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Valentine's Couples Run - Run

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Rapid City, South Dakota
United States
Black Hills Runners Club
60F / 16C
Total Time = 20m 43s
Overall Rank = 9/50
Age Group = 20-29
Age Group Rank = 2/4
Pre-race routine:

Good dinner night before, plenty of sleep, light carb loaded breakfast 3 hours pre-race.
Event warmup:

10' warm up
3' stretching
4 100m sprints with copious recovery
stretching at line until gun.

Found out that my yoga stretches really help pre run. Did both lunges, warrior 1&2 and Crescent Lunge. Got my legs all loosy goosy and helped me stay strong right out of the gate.
  • 20m 43s
  • 3.11 miles
  • 06m 40s  min/mile

Run started out rather bunched up, so I lost a few seconds getting off the line and getting up to pace. I was so aggrivated by my poor start that I pushed it way too hard the first mile and had to force myself to slow down. Once I setteled down to my pace, very little passing was done.
What would you do differently?:

Need to fix my asthma problem. I was feeling constricted even though I was on both the singulair and albuterol. The final 100m sprint was also one too many, so I'd trim my warm up to just 3 sprints, or slow the pace down some.
Post race
Warm down:

Walked back along the course to find Sarah and then paced her back in to the line. This was followed by cookies and water

What limited your ability to perform faster:

My abs were starting to cramp up. I think I was partially dehydrated and that I hit the warm up sprints a little too hard. I also think I could have pushed a little harder throughout the entire race. I have trouble pacing my 5k's and with such a short difference, a few seconds makes a major difference.

Event comments:

Well organized. At least they tracked placings this time. Since it was a valentines race, candy was handed out as prizes. Great...just what I need...sugar to reward my months of training and dedication to avoid the stuff.

Last updated: 2006-02-26 12:00 AM
00:20:43 | 03.11 miles | 06m 40s  min/mile
Age Group: 2/4
Overall: 9/50
Performance: Good
Zone 4 entire first half. Upper zone 4 and zone 5 for last half
Course: Same course as the turkey trot. Flat to gently rolling along the bike path
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2006-02-26 9:58 AM

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Laurium, MI
Subject: Valentine's Couples Run

2006-02-26 9:13 PM
in reply to: #354665

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Red Sox Nation
Subject: RE: Valentine's Couples Run
6:40!!!!  Well, I'm impressed!  You have a great ability to analyze what's going on with yourself mentally and physically.  Great skill.  And so glad Sarah was able to do the race too!!! 
2006-02-26 9:17 PM
in reply to: #354665

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molto veloce mama
Subject: RE: Valentine's Couples Run
dang, you are FAST! i know i said it before, but advair! try it. so, were folks required to run with their SO for this race? i'm still trying to get bill out for runs, but so far no luck. maybe he'll want to do it as cyclocross season gets closer. anyway, nice run!
2006-02-26 9:29 PM
in reply to: #355028

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Laurium, MI
Subject: RE: Valentine's Couples Run

thanks guys.  You didn't have to run as a couple.  They way they worked it was if you signed up as a couple, they averaged your two times together and had a seperate set of age groups.

I'm going to make an appt on monday to get some advair.  I wasn't all that sure it really was asthma flairing up until this run.  I'm just concerned the advair won't do anything as the albuterol didn't even stop it and it's supposed to be THE wonder drug for opening airways. 

2006-02-26 11:55 PM
in reply to: #354665

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DC Metro, slowly working my way to NC
Bronze member
Subject: RE: Valentine's Couples Run
Wow, excellent time there!!
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