run for the congo woman

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run for the congo woman - Run5k


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Morrison, Colorado
United States
65F / 18C
Sunny
 		Total Time = 34m 30s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Got up a little after 6:00 had half bluberry bagel and small glass of gatorade. Felt real good and rested. go there at about 7:10 friend Duane was there to support me was awesome of him to take photos
Event warmup:

Did some stretching at home then once I got to the event did a little more
Run
  • 34m 30s
  • 3.1 miles
  • 11m 08s  min/mile
Comments:

I loved it! A great cause and this is the first year for the congo run here in Denver area. I will do it nex year! there was about 50 people this year and I expect next year will be more.
What would you do differently?:

OK when I was coming into the first water station I was going to fast! need to slow down a bit! I grabbed the water and tried to inhale it and ended up coughing and going down the wrong pipe! scared me for a minute but once I settle down I was fine and picked up the pace a bit.
Post race
Warm down:

walked around with hands overhead and just strecthed a little. Drank some more water and then went and got a few chunks of orange and part of a bagel

What limited your ability to perform faster:

Not used to trail running and it was a bit rocky iin spots.

Event comments:

Will do it agai next year! YAHOO




Last updated: 2007-08-28 12:00 AM
Running
00:34:30 | 03.1 miles | 11m 08s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
avg heart rate 163 max 176
Course: Well I thought we would be running on the cement bike path through out bear creek park. NOT after 5 min I figured out guess what THIS IS A DIRT TRAIL RUN. It was hilly and twisty and windy and really felt like maybe I was running in the Congo! But it was great for me and I really liked it.
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: Good
Race evaluation [1-5] 4

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2007-09-15 11:27 AM

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