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Sand Creek 5 Miler - Run5 Mile


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Denver, Colorado
United States
Colorado Masters Running Association
65F / 18C
Sunny
Total Time = 35m 54s
Overall Rank = 19/90
Age Group = M3540
Age Group Rank = 4/
Pre-race routine:

up @ 6:30 for 7 departure. drove down with Kevin. Had some water for breakfast. nothing else
Event warmup:

short 1mi jog with Kevin
Run
  • 35m 54s
  • 5 miles
  • 07m 11s  min/mile
Comments:

OK run. I was planning to do 6:45/mi pace for first 2-3 miles, then evaluate, for a sub 34. I read that this was a tough course though, and it was. I did manage a fast 1st mile (which was downhill), then the rest of the loop was really tough. the middle section with the steep rollers and loose gravel was the hardest. Felt pretty bad here and was seeking mental toughness and evaluating my plans for lap 2. Not much activity with other runners. Got passed twice in the 1st loop then we pretty much held our positions. I did see a two guys gaining on me in the last mile but managed to get to the final hill ahead of them and kicked it in strong to hold them off.

average hr of 176 is pretty low. I'm not sure how to take this. it could largely have to do with the downhill sections (~2mi in total) where I let my hr come down to low 170s (I just didn't want to beat up the legs)
What would you do differently?:

not much. low expectactions on this run. would have been more serious if it was a pr course
Post race
Warm down:

short 1mi w/d with Kevin and Scott

What limited your ability to perform faster:

run training

Event comments:

another good CMRA event.




Last updated: 2011-06-20 12:00 AM
Running
00:35:54 | 05 miles | 07m 11s  min/mile
Age Group: 4/
Overall: 19/90
Performance: Below average
176bpm ave (fairly low) 194 max 1st mi 6:32 (fast, but downhill) garmin showed 5.04mi
Course: very tough course! gradual downgrade for 1st mi, then some heavy rollers in the park with a nasty steep hill at park exit. 2x 2.5mi loops
Keeping cool Average Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities:
Race evaluation [1-5] 4

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2011-06-22 2:19 PM

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Westminster, CO
Subject: Sand Creek 5 Miler
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General Discussion Race Reports! » Sand Creek 5 Miler Rss Feed