Haynes Apperson 4 mile run - Run4 Mile


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Kokomo, Indiana
United States
Club Kokomo Roadrunners
65F / 18C
Overcast
 		Total Time = 27m 21s
Overall Rank = 33/210
Age Group = 40-44
Age Group Rank = 2/11
Pre-race routine:

was a volunteer so I had to get to the race site at 6am to help with registration
Event warmup:

ran a 1 mile warm up with light streching
Run
  • 27m 21s
  • 4 miles
  • 06m 50s  min/mile
Comments:

After riding a 74 mile ride the day before I didn't expect much, my goal was to go out and run 6:40's, I just could not hold that pace, the legs felt like a couple of logs around mile 2, my breathing seemed very heavy for my HR being lower. Gutted it out and finished strong.
What would you do differently?:

Not ride a 74 mile bike ride the day before, but this race is a C race for me I just used it as a hard tempo run, I needed the long bike ride.
Post race
Warm down:

ran a easy mile

What limited your ability to perform faster:

74 mile bike ride

Event comments:

Nice race to do, I never do well on this course for some reason, it's not a hard course I just don't do well. They give great door prizes away in fact I won a gift certificate for a free pair of shoes.




Last updated: 2008-03-13 12:00 AM
Running
00:27:21 | 04 miles | 06m 50s  min/mile
Age Group: 2/11
Overall: 33/210
Performance: Good
mile 1 6:34 HR 150 mile 2 6:49 HR 154 mile 3 7:07 HR 152 mile 4 6:40 HR 153
Course: flat with a few inclines, pavement downtown
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]