Shamrock 4-Miler

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Shamrock 4-Miler - Run4 Mile


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Charlotte, North Carolina
United States
Run for Your Life
40F / 4C
Sunny
 		Total Time = 39m 59s
Overall Rank = 525/731
Age Group = 35-39
Age Group Rank = 68/78
Pre-race routine:

Bagel w/PB, Boost and some water/gatorade for breakfast. Lost my GU somewhere before the race :(

Basically hung out with Keith as we got our chips and looked for Eric.
Event warmup:

A brief jog in the parking lot. Not too much. This is the first I've ran (done anything) since the triathlon last week.
Run
  • 39m 59s
  • 4 miles
  • 09m  min/mile
Comments:

I felt really good on this run for not having done anything all week (recovery from my first tri last week). Eric and I hung out the whole time and we were just in cruise mode. Keith was flying and finished in 34:14 (Go Keith!) I ran the whole course except for ~25 feet at the 2 mile water station. I did get a little naseaus towards the end, but kept everything in. :)
What would you do differently?:

Nuthin. I was happy with this race.
Post race
Warm down:

Just a short walk to the car. The 3 of us were off for a 17 mile bike ride of our next triathlon course (silly aren't we?)

What limited your ability to perform faster:

Nuthin. Best run (pace) to date!!!! I even looked at my watch at mile 3.1 and was at 30:50!!!! That beat my 5k time in the sprint tri last week (a PR) by 25 seconds.

Event comments:

I really liked this race and will do it again next year!




Last updated: 2007-03-15 12:00 AM
Running
00:39:59 | 04 miles | 09m  min/mile
Age Group: 68/78
Overall: 525/731
Performance: Good
HR rose steadily for most of the race. Nothing out of the ordinary and I felt good.
Course: Rolling hills. The course was great!!! They shut down Ballantyne Commons Parkway between Rea and Johnston so we had 2 lanes heading out and 2 lanes heading back. Around mile 3 they narrowed a bit, but no biggie. But its a rolling hill route.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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:
Race evaluation [1-5] 4

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2007-03-17 2:30 PM

Master
1362
10001001001002525
Charlotte, NC
Subject: Shamrock 4-Miler

2007-03-17 3:06 PM
in reply to: #726626

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Veteran
291
100100252525
Charlotte, NC
Subject: RE: Shamrock 4-Miler
Way to go on the PR! Se all that rest made you stronger.
2007-03-17 3:30 PM
in reply to: #726626

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Extreme Veteran
1491
1000100100100100252525
northeast Ohio
Subject: RE: Shamrock 4-Miler
Niiiiiiiiiiiiiiiiiiiiiiiiiiice race!  Your training is making you faster.  Funny how that works, eh?  LOL!  Good job!
2007-03-19 10:12 AM
in reply to: #726626

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Veteran
152
1002525
North Carolina
Subject: RE: Shamrock 4-Miler
Great Race and nice post race recovery rid! (hahahahaha)

Seriously good job, sounds like it was a great run.
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