Wayne's Run - Run


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Spencer, New York
United States
60F / 16C
Sunny
 		Total Time = 02m 25s
Overall Rank = 34/68
Age Group = 65-69
Age Group Rank = 1/1
Pre-race routine:

Had oatmeal/yogurt/raisin breakfast, plus a piece of bread with hummus before heading out the door.
Event warmup:

Rode my bike to the race, 3.75 miles; low HR, high cadence. Then ran 12 minutes including 2 strides. Was going to do 2 more but my legs started to feel a little shaky. Still had 1/2 hour before race time; did my Chi Running joint looseners & ate a Hammer gel.
Run
  • 28m 25s
  • 3.1 miles
  • 09m 10s  min/mile
Comments:

I wanted to hold the pace at 9:06 the first 2 miles, then kick it up in mile 3. It took me about a minute to SLOW my pace down to my target, letting all the chargers go on by. I just tried to stick to 9:06-9:14 most of the race but started getting tired in mile 3; I did have enough left to kick it at the finish.
1st mile: pace 9:10; HR 134 (zone 3)
2nd mile: pace 9:07; HR 141 (zone 5a)
3rd mile: pace 9:18; HR 146 (zone 5b)
Last .1 mile: pace 8:14; HR 149 (zone 5c)
What would you do differently?:

My goal was matching last year's time, but it wasn't quite there. Looking at the HR zones , I can see why I couldn't push it harder in mile 3. I think it was smart to keep my watch showing the pace and not the HR. I could have aimed for an even slower pace in miles 1 & 2, but the watch mostly stayed on 9:14, so I thought I was on target.
Post race
Warm down:

2 water bottles , 1 with Fizz; 1/2 Recoverite bar, 1 banana. Walked around, socializing & collecting my Medal. Rode my bike home, high cadence (100-110), low HR. Lunch & stretching.

What limited your ability to perform faster:

Last fall's injury, but I'm happy to be pretty much where I was a year ago.

Event comments:

I love this race, mostly locals, long-time friends. There's the HS track stars, all gung-ho & pretty fast, and the overweight folks for whom this is an important goal in changing their lifestyles. And I like being able to ride my bike there.




Last updated: 2014-04-29 12:00 AM
Running
00:28:25 | 03.1 miles | 09m 10s  min/mile
Age Group: 1/1
Overall: 34/68
Performance: Good
1st mile: pace 9:10; HR zone 3 2nd mile:pace 9:07; HR zone 5a 3rd mile: pace 9:18; HR zone 5b Last .1 mile: pace 8:14; HR zone 5c
Course: Flat, paved road.
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] 3