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Run for Justice - Run

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Decatur, Georgia
United States
45F / 7C
Total Time = 00m
Overall Rank = 8/750
Age Group = 45-49
Age Group Rank = 1/45
Pre-race routine:

Since this one starts at 9:00am AND only 100 meters from my front door, we got to sleep in for a change! Rolled out of bed, out the door, and off for a warm up.
Event warmup:

15 minutes walking and dynamic stretching, then 20 minutes or so easy running up through base zone effort. 6 or 7 sets of strides near the end, then off to the race start. Since the race got started late, I added about 10 more minutes of easy running and strides in to stay warm.
  • 20m 24s
  • 5 kms
  • 04m 05s  min/km

Really wanted to sneak this one under 20 minutes, but I got a little achy thing going on in my right calf earlier this week that is hanging around. It was OK during my warm up (just a little nagging) but on the first hill at 800 meters from the start it flared up a little, so had to take it easy on the hills and then just worked to hold position in the flats and the downs. Other than that I felt fairly good.
What would you do differently?:

One of these years I am going to get interested in really seeing how how fast I can go again and work on holding race weight through the fall season. As usual here we are in November and I am about 5 pounds overweight, which puts me about 10 pounds over tri season race weight. Ah, well.
Post race
Warm down:

About 10 minutes of easy jogging then hung around for awards. Walked to brunch with friends.

What limited your ability to perform faster:

3 years of Ironman training, plus not really doing much consistently for the past 3 months.

Last updated: 2013-11-09 12:00 AM
00:20:24 | 05 kms | 04m 05s  min/km
Age Group: 1/45
Overall: 8/750
Performance: Average
Course: Hilly but honest.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2013-11-09 5:11 PM

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2000500100100100100 home in The ATL
Subject: Run for Justice

2013-11-09 6:58 PM
in reply to: #4895764

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PEI, Canada
Subject: RE: Run for Justice

8/750 and first in AG?  Damn, that's pretty darn good Rusty!

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