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<span style="font-family:'Times New Roman';"><span style="font-size:medium;">Gallop and Gorge 8K</span></span><br><span style="font-size:medium;"><span style="font-family:'Times New Roman';">Carrboro, NC</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">This was a spur of the moment decision. It’s been 12 days since the Richmond Marathon but recovery has gone very well. I’m planning on running a half marathon next weekend and really need a good hard effort to remind my body that a prolonged high heart rate will not kill me. My neighbor said this was the flattest course around. Well it wasn’t flat but was “flat” for Chapel <i>Hill</i>. I was looking forward to a fast run and a PR (my first 8K race). The turnout was excellent… record year. I think the clear fall sky with temperature at 64F at the 8:00 start was a major attraction for many. 65F is a bit too warm for me. I like 40’s. Ok, some rolling hills (50 ft max) and 65F, not perfect but I felt really good today.</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">[side note on]I met a friend, David, who had run Richmond. He is very fast and my age (54). I asked how he did and he was very disappointed. He had ahip SF injury this year and this was his first marathon for 2007. He ran 3:02<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/mad.gif" style="border:0px solid;" title="Mad">x, 10 min slower than last year. His buddy said David had run sub 3 hr marathons every year for the past 30 years, until now.. Hope he runs another in December! [side note off]</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Goals for the race:</span></span>
<ul><li><span style="font-family:'Times New Roman';"><span style="font-size:medium;">PR (guaranteed since this is my first 8K)</span></span></li>
<li><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Maintain high HR for preparation for the half marathon</span></span></li>
<li><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Break 36:00 (7:14 pace)</span></span></li>
</ul><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">There were probably 600+ runners. I lined up second row back behind David since no chip timing. At 8:10 or so we were off with a start gun firing. The first quarter mile was downhill so the Garmin was reading low 6’s. Then came rolling, long ups and downs. Passed mile 1 at 6:59 (AHR170). This rolling continued and effort was hard. We turned into some shaded neighborhoods just at mile 2 which clocked in at 7:25 (although Garmin said 7:16..grr) (AHR 177). Zigzagging through the neighborhoods with small, nice rollers, mile 3 came in at 7:07 (Garmin said 7:1<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> (AHR 176). After mile 3 there were more uphills where I found that I was passing people like mad. Thinking only 2 miles to go and this is really hard, and HOT, I just kept pressing on. My HR was showing 180 alot but I was not <i>dying</i>. The first feeling of fatigue set in and for a bit I decided to hang with fellow runners (what, is this a marathon idea??). Right about then, we hit another gradual uphill and I just dug in and broke away from the runners rut (never even saw the 4 mile mark) then the turn to the last 200 yards came into view and I was able to pick it up some more. Once the finish was in sight I hit “strider” mode and blew past several runners and only one young guy blew past me into the finish. Crossed at 36:13 (7:17 pace) Max HR 181. This is the fastest I’ve run 5 miles ever so I’m happy!!</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">2 of 3 goals met and only 14 secs off #3. Lesson.. don’t “tuck in” with other runners during a short race! I also got home in time to get the bird in the oven!</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Instead of a shirt they gave us socks with a roased turkey picture on them and “I Got Cooked…” Boy was that true!</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">FR: blue/silver Asics 2120, white coolmesh Wright Socks, navy with silver side strpes Nike shorts, navy and white race ready singlet, Garmin 305.</span></span>
 

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Great race <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> That's wicked fast, too!
 

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<span style="font-size:large;">YES!!!!!!!!!!!!!!!<span style="font-size:small;"><br><br>
Sure, with the exception of the "tucking in," you rock 'n' raced this one, perch. Outstanding! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"><br><br>
Congrats on the PR Age Grade Ranking. How did you place, BTW?<br><br>
I know you're very smart about injury prevention, so please be careful over the next while leading up to the half. You did just run a marathon, you know.<br><br>
Enjoy that Thanksgiving dinner!<br></span></span>
 

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Way to not die, Steve! Congratulations on the PR and the nice age-graded performance. That's a great pace for 5 miles.<br><br>
Good luck in your HM!
 

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Great race, Perch...fast even in the warm weather. I'm with you on the temps; 40's are about perfect for me, too.<br><br>
Good luck on your upcoming half. Stay healthy.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Still having a problem getting used to this race report in another forum thing they do here.<br><br>
Congrats on the wicked fast 5 miles/8K PR. That HR is pretty impressive as well. Maybe there's hope for me yet.
 

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5 miles eh? that's smokin' fast!! Congratulations on an impressive race and PR!
 
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