Fort to Fort 5k - Run5k


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Rome, New York
United States
Roman Runners
32F / 0C
Precipitation
Total Time = 20m 39s
Overall Rank = 9/168
Age Group = 30-34
Age Group Rank = 1/5
Pre-race routine:

ate some oatmeal, banana and PB with coffee.
Event warmup:

ran 1 mile easy than 2 miles with 5k pace pick ups for .15 miles every .5 miles. felt good, but it was cold. snowy and windy.
Run
  • 20m 39s
  • 3.16 miles
  • 06m 32s  min/mile
Comments:

I started out great and with the lead pack and settled into around 6-6:10 pace. When I got to mile 1, I hit my lap button and I was at 6:23, which was right at my goal pace of sub 20, however I wanted to be at 6:05 at this point. I learned first hand its easier to start out hard and hang on than it is to make up time later in the race. Got to mile two, hit lap and I was around 6:30, still good, but than came this bastard of a hill into the wind. Took all I had to get up it sub 7:00 pace. Got to the top of that, and finally a tail wind where I was able to go sub 6:00 for a decent stretch, but not too long. At this point, I had under a mile to go, but I was behind a decent amount. I saw the finish, and knew sub 20 was out of reach and was disappointed. I than realized, finish strong and you still win, finish weak and you should have stayed home. Ran hard through the finish, looked up and say 20:39. Close. I learned a lot, however, and my next 5k will be sub 20’.
What would you do differently?:

push hard the first mile, not much, but just a little bit more and hang on the final 2.1
Post race
Warm down:

waited for my wife, who kicked ass at the finish. got a decent photo of her crossing the finish line.

walked around inside, had some coffee than checked out the results. I was happy to see I took 1st in my AG and was 9th overall. I was happy about that and it was a sign of significant improvement since last year.

What limited your ability to perform faster:

20-25 mph winds. This made me nervous before the start, as running into a strong wind will slow you down. However I took it on best I could and definitely did not let the wind hold me back.

Event comments:

good local race. no complaints at all.


Profile Album


Last updated: 2009-03-25 12:00 AM
Running
00:20:39 | 03.16 miles | 06m 32s  min/mile
Age Group: 1/5
Overall: 9/168
Performance: Good
mile 1: 6:23 mile 1.01-2: 6:30 mile 2-3.16: 6:41
Course: course was good, one hill that was tough to get up at mile 2 or so.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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? Yes
Post race activities: Average
Race evaluation [1-5] 3