Race Result

Racer:	Fabrice Guillaume
Race:	Capitol 20 miler
Date:	Sunday, September 27, 2009
Location:	Alexandria, VA
Race Type:	Run - Other
Age Group:	Male 30 - 34
Time:	2:23:44
Overall Place:	11 / 291
Age Group Place:	3 / 51
Comment:	Good training EZ race

Race Report:

This race was a training race that Scott, Isi and I are doing in view of qualifying for Boston in our Philadelphia Marathon.
This is a low key race and we were not planning on racing it for a time.

Scott and I had planned to go at an easy pace until mile 14 and then drop the hammer.
We executed this plan which actually worked very well, finishing strong the race with good sensations.
Isi stayed with us part of the race and we chatted most of the first 10-12 miles.
We then picked up a bit the pace mile 12-13 until the final turn, then we switched to Tempo mode.
Scott and I finished almost together, 11th and 12th around 2:24, and Isi finished shortly after in 2:31. great Training workout for Team FeXY today!

More details:
Final Time: 2:23:44 (this is the time to get me to a boston qualifer @ 3:08)
Pace: 7:11 (Average, first 13 miles @ 7:30, last 7 miles @ 6:45)
Rank: 11th overall (out of 291 - yes small crowd hence the rank), 3rd 30-34 AG (out of 51)
Weather: humid, a bit of rain but good conditions overall as we did not suffer from the heat. However we did sweat quite a bit.

Laps:
Mile 1&2: 14:55 / 149
Mile 3: 7:27 / 148
Mile 4: 7:36 / 149
Mile 5: 7:36 / 146
Mile 6: 7:22 / 148
Mile 7: 7:30 / 149
Mile 8: 7:42 / 150
Mile 9&10: 14:41 (7:20) / 152 * 1 gel
Mile 11: 7:10 / 154
Mile 12: 6:58 / 1538 * picked up the pace too soon, we slowed down a bit
Mile 13: 7:13 / 158
Mile 14: 7:02 / 157 * Turn around mile 13.5, felt very good. Start pushing with Scott and we start passing a few people ahead.
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Mile 15&16: 13:33 (6:46) / 159 * Tempo mode, keep running relaxed but 6:50 or below pace now, 0.5 gel
Mile 17: 6:55 / 158
Mile 18: 6:34 / 162 * drop the hammer last 3 miles, felt great, Scott trailing just behind
Mile 19&20: 13:26 (6:43) / 162