The Really Cool Run - Run8k


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Dows Lake, Ottawa, Ontario
Canada
Zone3 sports
-12C / 10F
Overcast
 		Total Time = 38m 2s
Overall Rank = 54/100
Age Group = M 40-49yr
Age Group Rank = 22/32
Pre-race routine:

This was going to be the Winterlude Tri (skate, ski and run) but event was changed to just a run because lake and snow were in poor condition (darn!)
Event warmup:

Good warmup with A's, bum-kicks then accelerations.
Run
  • 38m 2s
  • 8 kms
  • 04m 45s  min/km
Comments:

Wonderful day, wonderful weather. Very fast crowd of veteran runners. Raced the 1st place 20-29 woman's winner the whole way and finished right on her heels.
What would you do differently?:

Nothing. Did my very best today.
Post race
Event comments:

Really nice of the military to let us use the HMCS Carleton drill hall to keep warm before and after the race. A nice place made it extra comfortable on a cold day.




Last updated: 2006-12-25 12:00 AM
Running
00:38:02 | 08 kms | 04m 45s  min/km
Age Group: 22/32
Overall: 54/100
Performance: Good
Paces were 4:47, 4:42, 4:42, 4:40, 4:43, 4:53, 5:01, 5:01 I was up to 90%MaxHR at 0.5km and up to 96%max at 4km. Thought I should back off but held 95-98% until last 2k when I fell off my pace (fried on lactic acid). This was my best effort. I couldn't have given any more.
Course: Out and back up Queen Elizabeth Drive from Dow's Lake toward downtown. Mostly flat, wide and smooth.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
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