Team Member: Sam Morgan

Race Name: Wonderful Days of Winter 5K

Race Date: 1/2/2010

Race Placement/Time/Qualification: 2nd OA again, 17:32

Tell us about your race (limit 500 words)…: Last year’s results, mile splits, average HR, max HR:

2nd OA

5:34 175 186 (lol hitting 186 in the first mile)
6:17 184 186
6:10 183 186

18:20 total HR 181

This year:

5:36 165 173 (took it out 2 seconds slower at a HR 12 beats lower
5:52 172 175
5:42 173 176 (still had a little left in the tank, but nobody around me to push me)

17:32 HR 170

I post these tedious details because this is significant marked improvement in one year of training. To drop ~ 50 seconds in a 5K and drop 11 BPM as well makes me very happy. The weather this year was insane as well. Mid 20s with a frigid wind coming from the west. I thought my nose was going to break off the first mile and a half. My thumb hardly worked to push the button on my metronome to get me to pick it up to 190 steps / min the last half mile or so. I may continue to use this race as a “test race” to see how I’m progressing with my training. It’s got enough hills and flats to be a pretty balanced race.