Julie's Mercer 10K Report

Julie McNamara-Dahl’s Race Report – Mercer Island 10k

3/25/07

Pre-Race Meal

2 hrs before the race: White bagel with 2 or 3 oz sliced turkey sandwich meat and cream cheese. Coffee
3 cliff shot blocks half hour before race. Coffee

Race Nutrition

None
Water at aid stop only

Final Time

Chip time: 59:19.3

Average HR

170
Mile 1: 165
Mile 2: 168
Mile 3: 170
Mile 4: 171
Mile 5: 176
Mile 6: 185
Last .2 miles: 192

Pace

9:33

Max HR

MAX HR: 195bpm

Pace the First 3 miles

Mile 1: 6.0mph Elevation: 79 ft
Mile 2: 5.9mph Elevation: 122ft
Mile 3: 6.0mph Elevation: 120ft
Mile 4: 5.7mph Elevation: 176ft
Mile 5: 6.3mph Elevation: 155ft
Mile 6: 7.0mph Elevation: 120ft

Almost! I haven’t kept in one central place a list of the 10k’s I’ve done over the years. I did some research on my online race results and found my finish time for the October, 2003 Dawg Dash was 59:10, so I got within a whisker!

Comments

I felt like I was holding back almost the whole race. I had to constantly tell myself to slow down so my HR wouldn't go too high. I speed walked on almost all the big hills until near the end. So from a process perspective, I felt like I ran a really controlled race. What I am wondering now, is what HR should I be running at to get optimal benefit/speed? I felt like I could sense a change coming over me with the lactate kicking in at about 175 or 176. 174 seemed to be okay. I definitely followed your plan for saving myself on the uphills and running like crazy on the downhills. For the last 2 miles I passed lots and lots of people - no one passed me until the final feet one or two people did. I wonder how much lack of warmup played into things? After the picture and final potty break I only got 4-5 minutes max of warm up. I had a massage Sunday afternoon and it felt heavenly. I have some stiffness today (day after) in various spots, but nothing too bad.

This website is dedicated to the sport of triathlon, particularly in the Pacific Northwest. Jill Fry is a triathlon coach and an athlete who competes in triathlons ranging from Sprint Distance to Ironman. Jill and many of her athletes and friends have also formed a team, Team JFT². Information on Jill's coaching services can be found under Coaching Services & Info. On this site you will also find a large number of personal race reports, as well as event reports, with many event-specific photos.