Second Empire 5K Classic

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Second Empire 5K Classic - Run5k


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Raleigh, North Carolina
United States
70F / 21C
Sunny
 		Total Time = 16m 47s
Overall Rank = 4/400
Age Group = 40+
Age Group Rank = 1/25
Pre-race routine:

Race was at 2pm, so I ate breakfast at around 9am and that was sort of it.
Event warmup:

~2mi warm up run/jog. I also did 3 or 4 strides about 10min prior to start.
Run
  • 16m 47s
  • 3.11 miles
  • 05m 24s  min/mile
Comments:

Not a great day. I started out and 3 guys went out pretty hard. I was left in no mans land with them out ahead and nobody coming with me. I hoped to be able to run in a group, but thi swas like a time trial. Never felt great during the 1st mile (5:10) and was just telling myself to relax. The 2n dmile is tough, uphill for the whole mile. There was also a wind into us for mile 2. I was really having to try stay controlled because I was not going great. I was just trying to get to the turnaround so it would be downhill coming home. 3rd mile was a touch easier being down, but I was struggling. I only run 3sec quicker than mile 2 which was all up ie I was dying.
What would you do differently?:

training has not been great and I have had to tak etime off for a problem right calf. I ran 3mi on 3 days this week, but that was it for the last 10 days or so.
Tiem to tak ea step back and stay healthy and hope I can at least maintain so shape.
Post race
Warm down:

2mi slow run

What limited your ability to perform faster:

ability to train in last couple weeks




Last updated: 2011-04-17 12:00 AM
Running
00:16:47 | 03.11 miles | 05m 24s  min/mile
Age Group: 1/25
Overall: 4/400
Performance: Average
1mi 5:10 2mi 5:34 3mi 5:31
Course: Flat 1st mile, 2nd mile is a steady climb (not a big hill, but more like a mile long hill). Mile 3 is mile 2 in reverse so all down. Last 0.1 is a degree or so up.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5] 4
Good race? Ok
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

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2011-04-17 6:14 PM

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Expert
1394
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Wilmington, NC
Subject: Second Empire 5K Classic

2011-04-17 6:50 PM
in reply to: #3451392

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Champion
7233
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Subject: RE: Second Empire 5K Classic
Nice work all the same. Somtimes those little problems can rear their ugly head and keep the training down.
Been battling a food injury for 5 weeks or so and still have not nailed down what it is.

Keep it up
2011-04-17 8:44 PM
in reply to: #3451392

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Extreme Veteran
1942
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In front of computer when typing this.
Subject: RE: Second Empire 5K Classic
FAST dude, even with your injuries! How's the calf feeling now? Pity you missed 3rd overall! Any prizes?
2011-04-18 4:17 AM
in reply to: #3451582

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Expert
1394
1000100100100252525
Wilmington, NC
Subject: RE: Second Empire 5K Classic

again the local 5k's have way better stuff than tri's at a third the entry.

I was pre entered on this one (part of why I ran with my calves the way they have been).

my $20 entry got me the standard t-shirt but I also got $60 in gift cards to The Athletes Foot for 1st master.

2011-04-18 5:45 AM
in reply to: #3451804

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Expert
1342
100010010010025
Apex, NC
Subject: RE: Second Empire 5K Classic

Way to go Daryn! Speedy sir!!!  Rest it up.  Did you get in Medoc-10?

Hope you can run Race of Grace in 2 weeks so I can see you running away with the race!

2011-04-18 9:25 AM
in reply to: #3451392

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Master
1411
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Lexington, KY
Subject: RE: Second Empire 5K Classic
Fast! (again)

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