:18. This is one of those odd courses where you shouln't have a negative split because the first half is much faster than the second half. Even though it was 9AM, it was getting hot! Paced well for the first mile on the downhills; kept a good quick cadence for the second mile; third mile my stomach started hurting (probably because I didn't eat much); right before the final mile I popped a caffeine gel as planned, stayed conservative on a decent length and grade climb and probably should've gave it a little more in the last half mile but for whatever reason I was just content with beating last years time. What would you do differently?: Last year I ran a 28:14; this year a 27:52. Although this is one of my favorite local races, sadly it's a "C Race". At mile 3 I felt my quads (and I rarely feel my quads) due to my bike yesterday, and the day prior I was doing a tempo run. My running volume compared to last year is much much less as I am biking and swimming too, so all in all (even though I really want to) I am not going to beat myself up. I beat last years time. I know if I were not swimming and biking, and if I were doing track work and focusing on short distances, and if I targeted this as an "A Race" (which I'd like to do one year, I know I have a top 10 finish in me. One day. Sigh. Post race
Warm down: Cheered my friends on. What limited your ability to perform faster: This is a "C Race". Instead of donning my racing flats, I wore my ultra-light trainers. Although my running flats make me a couple of seconds faster per mile, they leave my calves sore for up to five days sometimes. Like somebody said to me, "Keep my eye on the prize." The prize is a 70.3 finish line... not a 4-mile finish. Event comments: The run around Lake Ronkonkoma is one of my favorite local races. Four miles is a perfect distance, it's a scenic and fast course, and it's just a simply a fun local race that is well run and executed. Last updated: 2008-03-10 12:00 AM
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United States
88F / 31C
Sunny
Overall Rank = 24/331
Age Group = M30-34
Age Group Rank = 3/13
This was a 9AM race which was nice. Slept in and didn't get up till 6:30AM. Waffle, coffee, homemade oatmeal cookies.
.74 mile slow warm-up with my friends Bill and Mark (msailer). Lake Ronkonkoma is so georgoeus. I took in the views from down by the pavillion.