Race Recap - Cherry Blossom 10 Mile 2022
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- Опубліковано 5 кві 2022
- The Cherry Blossom 10 Mile is a bucket list race that I was thrilled to run in 2022. The trees were in bloom, the weather was perfect, and also, there was a race of course. This is my recap of a long overdue 10 mile PR.
0:14 kit
3:08 Warmup
7:21 5k
10:26 A goal 65 minutes
12:52 10k
15:52 15k
23:57 Finish line
27:31 DC is a running town
28:31 ready for another sub 3 attempt
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Running footage shot on:
GoPro Hero 10 Black (paid link)
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The charity runner of the week is David Gillaspie, who is running the Chicago Marathon for Lurie Children’s
Marathon Team. I've donated $100 of my own money and I hope you'll consider donating even just the minimum amount to support a fellow runner
give.luriechildrens.org/site/...
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Love these recaps. Your experience helps the rest of us become better runners
I can never get used to all the mix and match of the metric and imperial systems in the US. It’s a 10 mile race yet we are seeing 5K and 10k signs, and then everyone is discussing their paces in terms of miles 🤣 It’s so confusing...
5ks and 10ks are still raced in the states. They are also very common benchmarks and distances. When it comes to speed rarely do we use km/hr in a vehicle it’s always miles per hour just like our roadsigns and since all our lives has been mins per mile it’s just easier to keep that as a speed metric.
To add to the fun, we do a lot of 400 and 800 meter repeats, while also having coaches then give mile repeat plans-same coaches. It seems normal to us, yet point is well-taken and a bit of a dope slap😂
Yea try the math while running at speed.
Re: 2 gels, I just happened upon a live BITR Q & A with Meghan Featherstone (runner nutrionist) and she said most people under-fuel, and if you can tolerate it, she recommends fueling every 30 minutes! I come close to that myself, being lucky (so far) in the GI dept. so I appreciated that corroboration. I think individual metabolism is also important to consider.
Fueling also includes hydrating which he skipped for this race. Taking those carbs without water will dehydrate you further
@@bighammer3464 enough to impact performance in a ~ 1 hour race?
@@bighammer3464 Good point in general, but in a shorter race like that, Maurtens are ok w/o water at the same time if those are what he used, and some others are also not very viscous.
@@levandmarthapolyakin-aaron2183 it’s not necessarily about the type of gel taken. It’s that carbs are taken at all. That’ll sit in your stomach and to process the carbs it takes water. This water is coming from somewhere and it’s water your muscles can’t use. For a 1 hour race most people are fine not taking either as long as they start hydrated. If he was planning on not drinking then it probably would have been better to take a gel right before the start down it with water and off you go.
I like to have water with gel just because it helps wash it down 💪
Thank you so much for sharing your experiences in such detail.
Thanks for watching! I’m never sure if I should just make it super short. I’m glad people like the full detail
The more you share, the better for us to learn. Great race recap 👍🏼
At least in my personal opinion, never worry about making the race recaps too long, Mike! I love this long-form, insightful commentary. Makes for great video content and also helps inform my approach to races as I’m newer to the race scene. Love these vids!
Great recap ! That hill at 9.8 was a welcome climb ! I much prefer a hilly course vs. flat flat flat ..gunned it up that hill with a big smile and made it through the finish fast !
I always dump the tank going up that last hill, but love this course, my 10 mile PR is pretty much always set here. Fast and flat course, glad you enjoyed! DC is very much a running city, if you're ever interested in doing a marathon here I'd strongly recommend doing Marine Corps Marathon :)
Wow!
Dc is not a good place for runners.
I brought 2 gels too. I dropped one so I was super thankful for the extra preparation!
Way to go with this PR! Loved the mental toughness self-talk bit.
I also raced it and had a blast! This is the first time I watch your race recap which I can directly relate to my own race experience. Thanks for going into such a detail.
i had fun too! so many more people than i expected
Thanks for sharing your Cherry Blossom race experience! It's my nigh-hometown race since I live in the MD burbs. That hill surprised me too on my first attempt!
Congratulations on the PR! Fabulous recap. Love all the detail and view on the thought-process around it all. Gorgeous course. Love those cherry blossoms. Not really the point, but the Soldier Field 10 miler is a fav and it's back in-person this year.
Love these recaps
I ❤️ur race recaps … sooo much helpful info !!!!
“This is how it’s supposed to feel, the pain is just a metric”.
