| Author |
Topic: Salem Lake 30K Trail Race RR - with pics |
perchcreek
Cool Runner |
 posted Sep-22-2007 05:22 PM
   
Salem Lakes Trail runs are a great set of races (30K and 10K) set in a very scenic location.
 I ran the 30K which started at 8:00 with about 500 registered runners. Since the race is organized by the Twin Cities Track Club, there is a very fast field way up front. The winner finished in 1:57:XX! And it was warm, very warm (for me) The temperatures ranged from 73-80 with enough humidity to make the "Real Feel" 80-92F. I perform well in the 30's and 40's  . Knowing this, I decided to make this a progression run starting around 9:00 and working my way down slowly. (instead of the plan to do the first 4 slow and the rest at MP) It was tough out there today. The first and last 6 miles were on trials like this
 Miles 6-12 were on a paved bike path. At 8:05, with a flyover 
 We were off. The heat immediately raised my heart rate so I just ran by heart rate the whole race forgetting pace. I kept the HR around 164. The first half came in at 1:20:47 (8:41 pace, AHR 163) The return was lonely in spots but very nice in the woods. At mile 15 I picked it up to raise the HR to upper 160's and pushed on feeling a bit tired. I passed alot of runners but there were three guys that just held in front. Down to the last mile I picked it up and passed one of the three. Then someone said only 100 yds to go, I sprinted and one of the guys crossed ahead of me but I just surged past the other guy into the finish. No AG (50-54) placing (by a long shot) but I was within 10 secs of the 3rd place 55-60 (that guy I couldn't catch) (can't wait til next year.. new AG) What was sweet is that the kick brought me in at 2:39:58 so I did run it in 2:30 something Overal 8:36 pace with the half splits
1:20:47 (8:41 pace)
1:19:11 (8:30 pace) It was tough conditions so I feel good about this one. After all it ws a 15 min course PR (last time was 2004)  Proof it was a trail run:
 FR: Blue/white Asics 2120, Blue race ready shorts, blue and white race ready singlet. (gee I was color coordinated, hee, hee.) ------------------
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hally
Moderator of Boomers and Beyond |
posted Sep-22-2007 06:30 PM
Nice Steve!! Love the pictures and no mention of soreness.
From the looks of what you posted it looks pretty free of obstacles if a bit dirty.
WTG on the PR!Barb
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mcsolar99
Cool Runner |
posted Sep-22-2007 06:53 PM
(geez, when sleepyheads start a race at 8am, you know it's going to be hot!)nice job in steamy conditions perch. negative splits really work for me in the heat... nothing worse than going out too hard and having a core meltdown. you had a smart plan and ran it perfectly.
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Lil Engine
Cool Runner |
posted Sep-22-2007 07:00 PM
15 min course PR? Sweeeeeet!------------------
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"I think I can, I think I can"
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tnally
Cool Runner |
posted Sep-22-2007 07:25 PM
Steve,You rock! Nice going on the PR. I loved the shot of your feet. A real trail runner for sure. How does everything feel after the race? No PF issues? Tom
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perchcreek
Cool Runner |
posted Sep-22-2007 07:43 PM
Hally and Tom..The foot held up quite well. A bit sore right after then good later in the day. I might still take it easy this week. Thanks for asking!I might add the trial does the entire perimeter of the lake.
