Shamrock 4-Miler - Run4 Mile

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Charlotte, North Carolina
United States
Run for Your Life
50F / 10C
Total Time = 38m 18s
Overall Rank = 445/662
Age Group = 35-39
Age Group Rank = 24/53
Pre-race routine:

Ate 1/2 waffle w/PB, 1/2 banana, 8 oz water w/Elite, 1 cup of coffee.
Event warmup:

Pick up chip (I didn't forget this time). Found a place to stretch, talked to some people and met a girl to run with, her hubby was home with her kids, too.
  • 38m 18s
  • 4 miles
  • 09m 34s  min/mile

good run. I had to push myself mentally on the uphills, my knees felt fine, but my lungs and HR weren't in agreement. My HR was high the whole time, upper 170's on the up hills and upper 160's on the down hills. At mile 2 mark the girl I was running with stopped to walk and told me to go on. I PR'ed this, so I am happy. When I crossed the finish and started to stop/slow my legs didn't want to stop moving, weird feeling.
What would you do differently?:

Post race
Warm down:

drank about 12 oz. of water and walked, went back to finish to find the girl I left behind. She came in 3-4 min. after me. Walked around the tents, ate a tiny sub, stretched back at the car.

What limited your ability to perform faster:

I need to do some speed work and sprints in training.

Event comments:

Drink stations at mile 2 and finish, Jersey Mike's subs, massage station, BP checks, and the usual.

Last updated: 2008-01-21 12:00 AM
00:38:18 | 04 miles | 09m 34s  min/mile
Age Group: 24/53
Overall: 445/662
Performance: Good
consistent pace throughout.
Course: rolling hills
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4