Miracle Run 5K - Run


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Windsor, Ontario
Canada
Running Factory
36F / 2C
Sunny
 		Total Time = 34m 50s
Overall Rank = 109/156
Age Group = F30-34
Age Group Rank = 7/14
Pre-race routine:

Oatmeal & chocolate milk for breakfast. Kids stayed overnight at my parents', so no mis-communication like last year. Forgot all about packet pickup last night (that's how motivated I was for this race!) So had to get to the race site early for that.
Event warmup:

Warm-up? Hah. I sat in the car and tried to stay warm. About 15 minutes before the race start, I took a chocolate GU, removed my warm clothing, and headed over to the start line to listen to the pre-race instructions.
Run
  • 34m 50s
  • 3.1 miles
  • 11m 14s  min/mile
Comments:

My goal was to run the entire race. It was not to be. I started out okay, then started to feel like I was maybe running a little too fast. I dialed down the pace a little. At mile 1, I was at about 10:25. The mile marker was at the bottom of the Hill of Torture. I ran most of the way up the hill, but just before the top, the incline increases even more, and I felt that my HR was redlining, so I walked the 10-15 remaining steps up the hill. I then walked for another 30s or so, just until the downhill portion started. I flew down the hill. At the water stop I grabbed some Gatorade, walked long enough to drink half the cup, and was back to running. Shortly before mile 2, my knee started crapping out on me--not unexpectedly. At this point, I started alternating 3min run / 1 min walk--mostly because the walking was far easier on my knee. Towards the end, I picked up the pace--as usual, and finished strong.
What would you do differently?:

Train & have a working knee?
Post race
Warm down:

Walked around waiting for D to finish his 10-miler. Ate some pasta, cookies and drank water.

What limited your ability to perform faster:

Considering the difficulty of the course, and the poor-ass training I've been doing, I'm fairly happy with my race. I managed to drop 2:30 off my time from last year. I still think I could get another couple minutes off if I trained adequately.

Also, I think dropping weight will make a significant difference in my ability to perform.

Event comments:

Really enjoy doing this race (this was the second year we did it), and it will likely continue to be an early season race on our schedule.




Last updated: 2006-03-01 12:00 AM
Running
00:34:50 | 03.1 miles | 11m 14s  min/mile
Age Group: 7/14
Overall: 109/156
Performance: Average
Course: Cross-country type hilly trail run. Muddy in places. Two monster hills that suck the life out of you.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4