RumpShaker 5k - Run5k


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Mountain Brook, Alabama
United States
Colon Cancer Awareness
50F / 10C
Sunny
Total Time = 29m 41s
Overall Rank = 561/1878
Age Group = 30-34
Age Group Rank = 60/107
Pre-race routine:

Slept pretty good. Woke up and had oatmeal, finished some gaterade and had some water. Made coffee but did not get to drink any pre-race. Ate 1/2 cliff bar 30 minutes prior to race start.
Event warmup:

Event was scheduled for 8am. We arrived about 7:35. We ran for about 10 minutes, including some short strides. Did some light stretching. Race did not start until 8:10am. Some benefits from the warm up may have left by race start. Tried to stay loose by stretching.
Run
  • 29m 41s
  • 3.11 miles
  • 09m 32s  min/mile
Comments:

Good Run. Probably left out a little too fast, kept pace at or under 9:30. Slight uphill over a bridge, so slowed down a bit, then picked back up down the bridge. Felt pretty good thru first 1 1/2 miles. Walked for 15 seconds on the first/only water station. Picked up the run again and kept up until the turn to 24th street. Had to walk for 10 seconds. Then picked it back up and turned the corner on 2nd Ave S. The last 3/4 mile was tough. I kept a good pace when running, but had to walk for 10 seconds about 3 times. Once I felt I could make the finish line, I looked at my watch and felt I was within my goal time. I picked up the pace and finished strong. My legs felt fine at the finish (a bit tired), but my breathing, chest, etc. were more spent (which is why i couldn't keep pace the last 3/4 mile). Felt lightheaded and a little hard to think (mental toughness? and/or lack of overall fitness?) Felt at the finish like i was going to upchuck (which i guess means i ran the race strong). I'm sure this is the lack of fitness, that i need to work on by building mileage.
What would you do differently?:

Could probably start out a bit slower, but not by much. Under 10 minute miles are just hard right now. Other than that, I felt it was a pretty good race run for me. I would like to have run the entire race, without having to take 10 second walk breaks. Need to build mileage over the next few weeks.
Post race
Warm down:

Walked around with hands up. Settled breathing down, then got some gaterade. Walked around and met some folks post race warm down. Some were in my RU 201 class.

What limited your ability to perform faster:

Overall Fitness. I'm back up to 4 miles, but need to build mileage. Probably need to work a bit on mental toughness, as I progress thru triathlons to push myself harder.

Event comments:

This was a good race, very well organized. Good post race festivities and sponsors. I will run this again next year.




Last updated: 2010-03-15 12:00 AM
Running
00:29:41 | 03.11 miles | 09m 32s  min/mile
Age Group: 60/107
Overall: 561/1878
Performance: Good
Course: Course started at Sloss and ended on 2nd Ave S. Ran down 34th street to 6th ave, to 7th ave then turn up 24th street to 2nd ave s and the final 3/4 mile.
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4