I felt that lol
Awesome review! Loved the detail 👌 Congrats on the PR!
Congratulations on your PR. That’s awesome. And great video. I appreciate all the detail. Thanks!
Great recap - and congrats on your new PR!!
Thank you for sharing this detail with us and WELL DONE MIKE
Congratulations, glad to see this time you feel on top.
Awesome recap! Hope to see you again next year! 👍🏽
Thanks for this beautiful race recap. The details are always welcome-more is more when it comes to your race videos! Re. hotels for Grandma’s. If you can stay at one of the hotels on the Lake right in “Canal Park” we find it’s ideal for race weekend. The finish line is right in front of The Inn on Lake Superior (my favorite) and a few other hotels next to the Inn are also right on the lake. You can walk everywhere you need to go from the Inn. There’s a beautiful Lakewalk ready made for a shakeout run.
Congrats on a great race! 🎉 Grandma's was such a cool experience last year and I can't wait to do it again this summer. Would be great to see you up there!
Really enjoy the recap and great job out there homie 🤜🏾🤛🏻
The best story teller of runner.. Thumbs up kofuzi 💪🔥
Great job with the race and recap. The cherry blossoms are such a good sight. I miss running in DC/Arlington. It’s running scene is great.
Meaghan: “You can” Kofuzi: “and I won’t” 😂
Really amazing there Mike. I believe you are on a training up right now I say yeah. Ride it out. Some of the best races I have had have been on that kind of back to back kind of running and racing. Just know it can’t go forever you will need to take a bit of a rest and then hit it again.
Great performance and video
Thanks! Interesting
CONGRATULATIONS on your PR!
Congrats! Great execution!
Congrats on race! And love the cruise control example, my pet peeve on the highway. That and monopolizing the passing lane thinking you’re going “fast enough” (left lane).
awesome PR kofuzi! the race looks awesome, would love to run it one day
"Pain is just a metric".. I love that! Looked like you had a great time! Son and GF had a blast, and i will love to run next year. Enjoyed the video!
it was so much fun!
Beautiful race! 2 gels are perfect!
awesome race recap 👏
You've convinced me to run this next year. I'm surprised I haven't seen a Marine Corps Marathon video review by you. Some of the same great areas here (minus blossoms) in addition to others, like Rock Creek Park and Georgetown. And they even have (I have read) psychologists out there at Hains Point. Nice you keep the running engines fired up in Feb/March in Chicago, I find it hard, but maybe next year this will be a good motivation to do so. Thanks for posting this.
"The best day ever"!! Congrats on the huge PR! Another race you can put on your radar is the Marine Corps Marathon - usually in October which may not work for you since you do Chicago yearly. Food for thought!!
Great recap, I also practice the mantras throughout training, really helps keep you focused. I'm spending a bit ~more time out there than most walk/running and it helps keep me motivated to the finish. I guess now you should add Peachtree to your list. 😊
Great race!
Should definitely come back to dc and try and run the marine corps marathon in October its an amazing race
Nice work!
great pace!
Great race - was fun being able to give you a High-5 after the race at the finish line!
thanks Tom!
Great video
Yeah Grandma's Marathon. I chose that as my peak race this year. Also trying for sub 3. It would be so cool to see you up there!
Great Job! I love running in the DC area and will be running the Parkway Classic, another 10 miler, in a couple of weeks. Both DC and Arlington, VA are in the top 10 fittest cities in America and they love to run
Yea add all those cities together doesn’t add up to a good place to run.
2 gels sounds good to me! Runners are so weird in regards to their gels and eating. Ask a triathlete and they will fuel up as much as possible! Sometimes shooting for that 80g carb/hour
Thanks for sharing this! Out of curiosity, do you plan to run the chicago marathon this year? I was drawn in the ballot and I'm very excited to go there in october.
Fueling AF
Excited to hear the experience. I joined my company’s marathon running group and I’m going to do my first marathon in December. Thanks for sharing the story!
Edit:
Which running watch do you wear?
You forgot Falmouth for the singlet.
Grandma's is awesome. I ran 2:23 there 2 years in a row. It's all about the weather conditions
Great race recap kofuzi, awesome job running a new 10 mile Pb, don’t think we have 10 mile races here in NZ it’s all km events, yo what’s going on, gooo kofuzi doing awesome 👍🥳🌳🌲🌴😀
15k races are fun, too. but the one time I ran it, I couldn't do the math correctly and got surprised when the race was over around the 9 mile mark.
