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Narberth CF Run - Run5 Mile

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Narberth, Pennsylvania
United States
Narberth CF Run
60F / 16C
Total Time = 36m 28s
Overall Rank = 72/716
Age Group = M45-49
Age Group Rank = 25/133
Pre-race routine:

Up at 7:00, coffee, kid droppage, race day breakfast (English muffin w/honey, PB & banana, shower, stretch
Event warmup:

jog down to the start area about 1/2 mile from home, some strides once there, some more stretching for achilles
  • 36m 28s
  • 5 miles
  • 07m 17s  min/mile

Started out pretty easy. Surprised that 1st mile was sub 7:30. Managed to speed up a bit. Long uphill in mile 4 slowed me down but I finished strong. Overall faster than I thought I'd be considering the injuries over the winter
What would you do differently?:

Not sure really. Maybe decide to really push hard this race. I think I could go sub 7:00 for the whole thing
Post race
Warm down:

Grab water, walk around, stretch, walk home

What limited your ability to perform faster:

Injuries over the winter, still rehabbing achilles

Event comments:

This is a great local face, well supported by volunteers and by local residents

Last updated: 2010-04-17 12:00 AM
00:36:28 | 05 miles | 07m 17s  min/mile
Age Group: 0/133
Overall: 0/716
Performance: Good
7:23 7:02 7:03 7:40 6:57 Didn't wear HR strap
Course: Hilly, especially early in mile 4
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2010-04-24 9:47 AM

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Philly 'burbs
Subject: Narberth CF Run
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