Arc of Essex County Building Tomorrows 5K

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Arc of Essex County Building Tomorrows 5K - Run5k


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Montclair, New Jersey
United States
50F / 10C
Overcast
 		Total Time = 24m 34s
Overall Rank = 72/305
Age Group = 50-54
Age Group Rank = 8/18
Pre-race routine:

7 a.m. breakfast of two hard-boiled eggs, coffee
Pre-race - 1/4 plain bagel, banana
Event warmup:

Not much - ran, hopped in place for two mins before start
Run
  • 24m 33s
  • 3.11 miles
  • 07m 53s  min/mile
Comments:

Met my goal time, which was 8 min/mile. But it hurt to run, partly because of the cold start on a chilly, windy, overcast day and partly because of my inexperience. The start is uphill for the first quarter-mile, so it's hard to gauge how fast you start out. So I started out too fast and hurt the whole run.
The good thing, though, is that I got some experience pushing through pain.
What would you do differently?:

Eat a little bit less beforehand - skip the banana or the partial bagel. Ride my bike as a warmup till the race is almost ready to start - easy to do at Brookdale.
Start out at a more moderate pace.
Post race
Warm down:

Walk - light jog around the track. Some stretching there, and another set when I got home about an hour later. Didn't feel tight after the race, which was a bit of a surprise.

What limited your ability to perform faster:

Went out too fast so never really fell into a good pace. My form probably suffered as a result.

Event comments:

Interspersed medal ceremony with some prize drawings.




Last updated: 2013-04-20 12:00 AM
Running
00:24:33 | 03.11 miles | 07m 53s  min/mile
Age Group: 8/18
Overall: 18/305
Performance: Average
Mile 1 in 7:30; Mile 2 in 8:27; Mile 3.1 in 8:40, 7:54 overall HR at end 156
Course: Mostly flat, but hill at beginning and at end
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
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] 4

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2013-04-20 11:05 AM

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