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Riverview Winterfest - Run4 Mile

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Riverview, Michigan
United States
Everal Management
30F / -1C
Total Time = 31m 44s
Overall Rank = 101/352
Age Group = 45-49
Age Group Rank = 2/17
Pre-race routine:

had a new shake this am...oatmeal, pumpkin, flax oil, banana, spinach, dates. It was good. Drove down and drank g2 on the way.
Event warmup:

did a mile wu, then 3 strides w/ recovery, and drills just before the start
  • 31m 44s
  • 4 miles
  • 07m 56s  min/mile

wanted to PR...planned to shoot for 8:10's average. Went out fast (a problem I have!), dialed it back and after mile one, just wanted to pick it up a bit each mile. Ditched hr on my pace screen and like not bowing to that number. Really happy with my 1.5 minute pr on the course. YAY!
What would you do differently?:

Not much. Perhaps go harder to start. I was working pretty darn hard at the end, but my hr got higher in a 5k test, so perhaps there is a bit more.
Post race
Warm down:

ran 1 mile with Lloyd (bad tummy for him...walked a bit when he needed too) then another mile alone. Took my recoverite, ate pancakes and waited for awards

What limited your ability to perform faster:

no taper, tough bike day before.

Event comments:

love racing this with the Scribner boys, Dave and Nell, and down river friends. Nice to have Lloyd there this year as well. :) Lots of PRs and I love the pancake breakfast and fun award mugs and glasses. I've been lucky enough to get one each year so far! A good benchmark race for early training.

Last updated: 2013-02-09 12:00 AM
00:31:44 | 04 miles | 07m 56s  min/mile
Age Group: 2/17
Overall: 101/352
Performance: Good
mile 1 8:02 avg hr mile 2 8:01 mile 3 7:53 mile 4 7:37 avg hr 176
Course: flat and fast through the neighborhood
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 5

2013-03-12 9:44 AM

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Subject: Riverview Winterfest
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