Crazylegs Classic - Run5 Mile


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Madison, Wisconsin
United States
UW Athletics
50F / 10C
Precipitation
 		Total Time = 41m 47s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Friday Night- Went out to Brazilian Steak house in downtown Madison with old neighbors at 8pm. This was recovery from my 90 mi bike ride on Friday. Was a bit concerned that I was walking like an 85 year old one-legged man at the time, and this might put a crimp in my race strategy. BTW, I highly recommend Samba as a place to eat - great salad bar and much wider variety of meat cuts than chain Brazilian Steak houses.

Saturday Morning - whimper in pain at the chaffing my neither regions have taken from said bike ride. That and the quads. Wife tells me to man up, get car loaded up to move from Clarion Suites to the Concourse. Walking around helps a little. Decide to slam Red Bull for warmth as thunderstorms roll in.


Event warmup:

It was cold - reaal damp and cold. Tried warming up by running around square. I was supposed to start in wave H with my wife in Z, but I had doubts if I was going to be able to finish. Therefore, the plan was to stick with Tracy as long as I could. Of course, lining up in wave Z meant another 10 mins + of sitting around in the rain. It was fun in a sick S&M kind of way (or that's what I hear anyway).
Run
  • 41m 47s
  • 5 miles
  • 08m 22s  min/mile
Comments:

Staying cool wasn't a problem. I went out a bit slow all the way until the way down the second observatory hill. Of course, we were passing walkers the whole way the must have lied about their times - nice job guys! You got that P wave! Too bad I have to dodge you from the get-go.
Anyway, my legs loosened up and I decided to try to pick it up at get into the 8:10's the 3/4th lap, and try and kick in the last mile. Considering a pack of induhviduals decided to STOP RUNNING right ahead of me at the curve into Camp Randall (distance left - approx 125 yards) my last lap time wasn't bad. I nearly killed the people around me trying to avoid contact with the "walk it in" club. Really, that's just not right.
What would you do differently?:

Not bike 90 miles the day before. I was planning on using this as a VDot test but that went out the window Friday at mile 70. Considering weather and fatigue, I felt I ran pretty good. I paced it really well.

I'd also go up and grab beer quicker next time, rather than stand on the feel getting hypothermia waiting for my friends to finish. That was a looong warm shower to warm up.
Post race
Warm down:

Stand on the 20yrd line in pouring rain and wind until I began to shake - then finally head up to get some beer.

Went to hotel some time later. Warm shower. Then State Street Brats at 1pm - and drinking till 10pm. Booyah baby!

What limited your ability to perform faster:

90 mile bike day before.
Mass of humanity ahead of me that obviously lied about their approx time of finish.

Event comments:

It looks like an awesome race to be in when it's not raining with a cold front coming in. The temp probably dropped 15 degrees from race start to 60 mins in, so that cut down on the festivities. Did I mention it was lightning as well :)

Seriously, it was a fun race. If you can't enjoy running in the rain in April, you aren't alive.




