Goal half mile mile 1 mile 2 mile 3 mile 4
56 min 7:15-7:20 14:15 14:05 14:00 13:40
52 min 6:45-6:50 13:15 13:05 13:00 12:40
48 min 6:15-6:20 12:15 12:05 12:00 11:40
44 min 5:45-5:50 11:15 11:05 11:00 10:40
40 min 5:15-5:20 10:15 10:05 10:00 9:40
36 min 4:45-4:50 9:15 9:05 9:00 8:40
32 min 4:15-4:20 8:15 8:05 8:00 7:40
28 min 3:45-3:50 7:15 7:05 7:00 6:40
24 min 3:15-3:20 6:15 6:05 6:00 5:40
Don't forget to cool off and stretch when you're done. You should also eat something within 20-30 minutes after finishing the race.
I'll try and post more tips this week, but the biggest things are:
- rest on Friday
- drink lots of water all week long
- make your first mile your slowest!
- Enjoy yourself
This race is unlike anything else in Charlottesville. You've worked hard to get there, so savor your accomplishment!
See you at the race,
PL Deb
**We'll have a table at packet pick-up on Friday. We'll also have Running Buddy lists, so you can keep running in the "off season". Stop by and pick one up.
5 comments:
This will be my 3rd year walking the race and I'm very excited to be part of this event.
However, I do have one complaint and a request: Please help stop runners who have finished the race from crossing the finish line while many of us are still racing!
As I said, I'm a walker, so I'm slow. I ususally get to the 2 mile mark at 30 minutes +. By then, many of the runners are finished.
In both of the past 2 races I've been in, I've had to dodge runners crossing that 2 mile/start/finish line. I don't know why they do it but they do and I'm usually too tired to shout at them to get out of the way and too slow to seem like a threat.
I want them to stay out of our way. They need to remember that many of us are still racing and even though we know we aren't going to win, it is still important to us. We/I want to be treated with respect.
Thank you.
I feel your pain. As a notsospeedy runner, I've had instances where people who have finished the race are doing their cooldown run, and the get in my way on a course. I just shout and say that I'm still racing here, and they get out of the way.
I don't know how to remedy the situation, except to shout out to them and remind them that we're still racing.
I wish I had better advice for you.
Heavy storms? Do we still run? I hope so....
I had that same question.... I assume we still run in the rain, but what if its storming?
-- cassie
I was just going to go by the saying from the training, "lightning cancels", and assume we run in everything else.
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