Around the Bay 30k Road Race - Run30k


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Hamilton, Ontario
Canada
Around the Bay Road Race
63F / 17C
Sunny
 		Total Time = 3h 18m 38s
Overall Rank = 4482/7444
Age Group = F40-44
Age Group Rank = 316/485
Pre-race routine:

Woke up, had my morning coffee, packed up, waited for Matt to pick me up. Had yogurt, banana & sipped water on way.
Event warmup:

Some mild stretching.
Run
  • 3h 16m 13s
  • 30 kms
  • 06m 32s  min/km
Comments:

Gun Time-3:18:38.3
Chip Time-3:16:12.6
What would you do differently?:

Try to not lose a critical month of training to bronchitis (in other words don't get run down.) Also, more hill training and better focus on nutrition. Cardio not the limiting factor, legs just lost that oomph in the end. Also, need to deal with the low back discomfort resulting from my tailbone injury.
Post race
Warm down:

Walking around, trying to stay moving a bit. Fantastic Shawarma & a Guinness once home.

What limited your ability to perform faster:

Legs didn't have it in the end. Needed the month of training I lost being sick.

Event comments:

I love this race, felt good to be back 12 years later!




Last updated: 2011-10-30 12:00 AM
Running
03:16:13 | 30 kms | 06m 32s  min/km
Age Group: 316/485
Overall: 4482/7444
Performance: Average
10k Split 1:00:16.5 15k Split 1:30:53.8 20k Split 2:04:13.8
Course: 1st 15k flat, 2nd Hilly with the beast @ approx. 24-25k mark, 13 mph NW wind
Keeping cool Good Drinking Just right
Post race
Weight change: %?
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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