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St. Michaels Running Festival 5K - Run


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St. Michaels, Maryland
US
St. Michaels Running Festival
55F / 13C
Overcast
Total Time = 29m 34s
Overall Rank = 133/610
Age Group = 50-59
Age Group Rank = 7/36
Pre-race routine:

Real easy here...got up, put on my gear, and walked up to the high school with TSW, about 5-10 minute walk. Our street was lined up with cars from people doing the race. Pretty cool atmosphere overall, and nice to be so close to it.
Event warmup:

Little bit of stretching, nothing more.
Run
  • 29m 34s
  • 3.11 miles
  • 06m 19s  min/mile
Comments:

Plan was to run a decent pace overall and record the last 20 minutes - running pretty good - as a gauge to base training on throughout the summer. I was worried my ankle or a recently sore and seemingly swollen (or at least swollen feeling) knee would have an adverse impact. Ankle was fine, so I've apparently recovered sufficiently from that February incident. The knee was worse, but loosened up and "disappeared" within the first 10 minutes.

Covered the first mile in 10:00, then stepped it up, covering the balance of the race at a 9:29 pace. Breathing was pretty good for the this interval, and HR averaged 168. Not bad...I'll take it.
What would you do differently?:

Nothing at all...fun race, pleased with the result, particularly given the ankle issues I've been dealing with since February, and the knee weirdness since earlier this week.
Post race
Warm down:

Grabbed a water from the volunteers and then walked back home.

What limited your ability to perform faster:

Considering ankle and more recent knee issues, i'd say nothing. Pleased with the result.

Event comments:

Nice event, and given close proximity to our place, I'll do it every year. Really would've preferred the 10K, but i just didn't feel like I'd run enough this year to justify that distance. Hopefully next year.




Last updated: 2013-05-18 12:00 AM
Running
00:29:34 | 03.11 miles | 06m 19s  min/mile
Age Group: 7/36
Overall: 133/610
Performance: Good
Course: Flat course up the road toward Easton then through the Rio Vista and Riverview Terrace neighborhoods back to the high school.
Keeping cool Good Drinking Just right
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? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3

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2013-05-18 10:51 PM

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Subject: St. Michaels Running Festival 5K


2013-05-20 2:34 PM
in reply to: #4748259

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Master
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Washington, DC Metro
Subject: RE: St. Michaels Running Festival 5K
Great job... I'm glad the knee and ankle held up for you!
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