Shamrock 4-Miler - Run4 Mile


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Charlotte, North Carolina
United States
Run for Your Life Stonecrest
39F / 4C
Sunny
 		Total Time = 31m 20s
Overall Rank = 194/823
Age Group = 35 - 40F
Age Group Rank = 12/74
Pre-race routine:

Woke up around 0430. However, I did not get up until 0500. Spent some time with God asking for His blessings and safty for this race. Prayed for all my friends who were running too. Dressed, Ate the PB&J, drank coffee, and my buddy Bree picked me up around 0630.
Event warmup:

Running to the port-a-jon then shivering with friends.
Run
  • 31m 20s
  • 4 miles
  • 07m 50s  min/mile
Comments:

I was not feeling on top of my game today. I am fighting off a cold. I know if I am going to do well in the Grand Prix series, I need to do speedwork. I was disappointed that I came in 12th. I need to change that.
What would you do differently?:

Feel better. I had a headache the whole race. I also felt like I was going to throw up. However, I was running faster.
Add in speedwork the weeks b/4 the race.
Wear different pants. My pants kept falling down. Not to the point that it could be embarrassing, but to the point that it was uncomfortable.
Post race
Warm down:

I was freezing and never warmed up.

What limited your ability to perform faster:

Lack of fast running. I have focused more on my long slow distance. I think this hurt and helped.
I did leave it all on the race course. I don't think I could have done any better. I was expecting a 32 min time.

Event comments:

I was focused on running fast. I feel like I did. But I think I can run faster.
I was also 43/400 female




Last updated: 2009-03-12 12:00 AM
Running
00:31:20 | 04 miles | 07m 50s  min/mile
Age Group: 12/74
Overall: 194/823
Performance: Good
Course: Rolling hills. Lots of up and down. It was an out and back course. Goinging out, it was some up and most down. Coming back, however, it was mostly up. Passted the 1st mile mark at 7:34. Second I am not sure b/c there was not a clock. Third mile at 23something. And 4th at 31.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4