St. Malachi Day Run 5 Mile - Run


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Cleveland, Ohio
United States
Hermes Sports & Events
40F / 4C
Overcast
 		Total Time = 36m 40s
Overall Rank = 209/2242
Age Group = M40-44
Age Group Rank = 32/157
Pre-race routine:

2 cups of coffee, 2 pieces cinnamon toast, bottle of sports drink in the car on the way to the race
Event warmup:

20 min jog, low to high zone 1 then a couple minutes build, then found some ice water and waited at start
Run
  • 36m 40s
  • 5 miles
  • 07m 20s  min/mile
Comments:

felt tired going in as it was the end of 2 high training weeks, also had not done alot of tempo running, didn't know how it would go but it went a little better than I thought, first 1-3 miles fairly comfortable, mile 4 and the first part of mile 5 were tough up the hills
What would you do differently?:

not much, felt I went as hard as I needed to on that day
Post race
Warm down:

drank water, ate a banana at the CTC stand

What limited your ability to perform faster:

fatigue going in

Event comments:

liked the course, need a water station at the start, wanted a water after my warmup, had to go into a bar




Last updated: 2015-03-15 12:00 AM
Running
00:36:40 | 05 miles | 07m 20s  min/mile
Age Group: 32/157
Overall: 209/2242
Performance: Average
7:03, 6:54, 7:18, 8:06, 7:15, mile 4 was up hill, avg HR by mile 155, 165, 171, 173, 175
Course: started in flats, down around Browns stadium, mile 4 up hill, first part of mile 5 up hill, then steep downhill to finish
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: Good
Race evaluation [1-5] 3