Last updated: 2009-04-13 12:00 AM
Running
00:41:47 | 05 miles | 08m 22s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Lap #1 (Run): Duration: 8:31 (8:34) Work: n/a rTSS: 10.4 (0.835) NGP: 8:58 (179.4 m/min) VI: n/a Pw:HR: n/a Pa:HR: -1.81% Distance: 0.99 mi Elevation Gain: 40 ft Elevation Loss: 105 ft Grade: -1.2 % (-65 ft) Min Max Avg Heart Rate: 134 155 145 bpm Speed: 0 16.3 7.0 mph Pace 3:40 0:00 8:36 min/mi Altitude: 856 922 896 ft Lap #2 (Run): Duration: 8:51 Work: n/a rTSS: 11.7 (0.868) NGP: 8:40 (185.8 m/min) VI: n/a Pw:HR: n/a Pa:HR: -20.48% Distance: 0.995 mi Elevation Gain: 199 ft Elevation Loss: 217 ft Grade: 0.1 % (5 ft) Min Max Avg Heart Rate: 143 164 154 bpm Speed: 4.5 9.6 6.8 mph Pace 6:14 13:25 8:49 min/mi Altitude: 858 969 913 ft Lap #3 (Run): Duration: 8:14 Work: n/a rTSS: 12.2 (0.92) NGP: 8:10 (197.1 m/min) VI: n/a Pw:HR: n/a Pa:HR: -0.11% Distance: 1.007 mi Elevation Gain: 107 ft Elevation Loss: 134 ft Grade: -0.5 % (-27 ft) Min Max Avg Heart Rate: 151 167 158 bpm Speed: 5.7 8.7 7.3 mph Pace 6:54 10:30 8:16 min/mi Altitude: 835 876 855 ft Lap #4 (Run): Duration: 8:19 (8:21) Work: n/a rTSS: 13.5 (0.962) NGP: 7:49 (205.9 m/min) VI: n/a Pw:HR: n/a Pa:HR: -0.15% Distance: 0.991 mi Elevation Gain: 216 ft Elevation Loss: 172 ft Grade: 0.8 % (44 ft) Min Max Avg Heart Rate: 158 166 162 bpm Speed: 0 13.9 7.2 mph Pace 4:19 0:00 8:20 min/mi Altitude: 805 882 841 ft Lap #5 (Run): Duration: 7:43 Work: n/a rTSS: 12.9 (0.976) NGP: 7:42 (208.9 m/min) VI: n/a Pw:HR: n/a Pa:HR: -10.49% Distance: 0.992 mi Elevation Gain: 221 ft Elevation Loss: 215 ft Grade: 0.1 % (6 ft) Min Max Avg Heart Rate: 157 174 166 bpm Speed: 5.2 15.1 7.8 mph Pace 3:58 11:30 7:42 min/mi Altitude: 857 967 892 ft Forerunner305 [Run]: Duration: 41:42 (41:47) Work: n/a rTSS: 63.5 (0.913) NGP: 8:14 (195.5 m/min) VI: n/a Pw:HR: n/a Pa:HR: 0.68% Distance: 4.99 mi Elevation Gain: 805 ft Elevation Loss: 842 ft Grade: -0.1 % (-37 ft) Min Max Avg Heart Rate: 134 174 157 bpm Speed: 0 16.3 7.2 mph Pace 3:40 0:00 8:19 min/mi Altitude: 805 969 880 ft Entire workout (157 bpm): Duration: 41:42 (41:47) Work: n/a rTSS: 63.5 (0.913) NGP: 8:14 (195.5 m/min) VI: n/a Pw:HR: n/a Pa:HR: 0.68% Distance: 4.99 mi Elevation Gain: 805 ft Elevation Loss: 842 ft Grade: -0.1 % (-37 ft) Min Max Avg Heart Rate: 134 174 157 bpm Speed: 0 16.3 7.2 mph Pace 3:40 0:00 8:19 min/mi Altitude: 805 969 880 ft Peak 5s (174 bpm): Duration: 0:10 Work: n/a rTSS: n/a NGP: n/a VI: n/a Pw:HR: n/a Pa:HR: 13.33% Distance: 138 ft Elevation Gain: 5 ft Elevation Loss: 0 ft Grade: 6.9 % (10 ft) Min Max Avg Heart Rate: 174 174 174 bpm Speed: 8.9 10.3 9.6 mph Pace 5:51 6:45 6:16 min/mi Altitude: 877 882 880 ft Peak 10s (174 bpm): Duration: 0:10 Work: n/a rTSS: n/a NGP: n/a VI: n/a Pw:HR: n/a Pa:HR: 13.33% Distance: 138 ft Elevation Gain: 5 ft Elevation Loss: 0 ft Grade: 6.9 % (10 ft) Min Max Avg Heart Rate: 174 174 