Race Report: Crim 10 Mile
Last month I lined up for the Crim 10 Mile race in Flint, Michigan. This was the first time I’ve run the race, and I had a great day.
Official Results
Chip time: 1:06:47
Average split: 6:41/mile (photo shows Garmin splits data)
Place: 155th overall/ 20th female/ 6th age group (35-39)
Training
I had the Crim in mind since the spring and worked some longer runs in my schedule over a few months. I did several 10 milers and one 12 mile run (the week before the race). Throughout the summer, my weekly mileage was around 30miles per week (+/-5 miles) with 1 workout a week, pilates and strength training. This is the first year in a while that I’ve put an emphasis on making my runs longer, and this really helped me in the crim. Leading up to the race, it really didn’t seem like much to do an easy 8mile run, whereas back in the spring 8 miles would have felt like an eternity.
My training log is published on my website here.
Goals
For this race I had two “levels” for my goals:
A Goal: average sub-7:00/mile
I had done this once in a hard training run about 6 weeks prior, when the weather was very cool. Since then I’d done only easy paced long runs of 10 miles, and most recently had really suffered in my 12 miler the week before race day. That being said, these long runs were done in the humid, hot weather of late morning in mid-summer.
A+ Goal: average sub 6:51/mile
This is the pace needed to run sub-90min in the half marathon. really would like to do a sub-90 half again, being able to hold that pace for 10 miles would be a good step along the way to reaching that goal. I thought this would be possible if I was having a great day, but certainly not on an average day.
Success
I clearly had a great day at the Crim. I was quite comfortable through halfway and in the second half started to work my pace faster and actively try to move past runners who were ahead of me. I really hammered the final mile and my last 5k (which included downhill segments) was faster than the 5000m I ran on a track just a few weeks prior.
To me, this indicates not only that I had a great day at the Crim but also how tough a day I had in the 5000m. This kind of inconsistency is currently part of my running experience and I take each day as it comes. Read more about that here.
Recovery
I had often found that when I feel GREAT and run fast my recovery takes a lot longer. This was absolutely the case after the Crim. My legs were trashed and sore. It was a full 2 weeks before feeling good and snappy again. (On the other hand, when I feel awful, flat and just can’t get my legs going, the recovery is quick because I wasn’t able to actually push myself hard.)
Related blog: Post-Race Recovery: Factors to Consider
The Crim Experience
I really enjoyed this race course. It was a big loop with rolling hills (nothing very steep) which went through several pretty neighbourhoods. There were many local people out cheering, playing music and dancing. The energy was good and fun. There were several hydration tables, I noticed many porta-potties along the course and everything seemed very well organized. Would definitely run this event again!
Two negatives for me were:
Inadequate porta-potties at the race start. I waited for 30minutes and had to abandon the line in order to make it to the start on time. Fortunately a very kind employee in a nearby restaurant allowed me to use their restroom after I literally begged. I made it to the start with less than 30 seconds to spare before my wave went off.
No race photos. I saw several photographers along the route but there wasn’t a single photo when I searched my bib number or name. Not even a finisher photo.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
100% Individualized Coaching.
Discover Your Potential. Inquire now!