Summer Sprint 5K

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Summer Sprint 5K - Run


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Panama City, Florida
United States
NSA MWR
82F / 28C
Sunny
 		Total Time = 7h 30m
Overall Rank = 23/76
Age Group = 30-34
Age Group Rank = 5/9
Pre-race routine:

I was at the Naval Base in Panama City for a marriage workshop and just happened to be there at the right time for this race. There was no special training or prep. I spent 20 minutes driving around looking for the start only to have it be less than 100 yards from my room. No pre-race meal at all; just some water
Event warmup:

Running back and forth to my room to drop things off before the race was about it.
Run
  • 23m 37s
  • 3.11 miles
  • 07m 35s  min/mile
Comments:

I was pleased and surprised that I was able to go out in 7 minutes. I just wish I had been closer to 14 minutes at mile 2. It didn't feel like I was slowing down all that much. I'll need to work on sustaining my newly re-discovered speed. All in all, this is a PR for the 5K this season.
What would you do differently?:

Eat something before I ran and drink a lot more before and during the run.
Post race
Warm down:

Slow walk back to my room where I showered and headed off to my workshop

What limited your ability to perform faster:

20 extra pounds
Poor diet for the weekend


Event comments:

It's a nice small little race. It's a great race for a newbie to start with because it's a small crowd and a flat course. The same group sponsors a 10k in December, which I may add to my calendar.




Last updated: 2005-07-26 12:00 AM
Running
00:23:37 | 03.11 miles | 07m 35s  min/mile
Age Group: 5/9
Overall: 23/76
Performance: Good
Mile 1: 7:05 Mile 2: 15:10 (cumulative) Mile 3.1: 23:37
Course: The course was completely flat; if there was more than 10 feet elevation change on the whole thing, I would be surprised. It was a loop through the Navy base with only one switchback. Nice little course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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: Below average
Race evaluation [1-5] 3

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2005-07-26 4:53 AM

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