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Family Fun Day 5K - Run

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Baltimore, Maryland
United States
Charm City Run
80F / 27C
Total Time = 26m 58s
Overall Rank = 20/110
Age Group = M 50-54
Age Group Rank = 1/4
Pre-race routine:

First run race in eight years almost. Ugh, this should be interesting...hilly course and really humid like drink the air humid. I need a test race to see where my fitness is with an Oly coming up in four weeks.

Without racing for so long, I have no idea how to pace this so The Plan is to try to hold an 8:30 or so and see how that works, adjusting for the hills as best I can. My daughter had been talking trash about her beating me so time for her to learn who still is the master. At running anyway. That ship sailed on swimming when she was about 11. :-/

Pizza for dinner the night before as always. Early to bed while watching both the Ravens and Orioles play. Slept pretty well and woke up around 4:30 which was a little earlier than I wanted, but fine. Light breakfast of cereal, and apple, and coffee. Out the door at 6:30. P
Event warmup:

Picked up Mickella at a friend's house then we did check in and sat in the car until 7:30, then did a one mile WU from walk to jog to run to race pace. Lots of stretching, then a couple of strides before the race started.
  • 26m 58s
  • 5 kms
  • 05m 23s  min/km

Started off fine and settled into averaging around 8:15...probably a little quick but felt good to start. Kell kept up with me for the first 3/4 mile or so then bailed. I worked on running the tangents well and keeping my stride quick. 8:16 first mile, not bad. Second mile was a little easier as mostly flat and a little downhill, 8:29 the second one. OK, a little slower but I'm holding a 26-flat pace. If only the race stopped there. :-)

Mile three was an exercise in trying to force myself into the Pain Cave and me just wanting no part of it. Walked a couple of times for about 100 yards total, not a lot but enough to slow my overall 3rd mile pace down into the mid-9s, which just killed the finish time. Got to the 3rd mile mark and kicked a little, crossing in just under 27 minutes.

VDOT of 35, which is was below my peak of 45 eight years ago. More to work on!
What would you do differently?:

Maybe go out a little slower but with the hills, humidity, and curves it was tough to pace without having a solid run base (and pacing feel).
Post race
Warm down:

As I didn't push to the limit, I didn't have to panic the volunteers with my "looking like I'm going to die" routine for the first 30 seconds post-race. I jogged back up the course until I found my daughter who was struggling through the 2nd half of the race. Cheered her on to the finish (her first open 5K race...though she's done a couple of sprint triathlons).

Stretched, drove home, hit the bike to spin my legs out and lots of stretching and the foam roller. Might hit the hot tub later but the weather is gross so maybe not.

What limited your ability to perform faster:

Not running much the last eight years, and a good 10 pounds I'm dragging around. I also didn't give this the 100%, puking at the finish effort that a good 5K required.

Event comments:

Good race put on by Charm City Run...only $5!!

Last updated: 2022-08-28 12:00 AM
00:26:58 | 05 kms | 05m 23s  min/km
Age Group: 1/4
Overall: 20/110
Performance: Average
Splits: 8:16 8:29 9:27 (!!!) 7:55
Course: Two-loop, rolling course around Druid Hill park. Smelled like the zoo this morning.
Keeping cool Average Drinking
Post race
Weight change: %
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2022-08-28 10:23 AM

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Middle River, Maryland
Silver member
Subject: Family Fun Day 5K

2022-08-28 2:53 PM
in reply to: #5282479

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, Kronobergs lan
Subject: RE: Family Fun Day 5K
Thanks for the report. 5k are hard to pace, it does sound like you went out too fast.

Well, at least you are still the family master at running!
2022-08-29 3:27 PM
in reply to: #5282479


Subject: RE: Family Fun Day 5K
Nice work, I am going to try a 5k soon, I am lucky its cooling down nicely in the UK so training is getting easier. $5 for the race sounds a great deal! Well done, you will get back to your PB
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