St. Francis of Assisi 5k Road Race & Walk - Run5k


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Wakefield, Rhode Island
United States
60F / 16C
Sunny
Total Time = 18m 11s
Overall Rank = 7/165
Age Group = 19-39
Age Group Rank = 2/
Pre-race routine:

Drove to Wakefeild with my parents.
Event warmup:

Ran the 5k course easy in about 24:43 - then changed shoes and did my BMG warm up with 4x strides - I am liking this routine as of late. A longer warm allows me to get ready to stretch it out.
Run
  • 18m 11s
  • 3.1 miles
  • 05m 52s  min/mile
Comments:

Started off easy - maybe top 30 by 1/4 mile in, hit first downhill and let the legs go - passed a few peeps who were breathing pretty hard. Tunred the corner and started up the lone hill through town. Another runner came up on me - thought I recognized him as someone else but I was wrong. We exchanged a few words and then he pulled away - we crested the hill, hit mile 1 @5:25 and then that guy came back real fast - I guess he realized he took it out too hard ;-) - then I pulled up to two younger guys - one dropped off - then the other ran with me and dropped me at the 1.5 mile aid station, but when we hit the next little bump - I wouldn't call it a hill - he slowed down and I passed him hard to make sure he wouldn't come back on me - then set my sights on the next kid up there - he was hanging out there dying on the vine, so I passed him right before mile 2 @11:43 (mile of 6:18) (uphill, wind and 4x 90 degree turns) - now I was securely in the top 10 and had two more high school kids to catch - and I was working hard but my limiting factor was leg turnover - I could almost talk in full sentences since I was at sea level but I couldn't move my legs fast enough - I pulled within 10
of these kids but just couldn't get close enough. Mile 2 was around 5:50. I ended up crossing the line in 18:11 which is 5:52 pace and 7th overall. I was the first guy that was 30+ but the AG was 19-39 - and I was 2nd in that category. I ended up with a $20 Gift Cert from Panera Bread and I won a Blockbuster Gift Cert as well for $10 - I actually came out ahead on the race - pretty neat.
What would you do differently?:

Since I not training for 5ks - nothing. If I were training for 5ks or sprint triathlons, I would be doing more turnover work, meaning more pure speed - like 100s, 200s tire pulls etc.
Post race
Warm down:

I ate some apple strudle then drank some water, changed my shoes and did my two mile warm down run - it was a beautiful day in RI!

What limited your ability to perform faster:

Speed! The GREAT thing about coming down to sea level to race is that if you are in shape, then you can't really get into O2 debt - so you can go really hard and recover almost instantly - so the limiter isn't endurance as much as it's leg turnover. At least that's something I CAN fix. :-)

Event comments:

Great race! Awesome apple strudle!




Last updated: 2006-09-13 12:00 AM
Running
00:18:11 | 03.1 miles | 05m 52s  min/mile
Age Group: 2/
Overall: 7/165
Performance: Good
Course: From St Francis Assisi Church in Wakefield, out to Main St - right turn after Mile 1 and through the neighborhoods and back.
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: Good
Race evaluation [1-5] 5