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Founder's Day 5k - Run5k


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apex, North Carolina
United States
36F / 2C
Overcast
Total Time = 19m 25s
Overall Rank = 3/92
Age Group = M40-49
Age Group Rank = 0/
Pre-race routine:

Coffee, peanut butter/honey sandwich, and not much else.
Event warmup:

Left home about 7:15 to easy jog 1.6 miles to race site. Nice warmup. Walked up the steepest hill just to keep some pep in the legs. Once there, got checked in, and did and easy jog around the church to stay warm and loose. Took a gel at 7:45, then ready to go.
Run
  • 19m 25s
  • 3.1 miles
  • 06m 16s  min/mile
Comments:

Went out on my own pace. David Wood was there, and went out quick off the front. I was sitting back in 5th/6th letting my legs come to me. They did, and I reeled in another guy, then David within about 0.5 mile. Then caught and stayed with first female. We were back and forth until about mile 2 when I just held pace and she drifted back a bit.

Took no water on course. No need to.
What would you do differently?:

Nothing. Good run for me. Can still hold a sub 19:30 with little speedwork.
Post race
Warm down:

Ran the 1-mile fun run with my family, then collected my Top 3 overall gift certificate, and did a nice easy run back home.

What limited your ability to perform faster:

No speedwork, limited mileage, foot issues in December/January.

Event comments:

Hope they do it again. Great course. Fun event.




Last updated: 2014-03-03 12:00 AM
Running
00:19:25 | 03.1 miles | 06m 16s  min/mile
Age Group: 0/
Overall: 3/92
Performance: Good
Strava had me at 5:50 first mile (mostly downhill), 6:04 2nd mile, 6:24 3rd mile, which totals 18:18. So the last .1 might've been a little long, or there's some gps error in there, but regardless, those first 2 miles were quick but felt okay. Last mile I was struggling a bit.
Course: Rolling downhill for first mile. Some uphill and turns 2nd (mild up). Last mile had uphill into the wind a bit. A really good fast course.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4

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2014-03-03 4:45 PM

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Subject: Founder's Day 5k
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