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Cancer Resource Center 5k - Run


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Ithaca, New York
United States
Cancer Resource Center of the Finger Lakes
50F / 10C
Sunny
Total Time = 27m 18s
Overall Rank = 124/329
Age Group = 60-69 F
Age Group Rank = 2/7
Pre-race routine:

Breakfast at 6:00 for 10 am race; oatmeal, yogurt, raisins.
4 cups (half-caff) coffee, which jazzed me because I now limit myself to 2 except on race days.
Rode in with Gail; arrived 8:35
Event warmup:

Dynamic leg stretches and joint loosening exercises, then 20 minute warmup on the course, including 3 x 30" pickups with 1:30 in between. Checked out the start area to check for potential bottleneck, and indeed there was potential, so we started pretty near the front.
Walked around & continued to stretch a bit to keep loose.
Had a Hammer gel at 9:30, as much for the caffeine as for the nutrition.
Run
  • 27m 18s
  • 3.1 miles
  • 08m 49s  min/mile
Comments:

I wanted to do this race because it's flat, fast, & on a paved trail, and it's the last of the season that would give me a good comparison to my flat 5k in May. I reluctantly gave up on it because C had a college info day she wanted to go to, but at the last minute she changed her plans & I leapt at the chance.
My goal was to break a 9:00 pace, which meant a 27:54 time. However my strategy was to run by HR: under 138 (in zone 3) for mile 1; lower zone 4 (140-143) for mile 2; at or a little above LT threshold (144) for mile 3; and all out (145+) for the last .1 mile. That is exactly what I did, and I beat my goal by 36 seconds. (and my previous PR by 54 seconds).
I guess this stuff about lots of training in zones 1-2 really works!
The only regret I have is that the 1st place in my AG beat me by only 5 seconds. I had introduced myself to her while waiting at the start (because I am always trying to recruit grey-hairs for our x-c team.) She is actually older than me at 69, and I didn't think either of us had a chance of winning the AG because it is 60-69, not 65-69. She was ahead of me by just a little bit the whole way and the gap was closing, but I was paying more attention to my HR and not trying to catch her. When I get to zone 5, I've learned, I start feeling like I want to throw up and I just try to maintain, not push harder. I should see what happens when I try to push a little harder in that last quarter mile. Might I have found that 5 seconds?
What would you do differently?:

Get more competitive, without losing HR focus. Try to dig deeper. Don't worry about throwing up; my stomach's empty anyway.
Post race
Warm down:

Recoverite drink & Hammer recovery bar, banana, couple of granola crumbs, small yogurt. Rolled & stretched thoroughly.

What limited your ability to perform faster:

More training.
Need to develop that competitive edge to be able to really dig deep.

Event comments:

This is a well-attended, well-supported, big community race with musicians all along the way. Includes family events like walk-a-thon, zumba, pancake breakfast (which I didn't eat.) Lots of team entries. I really enjoy this race.




Last updated: 2014-10-24 12:00 AM
Running
00:27:18 | 03.1 miles | 08m 49s  min/mile
Age Group: 2/7
Overall: 124/329
Performance: Good
1st mile HR 136 average pace 8:49 2nd mile HR 141 average pace 8:49 3rd mile HR 144 average pace 8:57 last .1 mile HR 147 average pace 8:13 Monitored HR throughout, & this was exactly as planned.
Course: Very nice, flat & fast & entirely on the (paved) recreation paths at Cass Park. Pretty & no traffic.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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? No
Post race activities: Average
Race evaluation [1-5] 5

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2014-10-25 1:24 PM

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344
10010010025
Spencer, New York
Subject: Cancer Resource Center 5k


2014-10-25 2:23 PM
in reply to: #5062899

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Royal(PITA)
14270
50005000200020001001002525
West Chester, Ohio
Subject: RE: Cancer Resource Center 5k

Great race!! Well managed!!

 

Zone training can be a pain to get used to , but seems to be worth the effort once you get it.

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