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WPLR Shamrock & Roll 5K
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WPLR Shamrock & Roll 5K - Run5k
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Comments: Personal record. Legs felt great and warm up was just right. Got off the line at a <7:00 pace and realized I need to dial it back or I would suck on the hill. Tried to maintain a 9:00 pace on the hill and Kathy gave me some tips on being faster going downhill by taking smaller strides. Worked great! Last 1/2 mile was anaerobic but it looked like I'd hit my goal of sub 27, so I let it all out. What would you do differently?: More mocha shots. Run faster downhill. Dress lighter.  Post race
Warm down: 10 minute slow jog and walk back to Toad's Place. What limited your ability to perform faster: Cardio in last mile, foot pain in mile 2. Last updated: 2010-02-13 12:00 AM
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 2010-03-07 1:54 PM |
 Subject: WPLR Shamrock & Roll 5K |
| 2010-03-07 4:56 PM in reply to: #2712722 |
Elite  4372    Connecticut | Subject: RE: WPLR Shamrock & Roll 5K Congrats on the PR Kevin!  |
| 2010-03-07 5:15 PM in reply to: #2712722 |
Master 2146 East Side of the Bay | Subject: RE: WPLR Shamrock & Roll 5K So mocha shots are the ticket to speed huh? Gonna have to get me some- maybe with Bailey's for the St Pat's race. Seriously, great race today and wicked pace! Congrats on the PR!!! |
| 2010-03-07 5:17 PM in reply to: #2712722 |
Champion 19812  MA | Subject: RE: WPLR Shamrock & Roll 5K |
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United States
JB Sports
48F / 9C
Sunny
Overall Rank = 612/1844
Age Group = 45-49
Age Group Rank = 52/115
Ate plenty of rice the evening before along with pepper steak. 5AM wake-up call. Emily went with me. Coffee and a banana each hour at 5:30 and 6:30. Egg McMuffin and more coffee at 7:15, Strawberry Banana gel prior to the race. No stomach issues. All devices working OK, including headet. 3 D&D Mocha shots outside Toad's Place.
Dynamic warm-up and squats. Ran 14 minutes, ~1.2miles including strides, 10,20,30,20,10,20,30. More squats to stay warm at race start. Only 15' or so behind start - not bad with 1800 participants.