@@kofuzi yeah 10k & 21k I like but just for a change would like to do a 10 miler if they were on
I'm here in DC on vacation. I'm from Portugal and I did the Washington RnR half. As expected all "metrics" were in miles. But since that race is a ten mile, is it just me or the 5K and 400m marks seems akward ?
I thought that all marks were in miles or feet 😂.
Nice seeing you on the Shake out run. Cheers 👍
Agreed.
It would lead to better times for sure.
Math is easier.
I’ve never run a 10 mile.
But the half marathon is good stuff.
That’s ok because it’s like 4x 5k.
Those pins on your shirt looked dangerously high.
good to have 2 in case you drop one or spill it. they don't weigh much ;-)
I would think if you ran that same effort in LA at Grandmas youd be under 2:59 on a perfect day without all that elevation?
You should definitely consider the 7 Bridges Marathon in Chattanooga, TN on October 16th, 2022.
Chicago Marathon is the same week.
i ate 2 gels and a pack of my daughter's gummies she gave me as i was walking out the door 🤷🏻 i was surprised by the amount of people but I listen to the StarTalk podcast and tune everyone out 😆
Sounds like some special gummies.
I don't mind taking a gel towards the end of a run or race if I think it will help me feel better post run. Better to have enough than not enough
It’s in your head
What’s the brand of your glasses?…I really like them
I love in these American races there's always some random dude running with no shirt
Running races in costumes is under done 100%
Now what’s unfair in Europe do you have girls finishing topless?
Have you ever worked with a Sport Psych?
Hi. I was waiting for your review about Forerunner 945 LTE.
next week. got some mapping to test while I'm in iowa
@@kofuzi thanks
Ko- if you are using your equipment to run slower than you feel comfortable running.
That’s saying something!
We all hold ourselves back somehow!
Not that I’m any better
Definitely not more dedicated and meticulous.
But don’t listen to the crazy guy who lives in a geodesic dome on a ranch that he met on an Internet forum.
Hello Kofuzi and community. One question: About the kit 0:14. The short tight, wear with or without underwear?
there's no liner in these half tights. so I wear underwear beneath them
@@kofuzi I'm to try use these short tight. Because of the pockets for gels. Thank you!
If I wanted to sign up for a race in my area how would I go of finding 1
google [your city] 5k
Third
Why do you think some shoe manufacturers don’t make size 15 in their super shoes? I’m interested in ASICS but they stop at 13 in the Metaspeed Sky’s
They may not think they can sale enough size 15 running shoes in that particular model so they dont go that high.
@@Swagalious689 I have to hurry when shoes drop because 15’s always sell out! Nike and Saucony will keep getting my $200+ dollars every year I guess…
It’s bull shite!
I have a hard enough time finding 12.5
It’s amazing to me that the issue of fueling for a long run is so unsettled. Humans have been running forever and we’re reasonably intelligent yet the optimum fueling strategy is unknown or at least a controversial issue. Personally I’m struggling to solve the carb or keto riddle for myself. Just seems like there should be some hard science out there to guide the search.
It’s not a riddle.
Your body is equipped to run for hours without food.
Your body can do 30 days without food.
One person went an entire year on only multi Vitamins.
Saying u need food during a run is like saying all humans need 3 big meals a day.
It’s a straight lie.
I mean. We ran after our prey.
How the freak are our body’s actually NEEDING food in an hour run.
As much as people buy into modern consumerism eating sugar until they get diabetes.
It’s an industry.
Selling you gels.
But human body.
Moving.
Is figured out.
If you think a fueling issue is present because somebody wants to sell you something.
You’re sold hook line n sinker
You had a weird nutrition plan for this race. No water but 2 gels? You’re not going to run out of your glycogen stores in a 1 hour race. But you will get dehydrated. Also, the gels dehydrate you because you need water to process the carbs.
You really don’t need to defend how you do your race. If you thought to bring two gels that’s no one else’s business but yours.
i feel like people take themselves way too serious during races. after double knee surgery, kids, and mid 40s, maybe my perspective is different
Suggestions .................... 1) Find a course that suits your run strengths 2) choose one that usually has weather that agrees most with your body. 3) Maybe do this one with a go pro attached to your cap and ditch the selfie stick and concentrate 100% on the goal (do this one for you not the audience.....but still get coverage with the cap based go pro). SUB 3!! 👍🦾🏃❤