Freihofer's Run for Women

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Freihofer's Run for Women - Run5k


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Albany, New York
United States
USATF Adirondak Assoc
70F / 21C
Sunny
 		Total Time = 29m 27s
Overall Rank = 1332/4142
Age Group = 35-39
Age Group Rank = 164/520
Pre-race routine:

ate peanut butter and banana for breakfast. drank about 16 oz water. walked around with kids and parents pre-race, did some basic stretching and a short jog to get circulation moving.
Event warmup:

see above.
Run
  • 29h 27m
  • 3.11 miles
  • 9h 28m 10s  min/mile
Comments:

Beautiful day, except the sun was pretty strong. I tend to get really hot while running (especially during a 5K pace!), so the sun felt very warm to me. Grabbed water at every water station, not so much for rehydration but just to cool off. Overall, felt it was a good/fun run!! A little disorganized/chaotic at starting line - still lots of slow runners at front of line even though they started color coding bibs based on pace. Happens all the time, though! Other than that, it was a well run race. Lots of fun post-race stuff, great shirts and free cookies! Plenty of water along course.
What would you do differently?:

Probably would have started further up in my color code group b/c I passed lots of people during the first 5 minutes of start. Maybe would have had more water pre-race. Few regrets, though.
Post race
Warm down:

walking and drinking lots of water

What limited your ability to perform faster:

the sun!!

Event comments:

had fun! big race and kind of a circus but enjoyed it. would def do it again!!




Last updated: 2011-05-04 12:00 AM
Running
29:27:00 | 03.11 miles | 9h 28m 10s  min/mile
Age Group: 164/520
Overall: 1332/4142
Performance: Average
Course: beautiful course starting and ending at empire state plaza. course goes up madison, through washington park and then loops around back to plaza.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 4

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2011-06-04 7:57 PM

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Veteran
545
50025
South Shore, MA
Subject: Freihofer's Run for Women

2011-07-05 9:03 AM
in reply to: #3532744

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Extreme Veteran
402
100100100100
Bartlett, TN
Subject: RE: Freihofer's Run for Women
Looks like you had a good 5k. They are supposed to be uncomfortable becuase of the short distance and the fact that we push hard on them to know what an intense effort still feels like. If you hydrate well in the days before and the day of the race you should be able to sustain that hard effort without any water stops.  You typically can go about an hour without water in most (not all) exercise situations if you are well hydrated.
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