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Discussion Starter · #1 ·
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.)
 

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Perch - nice report and race. Looks like a beautiful area. I used to travel Minnesota; where is Salem Lake? I would have thought the temps would have been cooler up there by now.<br><br>
ksrunr
 

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Discussion Starter · #4 ·
Winston-Salem North Carolina = warm this time of year <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Perch, congratulations on the monster course PR! Sounds like your plan for dealing with the H&H served you well. Way to finish strong, too.
 

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Perch - my bad. When I read Twin Cities I thought about Minneapolis St. Paul. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/BangHead.gif" style="border:0px solid;" title="bandhead"><br><br>
ksrunr
 

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Great job on a PR and negative split in steamy weather. If I hadn't had my city's one little local 5K yesterday, I was going to head west and do this race for a long run! Maybe next year, especially after seeing your photos.<br><br>
I was browsing the TC track club site and saw in past years they have put on a race around Salem Lake in January-Feb. That sounds much more like my (and your) ideal running weather. I'm also very tired of humidity.<br><br>
ksrunr -- don't beat yourself up like that. The Twin Cities in MN are much better known for their lakes, including Chain of Lakes which have wondeful multi-use trails around and connecting all!
 

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Not your average 30k, was it? Great job and great story. Nice pics too!
 

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I like this RR so much, I'm going to comment twice. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I've already said you planned and executed this very well. Did I also mention I'm glad your foot behaved? Well, I am. And I hope that continues.<br><br>
Good stuff. Nice gams.
 

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You did an awesome job in that warm weather. With weather like that, it's hard to do negative splits as the day gets warmer. Heck, I can't even do negative splits in cool weather . . . Anyway, sounds like your training is going very well for your fall marathon!
 

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Dang, I did'nt realize you were so close or I'da come run with you-- or rather follow at significant distance.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> WS is less than 3 hrs. I'm only 11 miles from NC by crow.<br>
That was a strong performance and on a scorcher of a day. Seems your foot's not slowing you down.<br>
We'll have to do a trail next time you're in W.NC<br>
good job, where next?<br>
jjj
 

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Oh wow. . .I cannot even imagine that . . .yet. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
Nicely done!
 

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Great race, great performance, great pictures and fantastic way to show us how to adapt to the weather and run from within.
 
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