Anna C. Ringer 5K

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Anna C. Ringer 5K - Run


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Delaplane, Virginia
United States
71F / 22C
Sunny
 		Total Time = 9h 35m
Overall Rank = 14/88
Age Group = 20-29 Males
Age Group Rank = 2/
Pre-race routine:

Ate half a banana, 20 oz. of Lemon Gatorade and said my prayers.
Event warmup:

Light jog for about 1/4 mile down a steep hil and walk back up.

A lot of stretching including glutes and calves.
Run
  • 23m 43s
  • 3.15 miles
  • 07m 32s  min/mile
Comments:

I went out very hard and try to pace myself with the high schoolers. Did alright for the first 3/4 mile then stepped back and felt real good. I did not push too hard to catch any of the runners.
I was only passed twice the entire race, one male and 1 female. She was the top female of the entire race.
Post race
Warm down:

A lot of stretching, sitting in the shade and just relaxing, and drinking a lot of water.




Last updated: 2005-06-07 12:00 AM
Running
00:23:43 | 03.15 miles | 07m 32s  min/mile
Age Group: 2/
Overall: 14/88
Performance: Average
Course: A Steep course just 5 miles east of the Appalachian Mountains. First 1/4 mile is a flat grassy area. Next half mile is a step downhill on pavement Then turn into the forest area. Pretty flat with a lot of turns. A lot of dried up mud and a few rocky areas. Of course what goes down must come up. Up hill for 1/2 a mile at eand of course. Final 1/4 mile is same as first 1/4 mile just return back. Flat and Grassy.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3

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2005-06-29 8:35 AM


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