Narberth CF Run

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Narberth CF Run - Run5 Mile

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Narberth, Pennsylvania
United States
Narberth CF Run
60F / 16C
Sunny

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

Run

36m 28s
5 miles
07m 17s min/mile

Comments:

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

Running
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

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