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TheProFromDover
Cool Runner |
posted Sep-22-2007 08:03 PM
Perchy!Nice job! I especially can associate with your writeup since we got to run together (on a different day). It makes a big difference. So good run. You really need to watch those results so you can hammer those guys next year. See you again one of these days,
cariag
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John2635
Cool Runner |
posted Sep-22-2007 09:03 PM
Nice job Perch and a sweet 15 minute PR to boot, awesome. Cool pictures as well and the 2nd one has something for everybody Check this out, they'll keep the rocks & pebbles out of your shoes. http://www.dirtygirlgaiters.com/ John
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WillRunForBeer
Cool Runner |
posted Sep-22-2007 09:42 PM
Good time, perch! You adjusted to the heat well and ended up with a great result.Lou
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Opie
Cool Runner |
posted Sep-22-2007 09:57 PM
You should feel good about it! I'm in awe of your pace in that H&H and considering that you picked the longer of the two races. Did you wish at some point that you had run the 10k? You definitely got your clean road shoes dirty.------------------
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FlyingFinn
Cool Runner |
posted Sep-22-2007 10:17 PM
Way to go, Perch! Good time in tough H&H. You know it's been a good hard run when your shoes and socks (and legs) come out looking like that!
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smpankowski
Cool Runner |
posted Sep-22-2007 10:26 PM
Nice Race Steve. We have a 25K up here next month you would like. Did you have to leave your shoes ans socks on the porch before you could come in the house????------------------
Have Fartlek - Will Travel, SteveP My User Profile
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TammyM
Cool Runner |
posted Sep-22-2007 10:35 PM
Nice job Perch!! That looks like a real scenic run.
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choover
Cool Runner |
posted Sep-22-2007 11:05 PM
Love the dirty shoes photo... Nice job on dealing with the heat, Perch, and congrats on a job well done. Promise me you will baby the foot for a few days so you don't aggravate the PF. Thanks for the pictures as it was nice to see where you ran. Great flyover too
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mbelongia
Cool Runner |
posted Sep-22-2007 11:39 PM
Very nice race, Perch! That's a long run in such heat, and you had a plan and carried it out. I'm glad your foot seems to have handled the conditions well.
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arf 1
Cool Runner |
posted Sep-23-2007 12:27 AM
Perch, congrats on the 15 minute course PR...awesome! That is an excellent finishing time for a 30 K, there must have been some really tough AG competition from that track club!I love the picture of your dirty legs! Great racing! arf
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tselbs
Cool Runner |
posted Sep-23-2007 05:57 AM
Nice running on a scenic course, perch. Congratulations on your big PR.TomS ------------------
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Spareribs
Cool Runner |
posted Sep-23-2007 06:21 AM
Great pictures and a useful outing for you for building strength, no matter the time. Tough to make any kind of speed on soft surfaces in the heat but it sounds like you really enjoyed it. Spareribs
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mrsribs
Cool Runner |
posted Sep-23-2007 10:58 AM
Good job especially considering the H&H and a PR to boot!Mrs. Ribs
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Elaine3112
Cool Runner |
posted Sep-23-2007 11:07 AM
PC
Lovely piccies, including the 'trail running legs' one. Well done toughing it out in the heat and what a hugh course PR![This message has been edited by Elaine3112 (edited Sep-23-2007).]
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Sans Souci
Cool Runner |
posted Sep-23-2007 01:56 PM
Yikes, that's some heat, perch. Great plan and superb execution.Honking PR. That's a great run to have in the bank. (To me, that trail is quite civilized, although if it's soft, I can see how it would wear you down.)
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piejones
Cool Runner |
posted Sep-23-2007 03:01 PM
Huge course PR. Great job. Looks like some lovely scenery. Good running in hot conditions.
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SkipAZ
Cool Runner |
posted Sep-23-2007 07:59 PM
Excellent racing in less than optimal conditions. That huge PR shows just how far you have come in the last few years. So will the next RR say:FR: Blue/formerly white Asics 2120....??? Congrats on a great performance. Very glad you are healthy again. Skip
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Jim24315
Cool Runner |
posted Sep-24-2007 06:55 AM
Super run, perchcreekYou must be at the top of your game to set a course PR by such a huge margin on such a tough day for running. Great pictures too...well, the first 3 anyway Congratulations, Jim
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Tramps
Cool Runner |
posted Sep-24-2007 01:13 PM
I hate the heat. I hate the heat. I hate the heat.You did great in that kind of weather. Congrats on the course PR. I really looks like a beautiful course.
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