174 bpm Speed: 8.9 10.3 9.6 mph Pace 5:51 6:45 6:16 min/mi Altitude: 877 882 880 ft Peak 20s (174 bpm): Duration: 0:21 Work: n/a rTSS: n/a NGP: n/a VI: n/a Pw:HR: n/a Pa:HR: 8.82% Distance: 287 ft Elevation Gain: 13 ft Elevation Loss: 0 ft Grade: 4.9 % (14 ft) Min Max Avg Heart Rate: 173 174 174 bpm Speed: 8.2 10.5 9.4 mph Pace 5:43 7:19 6:23 min/mi Altitude: 872 885 881 ft Peak 30s (174 bpm): Duration: 0:30 Work: n/a rTSS: n/a NGP: n/a VI: n/a Pw:HR: n/a Pa:HR: 19.93% Distance: 434 ft Elevation Gain: 25 ft Elevation Loss: 0 ft Grade: 5.1 % (22 ft) Min Max Avg Heart Rate: 172 174 173 bpm Speed: 8.2 15.1 10.1 mph Pace 3:58 7:19 5:55 min/mi Altitude: 860 885 876 ft Peak 1min (170 bpm): Duration: 1:03 Work: n/a rTSS: 1.7 (0.98) NGP: 7:40 (209.9 m/min) VI: n/a Pw:HR: n/a Pa:HR: -6.11% Distance: 869 ft Elevation Gain: 25 ft Elevation Loss: 39 ft Grade: -2.2 % (-19 ft) Min Max Avg Heart Rate: 165 174 170 bpm Speed: 7.6 15.1 9.7 mph Pace 3:58 7:51 6:13 min/mi Altitude: 860 899 878 ft Peak 2min (169 bpm): Duration: 2:02 Work: n/a rTSS: 1.6 (0.69) NGP: 10:54 (147.7 m/min) VI: n/a Pw:HR: n/a Pa:HR: -24.59% Distance: 0.29 mi Elevation Gain: 57 ft Elevation Loss: 107 ft Grade: -3.3 % (-51 ft) Min Max Avg Heart Rate: 165 174 169 bpm Speed: 6.5 15.1 8.9 mph Pace 3:58 9:17 6:46 min/mi Altitude: 860 967 902 ft Peak 5min (166 bpm): Duration: 5:02 Work: n/a rTSS: 8.3 (0.975) NGP: 7:42 (208.8 m/min) VI: n/a Pw:HR: n/a Pa:HR: -17.74% Distance: 0.658 mi Elevation Gain: 156 ft Elevation Loss: 162 ft Grade: -0.1 % (-5 ft) Min Max Avg Heart Rate: 157 174 166 bpm Speed: 6.2 15.1 8.0 mph Pace 3:58 9:39 7:28 min/mi Altitude: 860 967 903 ft Peak 10min (166 bpm): Duration: 10:01 (10:03) Work: n/a rTSS: 17.8 (1.005) NGP: 7:29 (215.0 m/min) VI: n/a Pw:HR: n/a Pa:HR: -7.92% Distance: 1.269 mi Elevation Gain: 312 ft Elevation Loss: 271 ft Grade: 0.6 % (41 ft) Min Max Avg Heart Rate: 157 174 166 bpm Speed: 0 15.1 7.7 mph Pace 3:58 0:00 7:47 min/mi Altitude: 813 967 880 ft Peak 20min (164 bpm): Duration: 20:00 (20:02) Work: n/a rTSS: 33.4 (0.965) NGP: 7:48 (206.4 m/min) VI: n/a Pw:HR: n/a Pa:HR: -4.66% Distance: 2.474 mi Elevation Gain: 480 ft Elevation Loss: 445 ft Grade: 0.3 % (35 ft) Min Max Avg Heart Rate: 157 174 164 bpm Speed: 0 15.1 7.5 mph Pace 3:58 0:00 8:01 min/mi Altitude: 805 967 864 ft Peak 30min (160 bpm): Duration: 30:01 (30:03) Work: n/a rTSS: 47.4 (0.933) NGP: 8:03 (199.8 m/min) VI: n/a Pw:HR: n/a Pa:HR: 0.28% Distance: 3.674 mi Elevation Gain: 627 ft Elevation Loss: 695 ft Grade: -0.4 % (-71 ft) Min Max Avg Heart Rate: 143 174 161 bpm Speed: 0 15.1 7.4 mph Pace 3:58 0:00 8:07 min/mi Altitude: 805 969 873 ft
Course: Off the cap square up langdon street to observatory hill. Out to the path, turn around and head by hospital out to old university and then up Breese to the Stadium. Or look it up, idontcare.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 5