Kathleen Nietert Run for Hope

My intention was to get to bed early have a good night sleep so as to wake up nice and refresh in the morning but it didn't happen that way I had problem sleeping and ended up with a headache so by midnight took some Tylenol PM. The alarm went of 6:45am, the race is only 20 mins away from me, but I did not get out of bed rolled over and slept for another 10 mins. Finally got things rolling by 7am and left the house at 7:15am probably the latest I have ever left for a race, but I know it is a very small race and I should be fine, ate a slice health nut bread with almond butter before leaving the house. Got there found a prime parking space across the street, went over got my t-shirt and number, went back to the car did my Dynamic Flexibilty, didn't do my 1 mile warmup since I was already running 5k runners were getting ready to start, ran over to the start point use the potty and we were off. Took an Hammer gel at the start. The only thing I remember about this race from running it before is that it had lots of nice rolling hills and barking dogs well everything was still the same. At the start of the race one lady asked the guy she was standing next to if this was a hilly course which he reply, " Not too bad just 6 miles of rolling hills at the beginning" and I thought to myself yes but the problem the race is only 7.5 miles. There is ready no spectators except for the dogs, 4 water stops and somebody at every mile marker telling you your split. Course is open but there is so little traffic since you are going through mainly back farm roads. This such a small race and this year with the addition of the 5k, the 12k field was even smaller, the race is very well organized and for a good cause. Kathleen's son Kevin who organized the race also ran it and I got talking to him after the race. The volunteers were wonderfull. Mentally, I wasn't ready for this race for some reason, I knew that once I woke up and didn't want to get out of bed and also when I didn't do the warmup mile, I didn't keep my pace and was quite disappointed about that especially since my legs felt fine no aches or pain just lots of lactic acid build up even though I wasn't running very hard and my heart rate was mainly in zone 4. I ran alone through out the race and was passed by 4 people who I eventually pass before the end of the race. Apple and water at the end, there was plenty to go around. I didn't run the pace I wanted but ran a PB for this course and a PR for this distance. 2007 1:19:37   10:36 pace 2010 1:12:17    9:36 pace  (unofficial)  1:12:16 Official time There is something about hilly course that humbles and challenges you, so I know if this race fits in my schedule I will run it again with the goal of running an 8:36 pace. On the way back, stopped at Walmart to pick up stuff for breakfast, got home drank my recoverite, then did Chalean Push 3 and recharge to finish off the day. Life is Good.  Activity Route: -- Elev. Avg: 1137 ft Location: Aurora, OH Elev. Gain: +0 ft Date: 08/01/10 Up/Downhill: [+501/-501] Time: 07:53 AM Difficulty: 3.1 / 5.0 Performance Distance: 7.53 miles Time: 1:12:17 Speed: 6.2 mph Pace: 9' 36 /mi Heart Rate: 163 bpm (Avg) Calories: 1003 191 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.01 mi Zone 4 163 - 184 0h 41m 57%  4.28 mi Zone 3 143 - 163 0h 35m 49%  3.73 mi Zone 2 122 - 143 0h 00m 0%  0.06 mi Zone 1 102 - 122 0h 00m 0%  0.01 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 11 -0' 25 6.5 +0.3 152 +17 ft 2 9' 23 -0' 13 6.4 +0.1 161 -20 ft 3 10' 19 +0' 43 5.8 -0.4 163 +59 ft 4 10' 06 +0' 30 5.9 -0.3 164 +46 ft 5 9' 22 -0' 14 6.4 +0.2 164 -43 ft 6 9' 18 -0' 18 6.5 +0.2 165 -56 ft 7 9' 31 -0' 05 6.3 +0.0 164 +13 ft end 9' 19 -0' 17 6.4 +0.2 167 -16 ft Versus average of 9' 36 min/mile

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