Excellent performance in <span style="color:#FF0000;">hot</span> weather!
Salem Lake 30K Trail Race RR
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.)
1 - 14 of 14 Posts
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
ksrunr
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">
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.
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
ksrunr
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!
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!
Not your average 30k, was it? Great job and great story. Nice pics too!
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.
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.
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!
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
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
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!
Nicely done!
Great race, great performance, great pictures and fantastic way to show us how to adapt to the weather and run from within.
Way to go, negative splits in the steambath! Perch you are a machine!
1 - 14 of 14 Posts
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