Lawyers Have Heart - Run


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Washington, Washington, D.C.
United States
American Heart Association
67F / 19C
Sunny
 		Total Time = 47m
Overall Rank = 401/2340
Age Group = 45-49
Age Group Rank = 22/155
Pre-race routine:

Slept downstairs. Up by 6am. Protein drink, PB sandwich and out the door. Parked at the Kennedy Center. Drank a Nuun walking over.
Event warmup:

After the porta-pottie, got into the 7:00-7:59 corral early. No repeats of Ottawa. Bounced around on my toes for 15 minutes.
Run
  • 47m
  • 10 kms
  • 04m 42s  min/km
Comments:

Beat Ottawa by four and a half. Beat my PR by nearly four. Crushed 50. Crushed my age. Both 5K splits would have been 5K PRs. I think I did OK.
What would you do differently?:

Not a thing.
Post race
Warm down:

Water and an applesauce. Relaxed and calmed down as best I could.

What limited your ability to perform faster:

Not a thing.

Event comments:

I had to do this race to get over Ottawa. I had to give myself a chance. 47 flat. I knew I had it in me. So damned pleased. Like a room without a roof, I'm happy.




Last updated: 2014-06-04 12:00 AM
Running
00:47:00 | 10 kms | 04m 42s  min/km
Age Group: 22/155
Overall: 401/2340
Performance: Good
Splits: 7:21, 7:42, 7:34*, 7:34*, 7:40, 7:50, 1:20. 5K splits were 23:17, 23:43.
Course: Under the Whitehurst, up onto the Whitehurst, out Canal to Reservoir and back. Three u-turns on the course. One ramp. Otherwise no real inclines.
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4