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Shamrock Shuffle - Run

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Aliquippa, PA
United States
Kevin O'Connor
33F / 1C
Total Time = 35m 17s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

To bed around 11:30pm, Up at 7:30 (didn't sleep the whole night). Bfast: Toast & a dippy egg. About 8 ounces of water. Tried to hydrate the night before.
Event warmup:

10 minutes of Movement Prep stretches from Core performance
5 minutes of drills
  • 35m 17s
  • 3.1 miles
  • 11m 23s  min/mile

Hilly out and back course. Difficult. Not many of the people in finishing in the last half did so without walking at least parts (if not all) of the hills. I did OK, and powered up the last hill, but still alternated about 8 minutes of running with 1 minute of walking, with an extra 1 minute walk thrown in at the end up the last set of hills.
What would you do differently?:

If it was a really important race, try to have my legs more rested. Tired from biking yesterday and still sore from yoga 5 days ago. SOunds pathetic, I know. I should stretch my hamstrings a little every day so that they don't get as tight, then the yoga would not have been as stressful to my muscles.
Post race
Warm down:

Paced in lobby. Half a salted bagle & 12 ounces of water. Some power aid. Yogurt on the drive home. WIll stretch out on my foam roller in a bit.

What limited your ability to perform faster:

Dead feeling legs from the week before.

Event comments:

I really need to work on my self talk. I got really intimidated driving to the race. NO markings until I was right at the start...I was secretly wishing that maybe there was no race! So I found it just fine, walked into the high school lobby and was really intimidated by the entire high school track team who had entered!

Turns out I did just fine. My time was reasonable, especially for such a hilly course and my legs feeling so "dead". Lots of people were slower than me, lots were working harder than me to move slower than I was, and lots were working harder and going way, way faster! Not saying that I need to work harder, just that there are all levels of ability and everyone needs to run their own race. So all that negative self talk at the beginning comparing myself to others is useless and I need to knock it off! I think given the course, my energy and that this was my first organized race of the season, I did fairly well and am happy with my performance. I just wish my HRM would have worked better!

Last updated: 2006-03-18 12:00 AM
00:35:17 | 03.1 miles | 11m 23s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
HR monitor was a little fussy. Ave for last 25 minutes said 150, but I'm not sure I believe it. I wanted to treat this as a LT test, but I dont know if I can trust the HR monitor. It froze several times, giving me readings with hyphens, -135- for example. That 135 stayed there for a long time during my last 25 minutes and I'm sure I didn't spend more than a minute or two at that HR (walking downhill maybe). I don't know if the avg ignores the time that it's frozen like that or if it's counted in. On the other hand, it certainly could be calcuating correctly. Who knows, guess I'll have to do another.
Course: Hilly, out and back. The only flat part was the parking lot, and the high school lobby!
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3

2006-03-18 11:14 AM

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Stairway to Seven
Subject: Shamrock Shuffle 5K - Pittsburgh

Edited by AdventureBear 2006-03-18 11:26 AM

2006-03-18 11:34 AM
in reply to: #373028

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Lakeland, TN
Subject: RE: Shamrock Shuffle 5K - Pittsburgh
Congratulations on your PB! You may want to adjust your times to 35min 17s. I know it didn't take you 35 hours!
2006-03-18 12:09 PM
in reply to: #373028

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Hattiesburg, Mississippi
Subject: RE: Shamrock Shuffle 5K - Pittsburgh
Congrats on the PB.  Nice run this morning.  Where was the race run?  I know of a hopewell HS but it is in NJ.
2006-03-18 2:09 PM
in reply to: #373048

South Jersey
Subject: RE: Shamrock Shuffle 5K - Pittsburgh
Congrats on your PB. And, I understand about the self-talk thing - I tend to do that to myself too. I just look at everyone and am like, "Oh, they are so much better than me." But, looks can be deceiving.

Great race. Good luck on the next one!
2006-03-18 2:13 PM
in reply to: #373028

Subject: ...
This user's post has been ignored.
2006-03-18 8:17 PM
in reply to: #373028

Subject: RE: Shamrock Shuffle 5K - Pittsburgh

Congrats on your PB on a tough race course!

Just think what you can do on a flat 5K race?!! You are working hard and seeing improvements...great job!

I have come to conclude racing and training has both to do with physical aspects but mental view is often overlooked but just as important. I work hard at keeping positive and get ride of the I'm a bad runner thoughts...and look at the positive.

2006-03-18 8:25 PM
in reply to: #373028

Jacksonville, Florida
Subject: RE: Shamrock Shuffle 5K - Pittsburgh
Nice PB on what looks like a very difficult course. I read your post about what your friend said. Don't let the jerks get to you. You did a wonderful job. Congrats!
2006-03-18 9:30 PM
in reply to: #373028

Pulaski TN
Subject: RE: Shamrock Shuffle 5K - Pittsburgh
PB way to go!!!
2006-03-19 3:55 PM
in reply to: #373028

Orange, Massachusetts
Subject: RE: Shamrock Shuffle 5K - Pittsburgh

Congrats on the fine race.  Hey at least you won over yourself in the "self talk."  It's easy to bail out at that point and not do the race, so you are way ahead of everyone who was too lazy to even show up.  Pat yourself on the done good!!!


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