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Autism Speaks 5K - Run5k

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Potomac, Maryland
United States
Autism Speaks
77F / 25C
Total Time = 41m 24s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Drag self out of bed, confuse the pets. Stop at Caribou Coffee on the way - they're open, YAY! They have no A/C - BOO! Get to Potomac, grab packet and wander around until the start.
Event warmup:

Some stretching and that's it - I do not run before I run.
  • 41m 24s
  • 3.16 miles
  • 13m 07s  min/mile

I love this race - been doing it almost every year since 2006. Every year I have the same problem - it starts out lovely and cool and overcast, which makes me feel overconfident, I go too fast and blow up. I tried really hard not to repeat that this year! I am horribly out of shape, but I wasn't going to miss this race. I decided if I could get it done in under 45 minutes, I would be happy. I have a nifty chart that claims I can do a 15 minute mile if I do :30 running and :45 walking. I figured that would be doable for an out-of-shape aging barfly, and I was pretty spot on.

First mile went well, definitely knew how out of shape I was, but still felt good. Many thanks to the family that always has the sprinkler out for us!

Second mile again, went very well given how little I have worked out. Towards the end of the mile though, I was developing a wee bit of a drunk stagger during the walk intervals, and I was noticing that all the run intervals seemed to be uphill. Until this point, the sky had stayed nice and overcast. Then the sun came out.

Third mile, I am making deals with myself. Run this interval and you can walk the next one. Run this interval, but start walking at 25 seconds instead of 30. Just keep moving forward. No, barfing is *not* an awesome idea. This mile made me VERY happy I'd gotten the water bottle - more of it was getting dumped down my shirt than anything.

Finally we hit the super awesome last left turn, about .2 miles of flat, then from the 3 mile mark to the end it is straight downhill. YAY! Gravity is AWESOME!!

Finished with a smile.
What would you do differently?:

Not be so ridiculously out of shape.
Post race
Warm down:

Dump ice down shirt, eat pizza.

What limited your ability to perform faster:

Lack of fitness.

Event comments:

Can't wait to do it again next year.

Last updated: 2012-07-04 12:00 AM
00:41:24 | 03.16 miles | 13m 07s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
1 - 12:30 2 - 12:30 3 - 15:00 .1588 - 1:24 (gotta love the negative split, LOL.)
Course: Some hills, lots of shade, fun course.
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: Good
Race evaluation [1-5] 4

2012-07-04 10:57 AM

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DC Metro, slowly working my way to NC
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Subject: Autism Speaks 5K
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