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Bend, Oregon
US
St Charles Hospital
70F / 21C
Sunny
Total Time = 30m 13s
Overall Rank = 177/460
Age Group = 60-69
Age Group Rank = 3/19
Pre-race routine:

I was really happy that Crystal, inspired I guess by the presentation by the Bend WS100 runners, decided to try a 5k. We had picked up our packets the day before, but still had to buy her a t-shirt, find the start, etc. She was amazingly insecure in the large crowd, and was really nervous when I left her side to use the porta-potty.
Event warmup:

Warmed up 11 minutes, mostly zone 1-2, with two 30-second pick-ups.
Run
  • 30m 13s
  • 3.1 miles
  • 09m 45s  min/mile
Comments:

Although I ran the beginning of the course for my warm-up, what I didn't notice was that just after the start on a grassy field, the course funneled into quite a bottleneck. There was rather a large crowd running, and I didn't pay any particular attention to where I was located in the group at the start. After we got started, I noticed that my pace just moving along with the crowd was about 10:30, much slower than I would have chosen. It took some attention to pass people and establish my preferred pace.
Also, I was debating whether my priority was to just run my race or to stick with C, since she had exhibited such anxiety. Not to worry; she pulled ahead of me and I didn't try to keep up. At mile 2, however, her ankles started to bother and she had to walk for awhile. I ran on, and after finishing was concerned that she might have given up and walked the rest of the way. But she persisted, and finished a couple of minutes later. (And was very pleased to be 7th in her AG out of 17.)
What would you do differently?:

On an unfamiliar course, check it out during the warm-up for possible bottlenecks and if there are any, position myself further up in the pack so people have to run around me instead of the opposite.
Post race
Warm down:

Ate my Recovery bar & Fizz, collected my ribbon.
Hurried home so we could get to the Pet Parade on time!
Later we went stand-up paddleboarding at one of the Cascade Lakes.
Never a moment to stretch.

What limited your ability to perform faster:

Altitude.
Bottleneck at the start.
Maybe I only gave 98% instead of 100?


Profile Album


Last updated: 2014-07-05 12:00 AM
Running
00:30:13 | 03.1 miles | 09m 45s  min/mile
Age Group: 3/19
Overall: 177/460
Performance: Good
Due to the elevation (3600 ft) I wasn't sure what pace to expect, so I planned to run by HR. HR graph is a line moving pretty slowly & steadily up. 1st mile: avg HR 131 (mid z-3); pace 10:06 2nd mile: avg HR 138 (mid z-4); pace 9:16 3rd mile: avg HR 142 (z 5a); pace 9:42 last tenth: HR avg 147 (z 5b); max pace 8:52
Course: Held at Rivenbend Park in Bend. Pretty flat, with some pavement & some trail. Elevation is at 3600 feet.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4

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2014-07-15 1:00 PM

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Spencer, New York
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Subject: Spark Your Heart
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