24th Annual Lou Cox 5K Run - Run5k


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Dayton, Ohio
United States
ORRRC
77F / 25C
Sunny
 		Total Time = 19m 54s
Overall Rank = 83/732
Age Group = M 35-39
Age Group Rank = 5/30
Pre-race routine:

Up a couple hours before. Oatmeal and coffee. Short drive to UD arena.
Event warmup:

A few separate 1/3 mile runs spread over the last 20-30 minutes, progressively harder up to about 80% effort for the last. Decided to run without socks to simulate triathlon race conditions a little more.
Run
  • 19m 54s
  • 5 kms
  • 03m 59s  min/km
Comments:

Very hot and humid. The organizers skipped the pace signs to help line people up at the start. Too bad, that was a really nice perk the other couple times I've done this race. Maybe they don't work that well anyways. The first quarter mile was spent dodging walkers and much slower runners. Figured that's how it would be, so I quickly moved to the outside curb where passing is usually a little easier. First mile was the quickest. Got a little tired at about the half way mark. Rested a little, then pushed the last mile.
What would you do differently?:

Nothing. First sub 20 min 5K!
Post race
Warm down:

Jogged a couple miles over the course. Kicked a soccer ball around on the turf field. Was surprised to hear my name called for one of the top 5 age group awards (coffee mug). They handed out cash to the top 10 overall male and females and top 5 masters male and females.

What limited your ability to perform faster:

Nothing. It was a great day for me.

Event comments:

Like the stadium for a 5K venue. Lots of clean bathrooms, kids like to play on the field, fun run for the kids. One of the biggest 5Ks in the area.




Last updated: 2011-05-30 12:00 AM
Running
00:19:54 | 05 kms | 03m 59s  min/km
Age Group: 5/30
Overall: 83/732
Performance: Good
mile 1 6:06 mile 2 6:35 mile 3+.1 7:13 (6:34 pace)
Course: Flat out and back from UD arena across Stewart street bridge and back along the river towards Carillon Park. Road/bike path. Finishes with a lap around the track at Welcome Stadium.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 4