General Discussion Race Reports! » Founder's Day 5k Rss Feed  
Moderators: k9car363, alicefoeller Reply

Founder's Day 5k - Run5k

View Member's Race Log View other race reports
apex, North Carolina
United States
36F / 2C
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.
  • 19m 25s
  • 3.1 miles
  • 06m 16s  min/mile

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
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
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

2014-03-03 4:45 PM

User image

Apex, NC
Subject: Founder's Day 5k
General Discussion-> Race Reports!
General Discussion Race Reports! » Founder's Day 5k Rss Feed  

Founders Day 5K

Started by Dream Chaser
Views: 676 Posts: 1

2008-02-04 9:13 AM Dream Chaser

Florida Hospital Celebration Health 11th Annual Founders' Day 5k & 10k Run

Started by tbctbc
Views: 895 Posts: 2

2006-11-13 3:32 AM TBZ

Medical Lake Founder's Day Triathlon

Started by Flyboy
Views: 1257 Posts: 7

2006-06-19 9:48 PM snikpos

Ocoee Founders Day 5K

Started by DavidH
Views: 466 Posts: 1

2004-10-19 3:46 PM DavidH

Medical Lake Founders Day Triathlon

Started by Flyboy
Views: 1559 Posts: 11

2004-07-21 12:19 PM teechur
date : May 19, 2010
author : Patrick McCrann
comments : 1
Part 2 is about race day pacing, warming up and a discussion on the usefulness of powermeters and heart-rate monitors for half and full Iron distance races.
date : May 5, 2009
author : Amy Kuitse
comments : 0
A few tips for beginners during taper week to settle your nerves. Includes a race day checklist and some race day tips.
date : August 8, 2008
author : Coach AJ
comments : 0
Discussions on race day weakness, long course nutrition, RPE on race day and the key to a successful Ironman marathon
date : July 2, 2006
author : acbadger
comments : 1
Is there a magic number of days off for your training plan? Is it a one size fits all or an an individual choice?
date : June 14, 2005
author : tomp
comments : 1
Tips on swimming, biking and running to race-day lessons from this beginners first five months of training.
date : August 29, 2004
author : Ron
comments : 2
Overview of two walk/run routines for training for a 5K.
date : August 29, 2004
author : Ron
comments : 12
This aggressive couch to 5k program will get you running from nothing and will be the lead-up to any of the sprint programs.
date : August 29, 2004
author : Ron
comments : 2
This couch to 5k program will get your running in seven months and can be the lead-up to any of the sprint programs.