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USATF National Club Cross Country Championships - Run


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Bethlehem, Pennsylvania
United States
USATF
37F / 3C
Overcast
Total Time = 34m 6s
Overall Rank = 232/255
Age Group = 65-69 F
Age Group Rank = 3/6
Pre-race routine:

Drove to Bethlehem on Friday, carpooling. 3 1/2 hours from Ithaca. Went directly to the course & did a run-through. Did SR Standard Warmup but did not do either Cannonball or Myrtle, or even stretch. It was about dark when we finished running.Checked into the hotel, 5 women in the room. Went to packet pickup, then dinner, then the technical meeting, then back to the hotel for bed. Got a pretty good night's sleep. Up at 5, did my tai chi, had breakfast of oatmeal & yogurt about 6:30. Had 2 cups half-caff, my treat on race days. Left for the venue at 8:30. Ate 1/2 Hammer bar at about 9:00. Hammer caffeinated gel at 10.
Event warmup:

Did Standard Warmup Routine and then at 9:30 ran 2 miles easy, then 4 x (25" strides + 90" jogging recovery.) At 10:00 team had to be checked in. Then just stood around trying to be warm until race start at 10:30
Run
  • 34m 6s
  • 3.74 miles
  • 09m 07s  min/mile
Comments:

My top goal was not to be dead last like last year! To that end, I went out a bit faster than usual to get ahead of a few people. Once I got ahead of them, there was only 1 person I was "racing", although she was only in her 50's. We traded positions several times & in the end I was two seconds ahead. There was a pair of women in their 70's just ahead of her that I was hopeful of catching, but it never happened.
My GPS is still in repair, so I could monitor only HR, which I did throughout. I kept it pretty much where I wanted it, a hair more aggressive than in previous races. It's pretty hard to run cross-country by pace anyway because of the variability of the terrain.
I guess I did a good job, because my time was a substantial PR, and this time I know the course was accurately measured. I felt strong throughout, running near or at threshold, with enough left at the end for a serious push the last half-mile. Nothing hurt.
What would you do differently?:

I think I'm on the right track. I just need to continue my training program, especially including all the hip flexibility & strength.
I also am gaining confidence to push myself harder, and can still do more in that direction.
Post race
Warm down:

Ran easy about 1.6 miles with Lorrie; didn't feel so dead during that as at the last race. Had Recoverite & recovery bar. I wanted to do my Core Routine & stretching, but there was a lot of wandering around trying to get everyone together for a team photo. When I realized I was 3rd in my AG, I was determined to get my medal before leaving. I had to wait around over a hour to get it, and there was really no place to do my exercises. It was also freezing cold & very windy.


What limited your ability to perform faster:

Just need more training!


Event comments:

This was a much bigger race than last year at Bend, and I was especially inspired to see so many women running even older than me. There were 6 in my AG, 7 in 70-75, and 6 in 75-80! Three of the 70's and 2 of the 75's were faster than me!
While waiting around to get my medal, I had a good time educating couple of young women volunteers from the Lehigh track team who were were totally clueless about the history of women in running. I told them about Kathrine Switzer story & life.. They were astonished & appalled that there was a time when women weren't allowed to run.
I also got to see a bit of the later races, men's masters & women's & men's open. I had a moment when I really felt the beauty of cross-country racing, and also was a bit overwhelmed by perceiving that the many hundreds of people there, both runners & spectators, all love running.
I had a good season overall, and hope I can do it again next year. (But not Nationals, which will be in San Francisco. Too much $$)


Profile Album


Last updated: 2014-11-07 12:00 AM
Running
00:34:06 | 03.74 miles | 09m 07s  min/mile
Age Group: 3/6
Overall: 232/255
Performance: Good
splits: mile 1: pace 9:07; average HR 139 (zone 4) mile 2: pace 9:39; average HR 142 (zone 4) mile 3: pace 9:21; average HR 144 (threshold) last 3/4 mile: pace; 8:05 average HR 146 (zone 5a) Hit zone 5b for 35 seconds in the last 1/4 mile.
Course: This was the cross-country course at Lehigh University. It had 2 "hills", one after the other in mile 3, but they can't compare to the hills we have been running. Surface was ideal: grassy but not spongy, firm but not frozen.There was 1 muddy patch.The course had a few features--cornfields, sculptures-- but wasn't as pretty as around here. It was well marked and a fairly fast course for cross-country.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5] 4

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2014-12-14 1:01 PM

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344
10010010025
Spencer, New York
Subject: USATF National Club Cross Country Championships


2014-12-14 2:34 PM
in reply to: #5074493

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Royal(PITA)
14270
50005000200020001001002525
West Chester, Ohio
Subject: RE: USATF National Club Cross Country Championships

Well done!!  Excellent race!

2014-12-15 5:55 AM
in reply to: QueenZipp

New user
560
5002525
Key West
Subject: RE: USATF National Club Cross Country Championships
Nice job! I've never run a cross country course, but I know it is tougher than a flat road course. Your time was great! Keep at it. I am 60 and still improving my times too. Feels good and always a little ego boost to beat a younger runner.
2014-12-15 6:32 PM
in reply to: topolina

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Seattle
Subject: RE: USATF National Club Cross Country Championships

Great job, man! 

I was bummed to not be able to make it this year (I ran a marathon the weekend before)

 

2014-12-15 6:53 PM
in reply to: Asalzwed

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538
50025
Brooklyn, New York
Subject: RE: USATF National Club Cross Country Championships
Great race, thanks for the inspiring effort

Age Group 65-69 and throwing up a quote like this: "I also am gaining confidence to push myself harder, and can still do more in that direction."

I just love hearing stuff like that. Congrats
2014-12-16 5:30 AM
in reply to: TJHammer

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Expert
1439
100010010010010025
Tallahassee
Subject: RE: USATF National Club Cross Country Championships
Congrats on qualifying and the PR. Well done. Thanks for taking the time to post your race report!


2014-12-17 6:28 AM
in reply to: #5074493

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Expert
1384
1000100100100252525
Charlottesville, Virginia
Subject: RE: USATF National Club Cross Country Championships
Congrats Deb - super results! 3rd in Nationals - wow! What a cool event to be part of - love hearing about all the upper age group runners! Thanks for sharing your report!
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