Hot Dash 5K - Run

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Minneapolis, Minnesota
United States
Twin Cities In Motion
30F / -1C
Total Time = 18m 36s
Overall Rank = 6/2101
Age Group = 35-39 M
Age Group Rank = 2/90
Pre-race routine:

Part of a PowerBar an hour before, and a Roctane GU about 20 mins before.
Event warmup:

Walked around a bit, then jogged twice: about 45 mins before, and about 15 mins before. Just a bit of stretching standing around at the start line.
  • 18m 36s
  • 5 kms
  • 03m 43s  min/km

BRUTAL. First mile was spot on, but then I couldn't hold it. Was dying.
What would you do differently?:

More speedwork in training.
Post race
Warm down:

Jogged a bit. Stretched well at home.

What limited your ability to perform faster:

Lack of speed work - too many easy runs. But I'm kinda OK with that.

Event comments:

Fun venue.

Profile Album

Last updated: 2018-03-17 12:00 AM
00:18:36 | 05 kms | 03m 43s  min/km
Age Group: 2/90
Overall: 6/2101
Performance: Below average
Garmin: 2:50.04, 2:51.67, 2:58.44, 3:06.20, 3:03.69, 3:05.80, 0:40 (0.14, 4:59 pace) = 3.14 miles (6:55.41 pace). Official results: 5:59.21 pace.
Course: Boom Island into downtown MPLS, across Stone Arch Bridge, loop through Nicollet Island, and finishing near Boom Island again. Nice loop with small hills in the last 0.7 mile.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
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] 4