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Salem Lakes Trail runs are a great set of races (30K and 10K) set in a very scenic location.<br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/salemlake.jpg" style="border:0px solid;"><br>
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 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">. 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)<br>
It was tough out there today. The first and last 6 miles were on trials like this<br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/salemlaketrail.jpg" style="border:0px solid;"><br>
Miles 6-12 were on a paved bike path. At 8:05, with a flyover <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/salemlakeflyover.jpg" style="border:0px solid;"><br>
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)<br>
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.<br>
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)<br>
The official results had me at 2:40:03 just beating a same age guy by 1 second! (I really thought the sheet at the race had me just below 2:40.. oh well... ) I either stopped or walked at most of the 9 aid stations to drink 2 cups. I had a gu at mile 9.5 (turn around stop) , an e-cap at mile 12 and a gu at mile 14.<br><br>
Overal 8:36 pace with the half splits<br>
1:20:47 (8:41 pace)<br>
1:19:14 (8:30 pace)<br>
It was tough conditions so I feel good about this one. After all it ws a 15 min course PR (last time was 2004) <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br>
Proof it was a trail run:<br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/SalemLakeshoes.jpg" style="border:0px solid;"><br>
FR: Blue/white Asics 2120, Blue race ready shorts, blue and white race ready singlet. (gee I was color coordinated, hee, hee.)
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 <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">. 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)<br>
It was tough out there today. The first and last 6 miles were on trials like this<br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/salemlaketrail.jpg" style="border:0px solid;"><br>
Miles 6-12 were on a paved bike path. At 8:05, with a flyover <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/salemlakeflyover.jpg" style="border:0px solid;"><br>
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)<br>
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.<br>
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)<br>
The official results had me at 2:40:03 just beating a same age guy by 1 second! (I really thought the sheet at the race had me just below 2:40.. oh well... ) I either stopped or walked at most of the 9 aid stations to drink 2 cups. I had a gu at mile 9.5 (turn around stop) , an e-cap at mile 12 and a gu at mile 14.<br><br>
Overal 8:36 pace with the half splits<br>
1:20:47 (8:41 pace)<br>
1:19:14 (8:30 pace)<br>
It was tough conditions so I feel good about this one. After all it ws a 15 min course PR (last time was 2004) <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br>
Proof it was a trail run:<br><img alt="" src="http://i6.photobucket.com/albums/y246/lateboomer/SalemLakeshoes.jpg" style="border:0px solid;"><br>
FR: Blue/white Asics 2120, Blue race ready shorts, blue and white race ready singlet. (gee I was color coordinated, hee, hee.)
