Xmas in May 5k

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Xmas in May 5k - Run5k

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Lowell, Massachusetts
United States
Good Times 5k Series
45F / 7C
Precipitation

Total Time = 22m 15s
Overall Rank = 44/116
Age Group = 40-49
Age Group Rank = 15/24

Pre-race routine:

Drank 20 oz. of Cytomax and Carb mix. Brought a gel but didn't use it.

Event warmup:

Ran with Chris Janson along canal for 10 minutes then stretched calves and strings

Run

22m 15s
3.13 miles
07m 06s min/mile

Comments:

Great night for a run, nice and cool with a little mist action. First mile was probably too fast. I didn't feel that good and struggled to get thru mile 2. By mile 3 I was sort of in a groove, but pushed to hard to early at the finish.

What would you do differently?:

I need a better pre-race routine and specifically must spend more time warming up and stretching.

Post race

Warm down:

stretched at finish line and in bar drinking a Guiness w/Chris. Massaged when I got home, with roller and stick.

What limited your ability to perform faster:

Legs felt very tight and I couldn't get them loosened up.

Last updated: 2006-05-02 12:00 AM

Running
00:22:15 \| 03.13 miles \| 07m 06s min/mile
Age Group:	15/24
Overall:	44/116
Performance:	Average
Chart Chrono Distance Pace Pace Speed Heart (Index) (Miles) (sec/mi)(mm:ss/mi)(mph) (BPM) 1 0:00:30 0.1 390 06:30 9.23 167 2 0:01:00 0.16 430 07:10 8.37 179 3 0:01:30 0.22 465 07:45 7.74 181 4 0:02:00 0.3 400 06:40 9 182 5 0:02:30 0.37 430 07:10 8.37 181 6 0:03:00 0.44 400 06:40 9 184 7 0:03:30 0.51 400 06:40 9 182 8 0:04:00 0.59 375 06:15 9.6 184 9 0:04:30 0.66 405 06:45 8.89 182 10 0:05:00 0.74 420 07:00 8.57 181 11 0:05:30 0.81 395 06:35 9.11 178 12 0:06:00 0.88 415 06:55 8.67 184 13 0:06:30 0.96 385 06:25 9.35 182 14 0:07:00 1.03 410 06:50 8.78 181 15 0:07:30 1.1 450 07:30 8 184 16 0:07:45 1.13 460 07:40 7.83 184 17 0:08:00 1.16 490 08:10 7.35 182 18 0:08:15 1.19 475 07:55 7.58 184 19 0:08:30 1.23 445 07:25 8.09 184 20 0:08:45 1.26 465 07:45 7.74 184 21 0:09:00 1.29 465 07:45 7.74 181 22 0:09:15 1.32 465 07:45 7.74 182 23 0:09:30 1.36 480 08:00 7.5 181 24 0:09:45 1.39 485 08:05 7.42 178 25 0:10:00 1.42 445 07:25 8.09 179 26 0:10:15 1.45 435 07:15 8.28 176 27 0:10:30 1.49 420 07:00 8.57 177 28 0:10:45 1.53 410 06:50 8.78 179 29 0:11:00 1.56 390 06:30 9.23 179 30 0:11:15 1.6 415 06:55 8.67 180 31 0:11:30 1.64 450 07:30 8 185 32 0:11:45 1.66 385 06:25 9.35 184 33 0:12:00 1.7 415 06:55 8.67 184 34 0:12:15 1.74 415 06:55 8.67 185 35 0:12:30 1.77 420 07:00 8.57 186 36 0:12:45 1.82 430 07:10 8.37 185 37 0:13:00 1.85 400 06:40 9 186 38 0:13:15 1.89 415 06:55 8.67 186 39 0:13:30 1.92 410 06:50 8.78 188 40 0:13:45 1.96 445 07:25 8.09 187 41 0:14:00 1.99 445 07:25 8.09 187 42 0:14:15 2.03 445 07:25 8.09 185 43 0:14:30 2.06 430 07:10 8.37 186 44 0:14:45 2.1 430 07:10 8.37 184 45 0:15:00 2.13 435 07:15 8.28 185 46 0:15:15 2.17 425 07:05 8.47 185 47 0:15:30 2.2 435 07:15 8.28 187 48 0:15:45 2.23 430 07:10 8.37 185 49 0:16:00 2.27 420 07:00 8.57 186 50 0:16:30 2.34 435 07:15 8.28 186 51 0:17:00 2.4 460 07:40 7.83 185 52 0:17:30 2.47 445 07:25 8.09 182 53 0:18:00 2.54 535 08:55 6.73 179 54 0:18:30 2.61 410 06:50 8.78 181 55 0:19:00 2.69 375 06:15 9.6 189 56 0:19:30 2.76 430 07:10 8.37 191 57 0:20:00 2.83 435 07:15 8.28 187 58 0:20:30 2.89 455 07:35 7.91 187 59 0:21:00 2.96 425 07:05 8.47 182 60 0:21:30 3.03 420 07:00 8.57 182 61 0:22:00 3.11 385 06:25 9.35 188 62 0:22:30 3.16 655 10:55 5.5 188 63 0:23:00 3.17 1095 18:15 3.29 159 64 0:23:30 3.17 1095 18:15 3.29 144
Course:
Keeping cool	Good	Drinking	Just right

Post race
Weight change:	%
Overall:	Below average
Mental exertion [1-5]	2
Physical exertion [1-5]	3
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]	3