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Tipp Hill Shamrock Run - Run4 Mile


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Syracuse, New York
United States
40F / 4C
Sunny
Total Time = 50m 1s
Overall Rank = 2150/2358
Age Group = 35-39
Age Group Rank = 128/128
Pre-race routine:

myoplex bar 1.5 hours before race....2 bottles of water and a 5 hour energy.
Event warmup:

10 minute massage
Run
  • 50m 1s
  • 4 miles
  • 12m 30s  min/mile
Comments:

Overall pleased.. clothes are simply too big for me now. Had to stop for @ 2 minutes total because of hiking up my pants and/or adjusting them. That was my only real complaint.... but a good complaint to have I guess. Hills were tough and glad I had my 305 on me. they did not have mile markers on the course which I like.
What would you do differently?:

I would have set my pace better. I had a goal in my head and that was to beat 50 min which I came damn close to doing. I think if I had run @ a 11 min mile pace I could have sustained that instead of running faster then slower because I was getting winded trying to catch back up once I slowed down.
Post race
Warm down:

I almost threw up at the end... drank some water, grape juice, ate a bagel. was getting cold so I left to change.

What limited your ability to perform faster:

I had spin class earlier in the day but I do not think that that hindered my performace which was good. I am still sore and it is Monday but it is a good sore.
Time to get clothes that fit nice. lol... easily cost me a total of 2 minutes having to retie and adjust the pants and shorts.




Last updated: 2010-03-04 12:00 AM
Running
00:50:01 | 04 miles | 12m 30s  min/mile
Age Group: 128/128
Overall: 2150/2358
Performance: Good
Need to get pace down better which I am sure will happen with time and experience. Weight still dropping, 30 lbs to go and I am pleased with my results on Saturday. My mile, 5k and 4 mile were all my personal bests.
Course: very hilly
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 4

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2010-03-08 8:21 AM

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Subject: Tipp Hill Shamrock Run
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