Rodes City Run - Run10k


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Louisville, Kentucky
United States
The Louisville Triple Crown of RunningTM
32F / 0C
Sunny
 		Total Time = 48m 40s
Overall Rank = 671/6276
Age Group = M40-44
Age Group Rank = 93/363
Pre-race routine:

Waffles, OJ and milk/protein shake.
Event warmup:

Met Bruce Nord at the downtown YMCA at 8am then walked to the race start. Got there as the national anthem was being sung at 8:25 for 8:30 start.
Run
  • 48m 40s
  • 6.21 miles
  • 07m 50s  min/mile
Comments:

started the race with bruce. started 1:30" back in the crowd before crossing the mat after the gun went off. we were right at 9:30" clock time / 8:05" at the first mile, Bruce said he fealt strong, so we ran together to the 5k point going around the cemetary park. i lost bruce after that and just ran steady to keep at the 8" / mile pace. they had timers at every mile marker which was nice.
What would you do differently?:

i jogged a 6 mile trail run four days prior just to make sure i would be able to keep a pace around 8" / mile. that's the first time i've run that distance in over 6 months. since Oct '06, my only running has been race to race in the 5k range. need to get back on a steady 2X run per week..... a day for sprints / fartleks and a day of LSD.
Post race
Warm down:

waited for bruce at the finish line. grabbed a panina bread and gatorade, walked a mile back to the YMCA and back home by 10am.

What limited your ability to perform faster:

lack of any steady run training program since moving from hawaii 5 months ago. wah, wah :(


Profile Album


Last updated: 2007-01-27 12:00 AM
Running
00:48:40 | 06.21 miles | 07m 50s  min/mile
Age Group: 93/363
Overall: 671/6276
Performance: Average
Course: start at the intersection of 4th / Broadway, east on broadway to cherokee rd, grindstead, etly, lexington, liberty, chestnut, main st, preston, to finish at intersection of witherspoon and floyd at the waterfront.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3