5 Towns 5K Run - Run5k


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North Woodmere, New York
United States
Start to Finish
60F / 16C
Overcast
 		Total Time = 21m 14s
Overall Rank = 8/500
Age Group = 50-54
Age Group Rank = 2/
Pre-race routine:

Got there nice and early. Hit the bathroom for the 3rd time that morning.
Event warmup:

Decent warmup with some strides. Feeling the right heel.
Run
  • 21m 14s
  • 3.11 miles
  • 06m 50s  min/mile
Comments:

Ok run, considering heel was hurting every step. Was looking for sub 21. Ran alone most of way. 2nd in AG.
What would you do differently?:

Maybe went out a little fast. Other than that it is a function of training and heel pain.
Post race
Warm down:

None really, was practically limping afterwards.

What limited your ability to perform faster:

30 mpw weeks. Needs to be more.

Event comments:

A super fast course. Just a little wind by the water, last 1/2 mile.




Last updated: 2011-04-07 12:00 AM
Running
00:21:14 | 03.11 miles | 06m 50s  min/mile
Age Group: 2/
Overall: 8/500
Performance: Good
6:30ish first mile, 13:30 for 2.
Course: Flat and fast. one 180 turn w/in the first 1/3, then just 90 deg turns. A little wind in the last 1/2 mile.
Keeping cool Average Drinking
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: Average
Race evaluation [1-5] 5