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Blue Back Mitten Run 5k - Run5k

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West Hartford, Connecticut
United States
Hartford Marathon Foundation
37F / 3C
Total Time = 21m 46s
Overall Rank = 137/1793
Age Group = 55-59M
Age Group Rank = 5/44
Pre-race routine:

usual pre-5K race diet, with shower/BR/stretching/coffee and a Boost.
Total of ~500cals, 2-3 hours before then sip G2 up to the event.
Event warmup:

pretty cold, so I did a 2 mile warmup with a few strides and one sustained effort on a hill for about 40 sec to really get my HR up
  • 21m 46s
  • 3.1 miles
  • 07m 01s  min/mile

Very congested in the first lap despite only taking 9 seconds to get to the starting mat. There were still hundreds of people in front of me. I suppose this is good as it held me back, but I wanted to get my HR up and then try to hold it in the low 150's but it took 1/2 mile before it got over 145. It opened up after that and I just tried to push for 50 breaths every time I started slowing. 5K's hurt and I pushed but did not go into the pain cave. Still a PR over the past few years in an open 5K.
What would you do differently?:

Line up closer to the front and push harder earlier. This would force me to push harder later too but the time would be quicker by 20+ seconds.
Post race
Warm down:

Drank a water and jogged slowly back to the truck after walking over to the starting line so I could redo some of the course.

What limited your ability to perform faster:

Not ready for 5K pain.

Event comments:

Very well supported. On time. Typical of HMF events. Outstanding drinks at the end-hot chocolate is heaven!

Last updated: 2016-12-04 12:00 AM
00:21:46 | 03.1 miles | 07m 01s  min/mile
Age Group: 5/44
Overall: 137/1793
Performance: Good
#1-7:04; HR 144 av #2-7:05; HR=152 av #3-6:50; HR=153 av 0.15-55sec; HR 154 av took 9 sec to get to the starting mat and I started my watch when the gun went off so first mile may have been a bit faster. Course was just a touch long-I ran the tangents.
Course: Big loop around West Hartford center. Down less than 1/4 mile and then right turn onto another road which drifts downward then begin the hill, which upslopes as a bit of a roller. Not very hilly at all but it adds something. First half net up and second half net down, about 75 feet. Finish with 3 quick turns and then finish line is there.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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] 5

2016-12-04 11:53 AM

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South Windsor, CT
Subject: Blue Back Mitten Run 5k

2016-12-12 12:11 PM
in reply to: #5206790

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Subject: RE: Blue Back Mitten Run 5k

NICE JOB DALE!  Sounds like a crowded 5k race.  

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