Frostbite 5K - Run5k


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Deer Park, Washington
United States
36F / 2C
Overcast
 		Total Time = 40m 50s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Waited inside the high school where it was warm.
Event warmup:

Just did some high knee lifts and took 800mg Ibuprofen about a half hour before the race began.
Run
  • 40m 50s
  • 3.51 miles
  • 11m 38s  min/mile
Comments:

I was very thirsty. I forgot to get some sports drink for the trip down and ended up drinking a diet soda. I hate water! I did not have any problems lifting my knee during the race. I was able to easily clear the ground with each step. What an improvement! And having the GPS watch made a big difference as it gave me visual feedback on how well I was doing. When I felt I was running slow, I'd check my watch and see that I was actually running faster than I thought, which encouraged me to keep it up and even push myself to run a little faster.
What would you do differently?:

Nothing! It was my best run ever!!!
Post race
Warm down:

Just walked around and waited for the official race results.

What limited your ability to perform faster:

Not my hips or knee, but rather just running out of breath. I slowed to a walk around mile 1.5 for about a dozen steps, then ran again until about mile 2.5, where I walked for 100 steps. I ran again until about mile 3.4 and walked for about six steps, and then ran again.

Event comments:

My best race ever! I feel really, really good about this race! My knee doesn't hurt, and my hips hurt only a little bit!




Last updated: 2014-11-13 12:00 AM
Running
00:40:50 | 03.51 miles | 11m 38s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
From my GPS watch: Mile 1: 11:18/5.3 mph Mile 2: 11:58/5.0 mph Mile 3: 12:52/4.7 mph Mile 3.51: 6:32/4.7 mph Total recorded time: 42:41/12:08 per mile (I don't know why there is such a big difference between the official time and my recorded time.)
Course: The course was changed at the last minute to avoid icy road conditions and ended up being a bit longer. Distance recorded by my GPS watch.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 3