Lifestyle and Child Abuse Prevention - 5k & 10k

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Lifestyle and Child Abuse Prevention - 5k & 10k - Run10k

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Windsor, Ontario
Canada
WRACE
20C / 68F
Sunny

Total Time = 56m 16s
Overall Rank = /
Age Group = 35-39
Age Group Rank = 5/5

Pre-race routine:

I did not sleep well at all. Probably less than 5 hours. I also managed to pull muscles just over my left knee the night before.

I have a banana and an access bar after a shower and was ready to go

Event warmup:

"Hi". That was my warm up. Our runnign group "graduated" with this race, so there were a lot of people to say hello to.

Run

56m 16s
10 kms
05m 38s min/km

Comments:

I kept my pace between 6:00 and 5:40 for the first 7k. I had some 5k'ers to keep pace with for the first lap and locked in with a girl from my running group on the second lap. I left her at the 8k mark and was able to pick off a runner in the last 200 meters. Our coach was taking finish line photos (hopefully I'll be able to post one soon)

What would you do differently?:

Not much. I had a good pace for my goal, and I didn't really have anything left at the end. I was recovering from an injury and had not run in a week and a half. My general fitness and training needs to improve if I want to better this time.

Post race

Warm down:

food, water, walk, stretch

What limited your ability to perform faster:

my training. I ran a close to optimal race for what I am currently capable of.

Event comments:

There were sooo many door prizes, I think everyone got something. The WRACE group is good, but the quality of the race is definitely affected by who the primary sponsor is. This one was GREAT!

Last updated: 2008-03-21 12:00 AM

Running
00:56:16 \| 10 kms \| 05m 38s min/km
Age Group:	5/5
Overall:	0/
Performance:	Good
Course:	Nice little residential loop on the east end of Windsor. The 5k's did one lap, and we got to do 2. It was as flat as it gets.
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

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]	4